Top 11 Foods That Keep You Full For Longer Duration
Controlling appetite doesn’t have to be all about self-control and giving up on your favourite foods. It is about including foods in your diet that are rich in fibre and can keep you going longer without the need to reach out for more food for longer durations. Certain fruits, nuts and vegetables are good source of natural fibre and must form a part of your daily diet.
Types of fibre
Before we actually have a look at the food items that help you control your appetite, let us understand the science behind how fibre helps us in fighting hunger pangs.
There are two kinds of fibres – Soluble and Insoluble.
Soluble fibre gets dissolved in our blood sugar and helps in controlling the blood sugar. Further, soluble fibre absorbs water and form a gel-like substance and guards us against constipation and diarrhoea. Insoluble fibre improves the digestive system of the body by helping the digestive tract to work smoothly.
Fibre (both soluble and insoluble) add bulk to our food, making us feel fuller. As fibre remains undigested in our body, it does not add to the calories.
Now that we understand the role of fibre in keeping our stomach full for longer durations, let’s look at some of the most fibre-rich fruits, nuts and vegetables that we can eat.
Fruits that keep your appetite under control
When eaten with its skin, apple is an excellent source of fibre. It also has a high water content. The fibre and the water from the apple can fill your stomach and make you feel full for a longer duration. One apple, with its peel on, can fulfil nearly 20% of daily fibre requirement of the body.
Pineapple is a nutrient rich food that provides many essential nutrients such as Vitamin C, potassium, Vitamin B6 and fibre. Almost all the fibre contained in pineapple is insoluble in nature. A cup of raw pineapple can provide upto 6 – 11 percent of daily recommended fibre intake. There is a word of caution though; pineapple has high sugar content as well. Therefore, it is recommended that one limits the consumption to not more than 5 times a week.
Banana has a lot of soluble fibre which makes it an ideal food to keep you going for a long time. Some dietician recommend staying away from banana due to its high sugar content. If you can keep a check on your total sugar intake, we believe there is no need to totally cut-off bananas from your diet.
Pear is a gold mine of fibre. One medium-sized pear can provide nearly 5.5 grams of fibre which is roughly 15% of daily recommended fibre intake for men and 22% for women. Pear has a low Glycemic Index due to which the carbohydrates in the pear are absorbed slowly by the body. This slow absorption makes sure that there is no sudden rise or fall of blood sugar in our body. When blood sugar is stable, the craving for food is less.
Another advantage of eating pears is that it reduces inflammation. This anti-inflammatory property of pear makes it an ideal food for patients whose medical condition limits their movement. When they get their movement, they can carry out light exercises which helps them in reducing weight.
Berries in general have high fibre content, antioxidants and other nutrients, although they are low in concentrated calories. The high water and fibre content in strawberries make you feel full fuller with fewer calories. With low Glycemic Index, strawberries are slowly digested by the body, reducing the craving for more food.
Coconut Milk and Coconut Water
While the ability are coconut milk, as a food that reduces hunger pangs, is still a matter of debate, initial research suggests that coconut milk contains fat-burning medium chain fatty acids (aka MCTs) which reduce hunger. Coconut milk can be added to smoothies and juices to make a healthy snack.
Chia seeds are packed with lot of qualities. It comes packed with phosphorous, magnesium and manganese which help in preventing hypertension. It has been noted that hypertension results in overeating and weight-gain. It also provides a satiating effect due to its high fibre and protein content. The outer layer of chia seeds swell when soaked in liquids to form a gel which helps in keeping a check on appetite.
All the nuts have mono-saturated and fibre which are good for maintaining a healthy heart. Almonds, in particular, have the highest amount of fibre per serving which helps in staving off hunger pangs between meals. Almonds are delicious, easy to consume and help in lowering cholesterol level in the body.
Not all fats are bad for your health. While saturated fats can increase the waist size, the unsaturated fats are known to reduce abdominal fat. Walnuts are an excellent source of unsaturated dietary fats. Unsaturated fats activate genes that reduce fat storage and improves insulin metabolism in the body. Insulin helps to keep the blood sugar in check and helps in suppressing the feeling of being hungry. Due to this reason, walnuts are also highly recommended for diabetics.
Broccoli comes with loads of antioxidants and tons of fibre. The fibre keeps us full for a longer duration and helps in lowering the cholesterol level in the body. When steamed and eaten, the fibre related components in broccoli bind better with the bile acids in the digestive tracts. The binding with fibre helps in easier excretion of bile acids which aids. (To keep cholesterol in check, it is important that the bile acids are excreted from our body.)
Kale contains high amount of fibre, low amount of calories and zero fat. One cup of kale can provide 5 gms of fibre which is around 15-25% of daily recommended intake. It aids in digestion and is an excellent source of iron. It is also rich in nutrients, vitamins, magnesium and folate.