Human beings need to feed, but not everything we eat nourishes us in the same way.
There are foods that contain a multitude of vitamins and minerals and that do our health good, and there are others, such as processed food, that seriously harm our health and favor obesity. Satiating foods and their characteristics.
Not all foods are good to keep our appetite at bay and allow us to be without eating for several hours, as some make us feel very fast, but they make us hungry soon. Unlike the latter, satiating foods are ideal for weight loss or to control our appetite.
These foods are usually of natural origin, with high fiber content. The fiber that helps slow digestion and control weight is soluble fiber, which is found in cucumbers, blueberries, beans, oats, and nuts, among other food products. Also, satiating foods often contain complex proteins or carbohydrates, that is, they have a low glycemic index, and can be rich in water.
Satiating foods: what are they?
There are some foods that meet these characteristics. But what are satiating foods? In the following list, you can find 16 foods with properties to control appetite.
1. The Soup
Soup is one of the foods with less caloric power and that helps control appetite. Its high water content allows us to feel full longer and, therefore, will help us lose weight if that is our intention. In addition, if we add chicken or vegetables we will benefit from extra protein and fiber, making it a more satiating food. Of course, the pasta or noodles added must be integral if we want highly satiating food.
Quinoa is a cereal of ancestral origin, with great nutritional properties. It is rich in protein and fiber and has a great flavor. Both nutrients make quinoa very satiating food. In my opinion, one of the most delicious on this list.
Eggs are rich in protein and some studies indicate that it is one of the most satiating foods. An investigation showed that people who ate an egg instead of donut felt more satisfied until 36 hours later. In addition, this is one of the most nutritious foods, with lots of vitamins and antioxidants.
An investigation showed that popcorn is more satiating than other “snacks” such as chocolate or chips. Possibly, the cause is that it has a low energy density and is rich in fiber. Now, if you are going to consume this product, do not buy it from a machine or add butter, sugar or salt. Well, they are not healthy options.
5. Flaxseed Seeds
Flaxseed seeds are a food high in fiber and, therefore, a satiating food. When ingested it increases in size with liquids and occupies more space when it reaches the stomach. Ideal for losing weight.
A great protein source that also contains numerous minerals, fiber, and vitamins. A portion of food with low caloric power but highly satiable. A good alternative to lose weight.
Nuts are a great source of fiber, vitamins and proteins, and an alternative to snacks. The almond is especially satiable because it is a food that provides a lot of energy despite its small size. This is mainly due to its healthy fat content.
8. The apple
The apple is another one of those foods with low energy density, but that keeps you satiated for longer. It contains fiber that helps slow digestion and allows you to feel full longer. Unlike bananas, which provide instant energy, apples have a low glycemic index, and therefore provide energy slowly.
Beans also contain a large amount of fiber and protein to help you control your appetite. One study showed that the subjects of their research were more satisfied for longer by eating beans than cereals such as wheat.
10. Peanut Butter
Peanut butter is another delicious food that, besides being nutritious, is satiating. As with almonds, it is a food rich in fiber, protein, and unsaturated fats. Unsaturated fats, better known as healthy fats, which help you be full longer. In addition, peanut butter contains other healthy nutrients, for example, vitamin E.
Fish is a protein-rich food that, in most cases, also contains polyunsaturated fats, such as omega 3 fatty acids. A low-calorie food but with great satiating power.
Oatmeal is another nutritious cereal, one of the richest in protein content. It is a food widely used by athletes and people who want to lose weight, because it provides energy for a longer time, causing digestion to be carried out more slowly than normal. Therefore, hunger takes longer to arrive.
13. Greek yogurt
Greek yogurt is a product rich in proteins with high biological value, which can be consumed as dessert, breakfast and even snack. Its satiating power is one of the highest, as numerous studies show. If we also add a tablespoon of whole oats, we turn this mixture into very nutritious and even more satiating food.
Meat is a food rich in protein and, therefore, is very satiating. Ideally, eat lean meats, low in fat. Whether chicken, pork or veal, meat helps you feel fuller for longer.
15. Brown Rice
Brown rice is the version of rice that preserves all its nutrients. Among them the fiber, which helps you feel full for a long time. It is a food rich in complex carbohydrates, so the body releases the energy it provides slowly.
16. Dark Chocolate
Although chocolate has a bad reputation, the same does not happen with dark chocolate, that is, with a high cocoa content. It is still a fat-rich food, but eating it in small amounts can bring us many benefits. One of them is that it is satiating, as indicated by a study published in the journal Nutrition & Diabetes, since consuming it after the meal causes subsequent calorie consumption to be reduced by 17%.