All foods do not fill equally. It does not depend only on the amount that is ingested, but of the nutrients and the composition of the same ones, that are the ones that cause that some foods or others have more or less satiating capacity. Various studies and scientific analyses have shown that there are a number of foods that are especially recommended to control appetite, which helps manage caloric intake when maintaining, losing or increasing our weight. In Alimente we want to compile which are these satiating foods according to science, ideal to introduce them as part of a healthy diet.
A healthy, nutritious food with a great capacity to calm the appetite. Without going any further, the medical journal ‘European Journal Clinic Nutrition’ determined that the common food with the highest satiety rate was boiled potatoes, a power seven times more effective than that of croissants -or industrial bakery in general-, the worst in this ranking. Based on their nutritional properties, we find that they are a food with a contribution of fiber and protein of the most interesting and that in large part are composed of water, which fills the stomach when ingesting them. Furthermore, compared to other foods high in carbohydrates, potatoes have a low calorie density, i.e. they have very little energy per gram of food.
Eggs have been a highly demonized food for years, but the scientific community has been charged with proving these accusations wrong. In fact, a meta-analysis published in the British Medical Journal found that eating one a day is not associated with an increased risk of coronary heart disease. In general, they are a nutrient-filled product, with a large amount of proteins of the highest quality.
An egg can have around 6 or 7 grams and, proportionally, has few calories. One study also found that eating them for breakfast, rather than a sandwich, satiates the appetite and helps reduce calorie intake throughout the day.
This cereal is one of the best valued at nutritional level and a very frequent option for breakfasts because, unlike the more industrial options, oats have no added sugars and keep the whole grain. This allows him to have a great contribution in fiber and proteins, that contributes notably to control the appetite and to be one of the best foods to be satiated and to avoid the pecking between hours. In addition, its ability to absorb water makes it fill much more.
The supply of fiber and micronutrients, such as antioxidants, is what is sought when it is recommended to take five pieces of fruit daily. They are foods with low energy density, that is to say, they provide few calories and at the same time contribute to maintain low glucose levels thanks to fiber. Of course, this can only be achieved when fruits are eaten whole. If they are taken in juice, this contribution is lost and they enter the blood quickly, which does not help to satisfy oneself.
Eating salads before lunch is a great way to reduce your appetite and then eat fewer calories. This is because vegetables have very few calories and a high component of water, and even though we eat a lot and fill up, we are not bringing too much energy to the body. At the same time, they are loaded with fiber, vitamins and minerals, which make them a very healthy nutritional option to incorporate in all meals of the day.
They have a high contribution in healthy fats and proteins, which makes them rich in nutrients and a food that offers a lot of energy. However, that’s why nuts like almonds, walnuts or peanuts have a great ability to satiate the appetite and are one of the best healthy snacks you can eat, as several studies have shown.
If there’s one type of food that combines protein and fiber like no other, it’s legumes. Thanks to this contribution and the fact that they have few calories per gram, their ability to make us feel full is very effective. For example, a dish of legumes with cooked vegetables and potatoes, as they are usually prepared in stews, is a nutritious, healthy and satiating option.
Meat and fish
Protein is the macronutrient that contributes the most to controlling hunger, and meat and fish are two foods rich in this substance. A study comparing fish, chicken and veal determined that the former was the one with the highest satiating capacity. After this, beef is the one that works best to regulate appetite.