In an ideal world we’d all eat whatever we wanted and never have to worry about putting on weight or getting fat. Many of us are mindful of what we put into our mouth and some even go so far as to avoid whole food groups to avoid weight gain. Yet as there are so many mixed messages out there about which foods we should or shouldn’t be eating, it becomes difficult to understand what to listen to exactly. Thankfully, this list of healthy foods is one you can enjoy with abundance, without having to worry about the fat…
- Oats. Sprouted Oats in particular are a high-fiber food and rank highly on the satiety index. This is because of the food’s high fiber content and its ability to soak up water. Oats are a good source of beta-glucan, and this can slow down the digestion and absorption of carbohydrates. Oats have also been shown to be better at suppressing appetite compared to ready-to-eat breakfast cereal. It has also been shown to reduce calorie intake throughout the entire day. For this reason it’s a good food to enjoy on a daily basis.
- Legumes. Beans, peas and lentils are good sources of fiber and protein. Along with being relatively low energy density, they are a filling food that can promote weight loss. Several studies have reviewed how filling legumes are and found that beans, chickpeas, peas and lentils are 31% more filling than eating bread or pasta.
- Apples. These score highly on the satiety index as they contain pectin, a soluble fiber that can naturally slow digestion and help you to feel full. Apples are also 85% water so this provides volume and improves satiety without necessarily adding calories. Eating the whole of the fruit is noted to increase satiety more than having pureed fruit or juice as both of these aren’t especially filling.
- Vegetables. Being low in calories and high in volume, vegetables are filled with all sorts of vital nutrients and plant compounds. This means they form a part of a healthy diet and as they are high in fiber and water, they are more satiating and can help to fill you up more easily. Studies into people who eat salads shows that it can help to satisfy hunger, especially when it’s consumed before eating a meal. While yet another study has shown that eating a salad at the start of a meal increased vegetable consumption by 23% when compared to eating it with the main course.
- Fish. Eating fish which is a rich source of Omega-3 fatty acids has been found to increase satiety in overweight or obese people, according to studies. Fish are also a rich source of protein, meaning they score highly on the satiety index and one study even found that satiety was significantly greater than that of chicken or beef. While yet another study found that participants consumed 11% fewer calories at their next meal as opposed to those who ate beef.
- Citrus Fruits. These are a rich source of pectin and this can slow digestion and increase satiety. Citrus fruits have a high water content – around 87% water in grapefruit and oranges, meaning they’re capable of filling you up on relatively few calories. Eating grapefruit on a daily basis has been linked with weight loss and a significant reduction in the waist circumference. When eating grapefruits is combined with calorie restriction, it’s possible to see a significant reduction in body fat and weight circumference according to studies – meaning it’s a good choice for anyone who wants to lose weight.
- Eggs. These are a rich source of several important nutrients and about half of the egg’s protein is found in the yolk. A complete source of protein, eggs contain all nine amino acids. Along with being filling, numerous studies have shown that people eating eggs for breakfast were more satisfied after consuming fewer calories every day throughout the day, compared to those who had a bagel for breakfast.
- Lean Meats. Along with being a rich source of protein and highly filling, lean meats have been shown to lead to lower overall calorie intake when compared with lower-protein diets. Beef has scored highly on the satiety index but meats like chicken and fish are also weight-loss friendly according to studies. Avoiding fatty meats and choosing the lean meats instead is a better option.
