How to Prepare Meals That Keep You Full and Prevent Snacking

How to Prepare Meals That Keep You Full and Prevent Snacking

Following a calorie-controlled diet is definitely an effective way to lose weight. However, many healthy meal plans leave us feeling hungry quickly, leading to impulsive snacking and exceeding our calorie limits. Today, we will introduce low-calorie foods that provide long-lasting satiety, eliminating the need for constant snacking throughout the day.

Researchers at the University of Sydney in Australia developed the Satiety Index, which compares the satiety levels of 38 types of foods with the same calorie content of 240 kilocalories. They studied a wide range of foods, including fruits, bakery, snacks, high-carbohydrate foods, high-protein foods, and cereals. Participants were asked to rate their satiety levels 2 hours (120 minutes) after consuming the food. Based on the results, here are the top 5 foods that provide long-lasting satiety.

1. Boiled potatoes: Among high-carb foods, boiled potatoes scored the highest. They are rich in water, carbohydrates, fiber, and protein, while being virtually fat-free. Eating boiled potatoes resulted in five times greater satiety compared to consuming cake.
2. Fish: Fish topped the list in the protein category. It is a protein-rich meat source that contains beneficial fats, such as omega-3 fatty acids, which contribute to prolonged satiety. Fish is particularly suitable for those who focus on weight control.
3. Oatmeal: Starting your day with oatmeal as a breakfast option can keep you feeling full for twice as long as consuming white bread. Oatmeal contains complex carbohydrates and beta-glucan fiber, which stimulate hormones that promote prolonged satiety. It is also low in fat.
4. Oranges and Apples: Among fruits, oranges and apples scored the highest in terms of satiety. Their high fiber content slows down digestion and provides low calories, making them ideal choices for weight loss.
5. Brown Pasta or Whole Wheat Pasta: These alternatives to regular pasta offer greater benefits. They contain complex carbohydrates, protein, fiber, as well as minerals like iron, magnesium, and zinc. Additionally, they have a low glycemic index, meaning they don’t cause sudden spikes in blood sugar levels but provide gradual release, keeping you full for an extended period.

When comparing every food types, it is evident that high-protein foods (meat), whole fruits (excluding juice), and carbohydrate-rich foods provide the longest-lasting satiety. However, there are additional diets beyond the scope of this study that have also been researched for their ability to enhance satiety level. Some examples include Greek yogurt, cottage cheese, quinoa, nuts, popcorn, and coconut oil.

 

Sources: Holt, S. H., Miller, J. C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European journal of clinical nutrition, 49(9), 675–690.