Foods that can keep you full for a longer time
The body uses hunger as a signal to tell us when it needs food and energy. And foods that are high in nutrients are also those that satisfy hunger the greatest. With that said, include these five foods high in filling macronutrients in each meal of the day for effectively reducing hunger and increasing the feeling of fullness.
Oatmeal
Oats are a good source of soluble fiber, which can absorb water and make you feel fuller. They are also relatively low in calories. Additionally, oatmeal may promote the release of satiety hormones and postpone stomach emptying. To prevent excessive sugar, try to buy an unflavored, plain one. Top it with fruits or nuts to make oatmeal more filling and high in nutrient content.
Fruits
Fruits are rich in phytonutrients, vitamins, and minerals. They are low in calories and abundant in water and fiber, both of which help you feel full. Scoring high on the satiety index, they also slow down digestion, helping you feel fuller for longer. But keep in mind that fruit juice doesn't offer the same feeling of fullness as whole fruit does.
Fish
Fish is abundant with the highest quality of protein. The omega-3 fatty acids in it may heighten sensations of fullness. These healthy fats are excellent for decreasing inflammation in the body and protecting the heart. Compared to other sources of protein, the protein in fish may have a bigger impact on feeling full. Omega-3 content is highest in salmon, mackerel, and sardines.
Nuts
A fantastic snack to keep you full in between meals is nuts. They are good sources of protein, fiber, and healthy fats, all of which increase satiety. In fact, research indicates that mixed nuts help overweight and obese people feel full while keeping their blood sugar and insulin levels steady. Additionally, they include vitamins, minerals, and antioxidants that support general health.
Boiled potatoes
Unpeeled cooked potatoes are a good source of potassium and other vitamins and minerals, including vitamin C. Potatoes include a moderate amount of protein and fiber and are high in water and carbohydrates. They are a relatively satisfying food compared to other high-carbohydrate foods. Just like potatoes, sweet potatoes too are high in fiber content and keep your stomach full for a long time.
