Get To Know The 4 Types of Food That Make You Satiety

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Many people consume white rice or other types of simple carbohydrates to feel full. In fact, excessive consumption of simple carbohydrates can cause a surge in blood sugar. On the other hand, even drastically reducing it will make us feel hungry. Therefore, it is important to find what kind of food makes us more satisfied, but still healthy.

1. Protein-rich foods 

A number of nutritionists recommend consuming foods high in protein to make us full quickly. Nutritionist Rima Kleiner, MS, RD. explained, protein will make our brains recognize the leptin hormone which will create a feeling of fullness longer, and also provide energy for the body. Meanwhile, diet nutritionist and owner of Bright Body Nutrition, Mikka Knapp added, protein will also be easier to digest than carbohydrate.

So, we will feel full for several hours after consuming it in sufficient quantities. "Low-fat meats like chicken, turkey or seafood are the best options. Eat about 4-6 ounces for lunch or dinner," he said. Pea soup will also give us extra benefits because nuts are rich in protein and fiber. Kleiner also recommends consuming foods high in protein that are low in fat and carbohydrates, such as salmon, to give us the power of activity. Don't forget to add nuts or seeds to the cereal. You can also add oatmeal and salmon and cucumber for toast with whole grains, then tuna to add to the lunch salad menu. "You can eat pasta dang for dinner and fruit snacks and yogurt," Kleiner said.

2. Rich in fiber 

According to genetic nutritionists at the Pathom Genomics Chandler Ray, foods high in fiber will slow down the digestive process, making us faster and longer full. Foods high in fiber can also reduce cholesterol levels and improve blood sugar levels. According to Mika Knapp, some fiber-rich foods include nuts, avocados, berries, pears, broccoli, and peanuts.

Dr. Mike Roussell, Ph.D. Neutein's nutritionist and co-founder also said, oats and boiled potatoes had a filling effect. "Boiled potatoes have the highest filling numbers according to the satiety index," he said.

3. Foods rich in healthy fats 

According to Knapp, healthy fats are actually very useful to signal satiety and load we can reduce the size of food without feeling hungry. "The signal is given to the brain receptors that we have eaten enough," he said. Research also shows, including MCT oil in meat will accelerate the feeling of satiety which will have an impact on weight loss. Mike Roussell notes, pistachios are snacks that are rich in healthy fats and other hungry satisfying components, such as fiber and protein.

"Pistacio also helps control blood sugar levels which affect satiety when eating," he said.

4. Low energy solid food

According to Ray, low-energy dense foods are very low in calories, but high in volume, fiber and nutrients to make us full longer. He recommends consuming such foods, such as fruits that are rich in water and vegetables to reduce calorie intake when hungry.

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