Constantly feeling hungry and feeling the urge to eat after a meal might be the signals to reconsider the food you consume. You can prevent common hunger crisis by adding food to keep you satiated to your main and supportive courses. Food to keep you satiated will decrease the frequency and intensity of feeling hungry. These foods which are at the same time low calorie and healthy will be your biggest helper to lose weight and keep your weight.
Health Food to Keep You Satiated
The common properties of the food to keep you satiated are having high amount of water and fiber. These foods are called high volume foods. Since fruits, vegetables, grains and some nuts contain fiber and/or water, these are accepted as high-volume food to keep you satiated. Moreover, these foods are often low calorie. The reason for your diet to fail might be not using food to keep you satiated enough in your diet. Consuming food rich in fiber and water will fill your stomach with low calorie and healthy food. Therefore, food to keep you satiated are indispensable in your diet.
We have listed the most important food to keep you satiated below. Bon appetite!
Wholegrain: Wholegrain foods are among the food to keep you satiated. These foods meet your sugar need with vitamin B complex and keeps you full for a long time.
- Oat: A study in American Collage of Nutrition journal showed that oat keeps people fuller for a longer time. The participants of the experiment were asked to consume 250 calorie oat or the same calorie of cornflakes with 113 calorie milks. According to the study, those who consume oat felt hungry later than those who consumed cornflakes and they were able to keep their hunger down. This difference is due to high fiber, protein and beta-glucan sugars in oat.
- Popcorn: You might us what is popcorn doing among the foods to keep you satiated list. Actually, popcorn is a low-calorie food. The calories of the popcorn increase because of the oil and salt. Popcorn with little oil and salt is a food with low calorie and give you sense of fullness as it will cover a large volume in your stomach. 1 portion popcorn (3 cups) meets 70% of your daily wholegrain need. The fibers will make you feel full and keep you away from snacks.
- Quinoa: Quinoa is a healthy and satiated food and it has various vitamins and minerals such as iron, magnesium and potassium. It has protein and fiber and it makes you feel fuller for a longer period. 1/2 cup of quinoa has 2.6-gram fiber and 4.1-gram protein while the same amount of white rice has 0.3-gram fiber and 2.2-gram protein. Moreover, 1/2 cup of quinoa is just 100 calories.
Apple: There are few reasons to add apple among the food to keep you satiated. First, apple is rich in terms of gelatin-like pectin which causes the apple to be digested slow and makes you feel fuller for a longer time. Again, the water and fiber in the apple will make you feel fuller and it has low calorie. Moreover, the sugar and vitamins in apple will help your body to regulate your glycose level and keep you strong. Lastly, you will slow down while eating an apple because you need to chew every bite and give you enough time to feel fuller.
Egg: Starting the day with an egg will keep you full until lunch. This is because egg is rich in terms of protein. Protein also prevents blood sugar rise and getting hungry fast. A study by Columbia State Missouri University showed that 30-39 grams of protein (which can be obtained from egg) in a 300-calorie breakfast can eliminate the hunger between breakfast and lunch. The same study suggest that protein consumed in breakfast helps consuming less calorie throughout the day. Lastly, another study divided a group of obese women applying a low-calorie diet into two groups and gave eggs to one group and pastry with the same calorie as egg to the other. While the group that consumed egg lost 65% more weight than the group that consumed pastry, their waist measurement decreased 83% more than the other group.
Nuts: Nuts are another food group to keep you satiated. A study by Britain Nutritional Journal showed that people who consume peanuts can pass the day without feeling hungry for a long time. Nuts with high unsaturated oil are rich in terms of protein and fiber. Therefore, they are digested in a long time and the blood sugar is balanced.
- Almond: Almond is rich in terms of antioxidant; vitamin E and magnesium and it is among the food to keep you satiated and control your weight according to 2006 Obesity Society Annual Scientific Convention.
- Pistachio: In 2012, the US Agricultural Research Service stated that pistachio contains 6% less calorie than known and the reason for that was some fats consumed with pistachio cannot be digested by the body. This makes pistachio less calorie than all other nuts.
- Peanut: Peanut with low glycemic index (a system to measure the effect of carbohydrates to blood glucose level) will keep you fuller for a longer time. Another advantage of peanut which is rich in terms of fibers and protein is the crispy feeling. You will chew a lot when you consume peanut and you will feel fuller for a longer time.
Dried beans: Dried beans are rich in terms of cholecystokinin (a hormone that ensures the gall bladder contracts) that is segregated from the small intestine and it is a natural appetite blocker. Dried beans balance the blood sugar levels for a long time and helps decreasing the cholesterol levels. Moreover, dried beans are rich in terms of fiber and protein. Fiber and protein combination will help you to feel satiated for a long time.
Fatty Fish: Fish such as salmon, tuna, mackerel that are rich in terms of fat and omega 3 accelerate the metabolism by decreasing cholesterol and burns calories. Cooking the fish in the oven or grill is a better option that frying. Additionally, this fish that is rich in terms of omega-3 fatty acid will increase the leptin hormone in your body. Leptin is a hormone that repress hunger.
Soup: A study in Penn State University observed that consuming a cup of low-calorie soup before the meals will help you to get 20% less calorie during the meal. A low-calorie soup will cover a volume in your stomach and limit your appetite.
Bitter Chocolate: If you want to have something sweet, you can eat bitter chocolate. The studies showed that bitter chocolate lowers blood pressure and protects the heart and the brain. Bitter chocolate is more satiating than milky chocolate. You can satisfy your sweet and salty food need by consuming bitter chocolate. A study showed that participants who consumed a piece of bitter chocolate before the meals got 17% less calories.
Salad: If you want to complete a meal with a low calorie, you can eat a small bowl of salad. When you start the meal with a bowl of salad, your brain will get the signal of calorie and food. Since it takes 20 minutes for the stomach to tell the brain it is full, starting your meal with salad means spending this time by consuming salad.
Cinnamon: You can add a dash of cinnamon on cornflakes, oat, fruit and even coffee. Since cinnamon will help lowering your blood sugar level, you will be able to control your appetite.
Water: Sometimes dehydration might make you feel hungry. This is because the symptoms of hunger and dehydration are the same. We have low energy, decreased cognitive functions and negative mood when we are hungry and dehydrated. If you want to snack something, drink a large glass of water and wait for 10 minutes. You might be dehydrated and your hunger might go away.
Vinegar: Putting vinegar to your salads might help your body to control your blood sugar. This will help you to control your hunger. A study by University of Milan showed that red wine vinegar decreased glycemic reaction or increased blood sugar by 30% due to high carbohydrate consumption. A surge in your blood sugar will cause an instant decrease and hunger crisis. Vinegar might eliminate this effect. This is because the acetic acid in the vinegar slows down the carbohydrate digestion.
We can add coconut water and low-fat soups among the food to keep you satiated. You can keep your sense of fullness for a long time by consuming these foods and benefit from the extra advantages.
