A decade ago researchers in Australia came up with the “satiety index,” a way to determine how satisfied you feel after eating certain foods. Researchers conducted a study that helped them compile a top ten list of foods that best keep you satisfied. I picked out my favorites from the top ten that you should try and why!
1. white and sweet potatoes
These foods have always been seen as a “no-no,” but when not fried they are actually a great source of fiber that will keep you feeling full for up to two hours and are a great source of potassium. Remember french fries don’t count!
Eggs have been noted as a perfect protein and it is that protein that help satiety. “University of Washington researchers found that people who ate a 30 percent protein diet consumed 441 calories fewer each day than those on a 15 percent protein diet.” Try my omelette recipe below to get the benefits from protein in the whites and the essential vitamins from the egg yolk.
Perfectly Satisfying Omelette
-1 whole egg
-2 egg whites (from a fresh whole eggs)
-pinch of sea salt
-pinch of pepper
Make it your own by adding any vegetables you like such as spinach, tomatoes, or even low-fat cheese.
1. Use a non-stick pan and heat to medium.
2. Beat the eggs until fully combined and pour onto the pan. Once the eggs start to look firm but not fully cooked, flip one side of the eggs over the other and cook for about 30 seconds. Then serve.
I am very vocal about the power of beans and what they can do for your body and aid in weight loss. The key to why they keep you full and satisfied longer is how they are metabolized. “Research shows that high fiber foods, like beans, are processed slower and last longer in the stomach, resulting in a feeling of fullness after they have been eaten.” says Ida Laquatra, Ph.D., R.D.
Not only does an apple a day keep the doctor away..but it also keeps the hunger pains away. Apples rival many of their fruit counterparts for their high fiber content as well as water content that in combination make for a great “feel-full” longer effect. Foods that contain water have more bulk and a lower energy density which means you get more food for less calories.
Try to combine both #2 and #4 together for a great protein and fiber packed snack; have a hard-boiled egg and apple to keep you full until your next meal!
When made right, most salads are packed with vegetables and fruits that are high in water content and fiber. Salad adds bulk to the meal that keeps you full with fewer calories. Just remember that adding cheese, nuts and salad dressings add calories to the low calorie side. Use sparingly and make your own dressing at home with vinegar, citrus juices, and mustard.
What are your favorite foods that keep you feeling full and friendly? 🙂
To a Happy, Healthy New-U!