Research has shown that eating an apple 20 minutes prior to eating a meal reduces the amount you eat during that meal.
How
full did you feel after your last meal? Did you get a sense of
sustained satisfaction or did you find that hunger pangs got you
reaching for a snack just a little while later? The good news is there
are certain foods that have qualities that rate high on the immediate
satisfaction scale (or satiety index) so they make you feel fuller
quicker, and keep you feeling full for longer too.
Porridge
Porridge
oats have a very low G.I., meaning that the carbohydrate is released
into your bloodstream slowly and therefore will sustain your energy
levels and help prevent those 11am food cravings.
Porridge is also a great food to fill you up due to its consistency; it’s been found that wetter and creamier foods switch on satisfaction signals and so improve satiety. What’s more, studies show that a bowl of porridge can lower cholesterol. So all up, porridge makes the perfect breakfast that will see you satisfied until lunch.
Porridge is also a great food to fill you up due to its consistency; it’s been found that wetter and creamier foods switch on satisfaction signals and so improve satiety. What’s more, studies show that a bowl of porridge can lower cholesterol. So all up, porridge makes the perfect breakfast that will see you satisfied until lunch.
Popcorn
Popcorn
has the benefit of being a wholegrain food which means it contains more
fibre than many other snack alternatives, making it a great filling snack.
Secondly it fills you up due to its volume — a 25g (0.9oz) serving of
popcorn will fill a much bigger bowl compared the same weight in chips —
plus there’s less fat too. Make sure you don’t go for the butter, oil,
toffee or salt varieties though; plain, air-popped popcorn seasoned with
a smidge of KN pepper can give you a great fill-up snack fix.
Apples
Apples
are a great food to keep hunger at bay due to the fact that they are
full of fibre. Studies have also suggested that they can make a good
pre-meal snack; research has shown that eating an apple 20 minutes prior
to a eating a meal reduces the amount you eat during that meal. So,
enjoying an apple for your daily snack will not only contribute to one
of your daily recommended fruit or veg portions (you should be aiming
for at least five a day) but the fibre will fill up your stomach and
should keep those hunger pangs at bay.
Oranges
Oranges
are another super-fruit when it comes to the satiety index and are
almost twice as filling as bananas for the same amount of calories. This
is thought to be down to their water content, which plays a big part
when it comes to helping you feel full. Oranges are 86 per cent water
and research shows that foods with high water content can help to
improve our satiety because it increases the portion size without adding
calories. Choose a whole orange rather than orange juice; it contains
more fibre which also helps achieve that ‘I’m full’ feeling.
Eggs
Eggs
aren’t as low in calories compared to the other food we’ve mentioned so
far, but due to the fact that they are a great source of protein they
definitely deserve a mention. You see, foods high in protein will keep
you full for longer. Plus, eggs have other benefits too; they contain
all the essential amino acids in the exact proportions required by the
body for optimum growth and maintenance of lean, metabolically active
muscle tissue.
Soup
Starting
a meal with a hearty soup is a great fill-up strategy and there’s
plenty of good research that suggests eating soup before a meal improves
satiety, so you eat less and take in fewer calories as a result. You
need to be careful on your soup selection though; your best option is a homemade soup
so you have control over the ingredients and you can even include other
filling foods (for example potatoes, lentils or beans). If you do
choose a pre-made soup, make sure you check out the nutritional
information — particularly quantities of salt and fat.
TalkOfNaija
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