Do you have a rumbling in your tummy that doesn’t seem to go away? If so, it is important to know what to eat to keep you full. Some foods can not only fill you up but also keep you satisfied for a long period. The reason for your hunger may very well be because you are eating foods that digest very quickly and leave your stomach growling.
Here are some of the best foods that are rich in protein, fiber, and healthy fats to keep you feeling full for longer.
Nuts an excellent source of protein, healthy fat and fiber. This trio can keep you feeling full in between meals and provide energy to get through the day. A great way to add nuts to your diet is to throw some in a salad or simply grab a handful to snack on daily. The best nuts to eat are walnuts, pistachios, pecans, macadamias, and almonds.
Even if green is not your thing, you should try adding avocados to your diet, especially if you find yourself hungry often. Avocados are rich and creamy, loaded with healthy fat, and will keep you feeling full for a long time. This is due to the high level of healthy monounsaturated fat that avocados contain. Avocados taste good on their own, as a salad topper, or tossed in a smoothie.
Beans are high in fiber, most importantly, a type of fiber – resistant starch which slows the release of sugar into the bloodstream. This keeps blood sugar levels steady and hunger pangs at bay. Beans can be added to soup, used as a salad topper, or added to any number of casseroles or other dishes. There are even recipes for making desserts using beans.
According to a study from the Journal of American College of Nutrition, eating oatmeal increases fullness and reduces hunger more than eating cold cereal. Oatmeal is high in a type of soluble dietary fiber that keeps you feeling full. In addition, oatmeal contains properties that give it a high viscosity level, which is experienced first in the mouth and then in the gastrointestinal tract, where it promotes a feeling of fullness. Try adding some oats to your morning smoothie or make your own overnight oat cereal.
Although fruit does contain natural sugar, it also contains natural fiber. The best fruits for fullness include apples, bananas, pears, and berries. Aim for at least two to three servings of fruit per day. Add fruit to your morning smoothie or enjoy as an anytime snack to keep you feeling full and energized.
Eggs are packed with protein, and this is what helps you stay satisfied for longer after eating them. One study found that people who eat eggs for breakfast stay full for longer than those who ate something else. Be sure you choose high-quality, cage-free/organic eggs and enjoy them anytime and anyway!
Even though potatoes are a starch, they rank number one on the satisfying food list. Adding boiled or baked potatoes to your meal can significantly reduce the likelihood of you getting hungry later. Cooking potatoes in a healthy fat such as grass-fed butter or coconut oil also helps to prolong the full feeling.
This may be another surprise to you, but brown rice works similarly to oats to maintain satiety. Whole grains contain essential vitamins and minerals in addition to fiber. Brown rice is a great side dish that can be eaten alongside many meals. Try topping a bowl of brown rice with an avocado and scrambled egg.. yummy!
Sometimes the signals for thirst and hunger can get mixed up in our brain. You may feel like you are hungry when in reality you might just be dehydrated. If you know that your water intake has been low, drink a glass or two of water and wait about twenty minutes before reassessing your hunger levels.
Eating highly processed foods and foods high in sugar will cause a crash and burn reaction where you feel good for a while but may become fatigued and hungry once you come down from the sugar high. Keep it real! Real foods, those closest to the ground and those rich in protein, fiber, and healthy fat will do wonders to keep your tummy happy!
-The Alternative Daily