Food is the fuel for the body. What we fuel in determines how our body functions. A lot of emotion is also attached to the food that one eats. In every occasion of celebration, there is food. However mindless eating and over eating can be bad for the body and may impair the normal functioning of the body. Satiety is the inhibitory effect of food on one’s appetite. Here is the list of 15 foods that are incredibly filling to help with over eating.
Overview
In recent times, a lot of research has been done on satiety, and how it affects weight and health. Researchers developed something known as a ‘satiety index’ which is a rating of foods that have been tested for fullness in a 240 calorie portion size. This scale scores foods based on whether or not people feel very hungry, hungry, somewhat hungry, no feeling, semi-full, full or completely full. Foods were ranked as per their ability to make on feel full. Foods that had a score of 100 were more filling, and the foods that scored below 100 were less filling
Generally, the foods that are more filling have more protein and fiber. The foods that are not so filling and trigger hunger easily are generally rich in refined carbohydrates and sugar, which provide only temporary satiety. Highly satiating foods tend to have more volume for the same number of calories. They are those foods that are wholesome and less processed. Consuming foods that have a higher satiety index fills one up better and makes one eat less overall. This is one of the most important strategy to make use of while trying to lose weight
Below are some of the characteristics of incredibly filling foods
- High in fiber : Dietary fiber – both soluble and insoluble fiber adds bulk and delays gastric emptying along. This helps in feeling full for long
- Protein rich : Amongst the three macronutrients, protein has the maximum satiety. It has the potential of impacting the hormones that are associated with satiety like Ghrelin and Glucagon like Peptide (GLP-1)
- High in volume : Highly satiating foods contain more water and air. The water is the food water that provides the bulk
- Nutrient dense : The foods that are filling also contain more nutrients like vitamins, fiber, proteins and low in calories for the same amount of weight.
Here are some highly filling foods that can be incorporated in the diet to maintain or lose weight
Eggs
The Eggs are ranked as number one when it comes to the protein quality and completeness of the protein. Eggs contain all the nine essential amino acids. It is nutrient dense and contains antioxidants like lutein and zeaxanthin, Vitamin D, biotin, selenium, choline, riboflavin (Vitamin B2) and Vitamin B12.
They are also a good choice for people who are non-vegetarians or ovo-vegetarians. It can be consumed in breakfast to increase fullness and cause less calorie intake for the many hours after a meal
Boiled potato or sweet potato
Potatoes and sweet potatoes have been infamously labelled as unhealthy and causing weight gain. However, as we know better today because of research, potatoes and sweet potatoes are healthy and nutritious. Boiled potatoes have a satiety index of 323, which is highest amongst all 38 foods that were tested while developing the index. They are 7 times more satiating than croissants as per the satiety index. They contain B complex vitamins, potassium and something called as ‘resistant starch’ which is good for the gut health. There is some research to show that potatoes contain a protein compound – Proteinase Inhibitor 2 (PI2) which is known to reduce appetite and hunger
Oatmeal
Oats, usually consumed as a porridge, is a popular breakfast of the west and now even in India. Oatmeal is a rich source of soluble fiber called as beta-glucan which increases satiety and reduces hunger. It has a high satiety index and ranks 3rd amongst all foods. Because of the beta-glucan present in oatmeal, it absorbs the water and forms a viscous gel that stays in the digestive system for long, making it filling
Quinoa
This has gained popularity recently. This seed is native to the western world and a good protein source. It has been classified as a complete protein because of its amino acid profile. It is packed with fiber and increases bulk
Nuts
Nuts are energy and nutrient dense. They contain many healthy fats and proteins. Almonds and walnuts contain Vitamin E, antioxidants and omega – 3 fatty acids. Nuts are a good snack choice during anytime of the day.
Soups
Although liquids tend to have a low satiety than solid foods because of the ability to pass through digestion quickly, soups behave differently. Soups made out of cooked and boiled vegetables are equally filling as solid meals. They are a good option for a pre-meal appetizer that makes one eat smaller portion of the actual meal
Fish
Fish is ranked 2nd in the satiety index. It is protein rich and contains omega – 3 fatty acids that are the good fat obtained from food. Omega – 3 fatty acids are anti-inflammatory and bring in a feeling of fullness in overweight adults. When compared with other protein sources like eggs, chicken and beef, fish was the winner with the highest satiety
Other meat
As we know all protein rich foods are highly filling. Meat like beef has a satiety index of 176 which is just after fish
Chia seeds
Chia seeds have gained some popularity as a superfood in recent times. They are protein rich and have soluble fiber. This soluble fiber soaks in water and forms a viscous gel in the stomach, which makes a person feel full and satiated. They are also cooling for the gut and reduce sugar cravings. Chia seeds can be added to salads, and smoothies to increase the bulk
Greek Yoghurt
This is more dense and thick as compared to the regular yoghurt and has a higher protein content. It is a versatile snack option and now is available in many flavors. Because of its protein content, it classifies as a high filling food and is good for gut health
Fruits
Most of the fruits have low calorie density and high nutrient density. They have a very high fiber content and many vitamins and minerals. As they are consumed in the raw form, they have to be chewed multiple times because of the fiber structure, which increases the feeling of fullness. Fruits like apples and oranges have satiety index of 200. The fruits such as Avocados, watermelon, sweet lime, berries are highly satiating. All these as whole, in their natural form are more filling than the juice, which provides only temporary satiety
Vegetables
Vegetables are fiber rich and alkalizes the body. They have many vitamins, minerals and plant compounds that exert several health benefits. They are volume dense and low on calories. The fiber in the vegetables increases bulk and increases digestion time. Vegetables like carrot, cauliflower, broccoli, cabbage, lettuce are particularly fiber rich. Vegetables in the raw form, consumed as salads have to be chewed properly to break down into digestible portions and thus are incredibly filling
Legumes and pulses
Legumes are plant proteins and include beans, lentils, dals, peas etc which have a fairly good protein profile. They are fiber rich, contain B vitamins, folic acid and minerals. Legumes are low on energy density and make a good in-between snack option for people looking to lose weight
Cottage cheese (Paneer)
This is a dairy product that is high in protein and contains some amount of fat. It is comparable to egg on some level and can be added to salads, pizza toppings, wraps and burgers
Coconut oil
Coconut oil contains medium chain triglycerides that enter the liver circulation from the gut and may be turned into ketone bodies. Some research has shown that ketone bodies have an appetite reducing effect and increase satiety. Small studies have been done on this indicate that consumption of medium chain triglycerides reduce calorie intake
Popcorn
Popcorn is the most popular snack that is consumed at cinemas and theatres. Surprisingly, it is fiber rich and more filling than other snack options like potato chips or candies or chocolates
Conclusion
Highly satiating foods have certain peculiar characteristics. They are usually high in fiber and protein and have fewer calories for the same amount of volume. They are more nutritious, whole, unrefined and unprocessed foods. These foods are a good choice to include in the diet, for everyone and especially for the ones that are wanting to lose weight and correct their erratic eating patterns. They are more fresh and inexpensive as compared to commercially prepared and packaged foods.
Sirisha B