satiating foods

From boiled potatoes to cereals: the 10 most satiating foods

We are satiated when we have completely satisfied the desire to eat. We feel full, we no longer need to devour the dish. And that’s because our organism sends a message to the brain, “I don’t need any more nutrients.” At the same time, satiating foods can be our best ally in our battle to lose weight or, if we are more modest in our claims, not to pick up more kilos.

Here are the ten most satisfying foods to help you in the crusade against fat. And, more specifically, against the desire to continue eating.

1. Boiled potato

It is the most satiating food, according to all experts. And not only that, but it is highly healthy and will help you prevent overweight. A scientific study carried out at the University of Scranton, in the United States, determined that it has only 110 calories and lots of phytochemicals and vitamins. On the other hand, if the potato is fried, it loses almost all its properties.

2. Wholemeal

It is nutritious and rich in fibre, which is why it is at the top of the ranking of satiating foods. A study by Pompeu Fabra University warns that wholemeal bread “satiates more” than white bread, which helps reduce calorie absorption. It also lowers intestinal transit and glucose absorption. According to the paper, whole grains may also improve nutrient digestion.

3. Whole grain cereals

The Healthy Food Foundation warns of the huge difference between refined cereals and whole grains. The latter are much healthier and more satiating for an obvious reason: they do not contain sugar and therefore do not encourage eating more and more. Whole grains have more than twice as much dietary fiber, which is their main satiating factor.

4. Red fruits

Fruits are foods that are more than indicated to calm our anxiety and desire to eat. And within these, red fruits are the best choice because of their very high fiber content. In addition, they have a very low glycaemic index, another point in their favour. According to a work published in ‘Annals of Neurology‘, they are rich in antioxidants and anti-inflammatories, which could delay the cognitive deterioration associated with aging by about 2.5 years.

5. Pulses

Chickpeas, lentils and beans could not be missing from this list. Its blend of carbohydrates, proteins and fibre make legumes a must and a classic in our cuisine. And they’re not as fat as you think they are: they have an average of 350 kcal. The Canadian Medical Association Journal states that a diet rich in legumes helps reduce LDL cholesterol levels and therefore prevents heart problems.

6. Oat flakes

Its properties are proven: rich in fiber and vitamins, also help you improve your digestions. Its satiating effect -by courtesy of beta-glucano- is another added value that contributes to include it in many diets to lose weight. Scientific studies attribute sufficient properties such as reducing cholesterol levels or improving the symptoms of diabetes.

7. Carrot

They’re rich in vitamins and fiber, and they fill our stomachs. What more can we ask for? Another of its virtues is that they can be eaten raw, which contributes to being a food more than indicated to control our anxieties and appetites. Along with its known anti-cancer properties, a study by Harvard University in the United States revealed that consuming carrots on a regular basis reduces the chances of suffering a stroke by 68%. This is due to their high levels of beta-carotene.

8. Soups

Cold in summer or hot in winter, soups are usually satiating and low in calories. Try making them with vegetables, legumes or potatoes. A study presented by the University of Iowa highlighted that the soup, as a first course that usually is, contributes to that we eat less in the second because of its satiating effect.

9. Dried fruit

If you moderate their consumption, nuts should not be missing in your life for their enormous properties thanks to its high load of minerals, proteins and healthy fatty acids. The need to chew them well gives them a satiating effect. According to an article published in the Journal of Nutrition, moderate consumption of nuts translates into a lower risk of heart attacks and strokes.

10. Mushrooms

Why are they highly satiating? Not only for its high fiber content, but for its high percentage of water, about 90%. Eating them twice a day satiates more than eating the same amount of meat. On the other hand, a study by the National University of Singapore found that older people who add mushrooms to their diet reduce their risk of mild cognitive impairment by up to half.