Most people believe that the more they eat the less hungry they will have and the better they will be fed. However, some research claims that some foods are more satisfying than others, and act very well in the body when combined with foods rich in fiber, protein or healthy fats .
The best thing is that some of these satisfying foods also help you reduce your risk of gaining weight or suffer from diseases such as type 2 diabetes and heart disease. So do not wait any longer and know what they are.
8 satisfying and healthy foods
The Japanese seaweeds are one of the most umami – rich foods. A new study published in The Clinical Nutrition considers umami as the “fifth taste” after salty, sweet, sour and bitter. It is composed of monosodium glutamate, an abundant amino acid in nature that is responsible for giving it that peculiar flavor.
Research says that people often feel fuller and fuller when they eat something tasty, and that this level of satiety allows them to spend more time without eating. However, not all professionals consider monosodium glutamate healthy; however, the seaweed specifically if it could be.
A recent study conducted at the University of Florida ensures that chia seeds can help keep you satisfied longer. That’s because 30 grams of seeds contain approximately 10 g of fiber and 5 g of protein.
To obtain a greater benefit with this food, it is advisable to add them to cereals, vegetables and rice. You can also mix them with smoothies, yogurt, sauces or drinks.
The apple stands out for being a healthy fruit rich in fiber and with the ability to keep you satiated for much longer. Therefore, with its consumption the possibility of eating more calories the rest of the day is reduced.
In fact, a study from Pennsylvania State University found that people, who ate an apple 15 minutes before lunch consumed an average of 187 fewer calories at mealtime compared to those who ate applesauce, drank apple juice or they did not eat anything before lunch.
To get the best benefits of apples it is advisable to combine it with some source of lean protein or healthy fats such as cheese, almond butter or nuts, since protein and fiber will help stabilize blood sugar levels and keep you satiated for longer.
Avocados are well known for providing the body with large amounts of monounsaturated fats and fiber, both of which are necessary for good intestinal function. In addition, research published in the journal Clinical Nutrition recommends adding half a fresh avocado at lunch to reduce the desire to eat in the next 3 hours. This occurs because the avocado contains 25% of the recommended daily amount of calories for the body.
The eggs are characterized by being an excellent source of protein; so many people usually eat for breakfast, lunch or dinner.
A recent study published in the journal Clinical Nutrition found that a breakfast rich in protein helps women feel fuller for hours, so you have less desire to eat a snack. In addition, the author of the study, Heather Leidy, indicates that eating a breakfast full of protein stimulates the secretion of a powerful intestinal hormone called Peptide YY, which can make you feel fuller for hours and hours.
According to the data reported in the journal Clinical Nutrition, people who tend to eat soups often tend to be thinner because they consume fewer calories and grams of fat per day than those who do not. This is basically because the soups fill the intestine with liquid before eating the main dish, so you will eat less of it.
To obtain the best benefits of the soup it is advisable to opt for high-fiber ingredients such as vegetables and beans. But if you want canned soups, you should look for those that contain less sodium.
Different studies claim that nuts are rich in fat and calories. However, many people who tend to swallow them frequently tend to be thinner than those who do not. This is because they are very satisfying foods and can reduce appetite. In this regard, some researchers estimate that if you eat 100 calories of nuts per day, automatically you will eat between 65 and 75 fewer calories during the rest of the day.
It is recommended to eat only a handful of nuts per day and combine it with Greek yogurt or fruit to obtain better benefits.
8.Beans, peas, chickpeas and lentils
According to nutritionist Jaime Mass, legumes are among the best sources of soluble fiber, which dissolves in the intestine to form a gel-like substance that improves the process of digestion and makes you feel full for longer.
To get all the benefits of legumes it is important that you eat those that are low in sodium or without salt. In turn, it is recommended that you rinse them before to eliminate up to 40% of their sodium content.
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