Some foods can leave you full longer, while others don’t satisfy you as much.
Generally, whole, unprocessed foods are the most filling.
Those with a lot of fiber and protein usually leave you feeling more satiated than sugary,processed foods.
GMVozd/ Getty Images
GMVozd/ Getty Images
What Makes a Food Filling?
Satiating foods contain a lot of nutrients.
Eggs
Eggscontain protein, vitamins, and omega-3 fatty acids.
Oatmeal
Though it may not fill you upas much as eggs, oatmeal is anothersatisfying food.
They also tend to eat fewer calories at lunch.
They can also contain protein, high-fiber vegetables, vitamins, and minerals, depending on the key in.
Many are high in sodium and contain processed ingredients.
Greek Yogurt
Greek yogurtcontains filling protein and fat.
It’s a healthy snack that may eliminate hunger pangs.
Vegetables
Veggies are considered high-volume, low-calorie foods.
Research shows eating veggies regularly can lower the risk of certain diseases, including sometypes of cancer.
Cottage Cheese
Cottage cheeseis anotherhigh-protein foodthat can help satisfy your hunger.
Its also high in calcium and other nutrients.
One small study found that cottage cheese can help you feel full.
The research also showed that the filling effect of cottage cheese was similar to that of eggs.
Legumes and Beans
Legumesand beans are packed with fiber and protein, which promote fullness.
The high fiber content in fruit can help slow digestion, which leaves you feeling fuller longer.
Quinoa
Quinoais a good source of protein and fiber, which can keep you feeling full.
Nuts
Nutsare high in nutrients, protein, and healthy fats.
Some studies suggest this oil can suppress appetite.
Try using healthy oils instead.
They contain protein and other nutrients, such as calcium.
Research shows that low-fat dairy products can help you feel fuller for longer.
Peanut Butter
Peanut butter contains both protein and fat, which can help curb hunger.
Summary
The foods you eat impact how full you feel.
Experts use The satiety index to measure the satiety of different foods.
Adding these foods to your diet can help you manage hunger and maintain a healthy weight.
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