Research has shown that eating an
apple 20 minutes prior to eating a
meal reduces the amount you eat
during that meal.p

How full did you feel after your last
meal? Did you get a sense of sustained
satisfaction or did you find that hunger
pangs got you reaching for a snack just
a little while later? The good news is
there are certain foods that have
qualities that rate high on the
immediate satisfaction scale (or satiety
index) so they make you feel fuller
quicker, and keep you feeling full for
longer too.
Porridge
Porridge oats have a very low G.I.,
meaning that the carbohydrate is
released into your bloodstream slowly
and therefore will sustain your energy
levels and help prevent those 11am
food cravings.
Porridge is also a great food to fill you
up due to its consistency; it’s been
found that wetter and creamier foods
switch on satisfaction signals and so
improve satiety. What’s more, studies
show that a bowl of porridge can
lower cholesterol. So all up, porridge
makes the perfect breakfast that will
see you satisfied until lunch.
Popcorn
Popcorn has the benefit of being a
wholegrain food which means it
contains more fibre than many other
snack alternatives, making it a
great filling snack. Secondly it fills you
up due to its volume — a 25g (0.9oz)
serving of popcorn will fill a much
bigger bowl compared the same weight
in chips — plus there’s less fat too.
Make sure you don’t go for the b*tter,
oil, toffee or salt varieties though;
plain, air-popped popcorn seasoned
with a smidge of KN pepper can give
you a great fill-up snack fix.
Apples
Apples are a great food to keep hunger
at bay due to the fact that they are full
of fibre. Studies have also suggested
that they can make a good pre-meal
snack; research has shown that eating
an apple 20 minutes prior to a eating a
meal reduces the amount you eat
during that meal. So, enjoying an apple
for your daily snack will not only
contribute to one of your daily
recommended fruit or veg portions
(you should be aiming for at least five
a day) but the fibre will fill up your
stomach and should keep those hunger
pangs at bay.
Oranges
Oranges are another super-fruit when
it comes to the satiety index and are
almost twice as filling as bananas for
the same amount of calories. This is
thought to be down to their water
content, which plays a big part when it
comes to helping you feel full. Oranges
are 86 per cent water and research
shows that foods with high water
content can help to improve our satiety
because it increases the portion size
without adding calories. Choose a
whole orange rather than orange juice;
it contains more fibre which also helps
achieve that ‘I’m full’ feeling.
Eggs
Eggs aren’t as low in calories compared
to the other food we’ve mentioned so
far, but due to the fact that they are a
great source of protein they definitely
deserve a mention. You see, foods high
in protein will keep you full for longer.
Plus, eggs have other benefits too; they
contain all the essential amino acids in
the exact proportions required by the
body for optimum growth and
maintenance of lean, metabolically
active muscle tissue.
Soup
Starting a meal with a hearty soup is a
great fill-up strategy and there’s plenty
of good research that suggests eating
soup before a meal improves satiety, so
you eat less and take in fewer calories
as a result. You need to be careful on
your soup selection though; your best
option is a homemade soup so you
have control over the ingredients and
you can even include other filling foods
(for example potatoes, lentils or beans).
If you do choose a pre-made soup,
make sure you check out the nutritional
information — particularly quantities
of salt and fat.
from NaijapRIMe