Boiled or baked potatoes. This is the most satisfying food. Potatoes contain water, carbohydrates, fiber, vitamins, minerals, protein (proteinase inhibitor 2 (PI2)).
Eggs. They contain omega-3 fatty acids, vitamins, and protein. One large egg contains over 6 grams of protein. One study found that people who ate two eggs a day for four weeks had lower levels of the hunger hormone ghrelin than those who ate oatmeal for breakfast.
Oatmeal. There is a lot of fiber. It has been proven that people who eat it feel less hungry than those who eat ready-made cereals. They also consume fewer calories at lunch.
Fish. It ranks second after potatoes in terms of satiety index. The healthiest options are salmon, anchovies, tuna, sardines and white fish.
Soups. Some studies suggest that these may be more filling than traditional dishes made with the same ingredients. But be careful with canned soups.
Lean meatChicken and beef are very filling meats, but eat red meat in moderation, as excessive consumption has been linked to heart disease and colon cancer.
Greek yogurt. Contains fat and lean protein. One study found that women who ate high-protein Greek yogurt felt fuller longer, were less hungry, and ate dinner later than those who ate lower-protein snacks.
Vegetable. They contain water and fiber, which can help fill you up. Vegetables are also low in calories. Studies suggest that eating vegetables regularly may reduce the risk of certain diseases, including cancer.
Cottage cheese. This is another product that contains a lot of protein. Also, cottage cheese is rich in calcium and other nutrients.
Legumes and beansOne study found that people felt 31% fuller after eating legumes compared to eating pasta and bread.
FruitsOrange ranks first among fruits in terms of satiety index.
QuinoaOne cup of quinoa contains about 8 grams of protein and 5 grams of fiber.
Hazelnut. They are rich in nutrients, protein and healthy fats.
Medium Chain Triglyceride Oil. Some studies show that it can suppress appetite. It can be found naturally in some products. This includes cheese, butter, dark chocolate, coconut oil, paalmokernel oil and nuts.
Popcorn. It is low in calories but contains antioxidants and fiber.
Low-fat dairy products. This is milk, yogurt, cheese. They can promote satiety.
Peanut butter. Contains fat and protein. The healthy fats in this oil can reduce the level of “bad” cholesterol and increase the level of “good” cholesterol.
News materials are not equivalent to a doctor’s prescription. Consult a specialist before making a decision.
Source: Ferra
I am a professional journalist and content creator with extensive experience writing for news websites. I currently work as an author at Gadget Onus, where I specialize in covering hot news topics. My written pieces have been published on some of the biggest media outlets around the world, including The Guardian and BBC News.
