Sometimes we have only a short time to eat, and know we won’t be getting any nourishment for a long while. Other times we’re ravenously hungry, and want foods that will fill us up quickly and healthfully. “Top foods to boost satiety” (Environmental Nutrition newsletter, 10/15, p. 6) gives us the best choices to eat in these situations.
The article tells us that “satiety-boosting foods are rich in fiber, protein, and healthy fats…because these components are digested slower in our bodies, we feel full for longer. Such foods also prevent a blood sugar spike and subsequent crash, which can cause feelings of hunger shortly after eating.” Here are the recommended:
Oatmeal: The high level of soluble fiber fills you up by forming a gel in your stomach to slow down digestion.
Eggs: Eggs provide lots of protein for relatively few calories.
Almonds: They’re high in healthy fat, protein and fiber. Try other nuts like pecans, hazelnuts and walnuts. A 2013 European Journal of Clinical Nutrition study said participants eating almonds did not gain weight, despite their caloric content.
Beans: Legumes like beans have fiber and lots of protein to fight hunger. As a plant-based protein, they’re just as effective at satiation…as animal-based protein.
Rye bread: “Studies show that hearty rye bread does a better job at encouraging satiety and reducing post-meal insulin levels compared to standard supermarket loaves.”
Greek yogurt: “The lofty amounts of casein protein in Greek yogurt can help slow digestion, which leads to prolonged feelings of fullness.”
Avocado: “Avocados’ high amount of heart-healthy monounsaturated fat works to temper hung pangs.”
Salmon: “Salmon and sable-fish, mussels, Pacific halibut, catfish, and mackerel…provide high amounts of protein.”
Consider which of these foods you enjoy and how eating them may help you feel nourished any time of the day. Rather than chips, why not a bowl of oatmeal or yogurt? Or avocado spread on rye bread? When you’re satiated, you’re far less likely to snack on unhealthy foods. Try high satiation foods for a week and see how they work for you.