Most fitness fans already know that both fiber and water fills you up and keeps you fuller longer between meals, but here are 8 foods you might not expect to give you that filled up feel.
1. Whole Wheat Pasta
When paired with a protein, such as grilled chicken, this whole grain keeps you full from one meal due to the fact that it takes complex carbohydrates and protein longer to digest.
2. Homemade Broth-Based Soups
Forget the canned or pre-made versions. Most of these have way too much salt in them. Instead make your own out of satisfying healthy ingredients, such as vegetables, chicken or turkey, beans, barley and a low-salt soup stock or broth. The liquid and fiber will keep you full between meals.
Not on most radar screens as a filling food, salmon is a good source of both protein and the fatty acid Omega 3– both known to slowly digest.
When eaten before a meal, the fiber and liquid keeps you full so you eat less during your meal. Plus because apples are low on the Glycemic Index scale, they are a great food to keep your blood sugar in balance.
Unsalted and natural, almonds make a great go-to snack. Because they are rich in monounsaturated fat and fiber, it doesn’t take but a handful to fill you up and keep you full until the next meal.
Most berries are good for you, but raspberries are the best. At 8 grams of fiber per cup, they’ll stave off hunger for a long time. And they are high in antioxidants and vitamin C.
Turkey works differently to stave off hunger longer than the other foods on this list. Once eaten the amino acid in turkey called tryptophan is converted into serotonin, the feel-good neuro-transmitter that turns off your appetite and crushes cravings.
9. Greek Yogurt
Due to its high protein content, up to twice that of regular yogurt, it slows the digestion of other foods eaten with it. And it is low in sugar and a rich source of calcium so it helps keep your bones strong.
One more food that will help you feel full longer is Kale. Like most cruciferous vegetables, kale is full of fiber. Besides keeping you full, it also has cholesterol lower capabilities along with being an anti-oxidant and lowering your risk of certain types of cancer.
Keep eating foods rich in fiber and water to stay fuller longer between meals. These 9 foods will add some variety to the satisfying foods you are already eating.