Healthy Foods That Make You Feel Full

Here is some very helpful information that I found on healthy foods that help you to feel full longer:

Oatmeal

Oatmeal is a complex carbohydrate which takes longer to digest — hence it releases energy slowly, keeping you feeling full for longer. It also keeps blood sugar and insulin levels stable, which helps prevent fat storage. Oatmeal is the most satisfying breakfast cereal, providing more protein per serving than any other grain. 

Almond and Walnuts

Raw, unsalted nuts, especially almonds and walnuts, provide essential roughage, protein, fat, minerals and micronutrients. Munching on handfuls of these nuts keeps you full and energetic for longer without adding to your waistline.

Fatty Fish

Fatty fish such as salmon, tuna, mackerel, herring and sardines contain large amounts of omega-3 fatty acids which, besides lowering cholesterol, also hasten the metabolism rate. Omega-3 fatty acids alter the level of leptin — a hormone that directly influences metabolism and determines whether you burn calories or store them as fat. Fish also provides ample protein.

Low-Fat Dairy Products

Skimmed milk, low fat cheese and yogurt are a good source of calcium, which helps break down fat cells. Some studies indicate that not getting enough calcium may trigger the release of calcitrol, a hormone that causes fat storage.

Citrus Fruits

Fruits such as grapefruit, lemon, sweet lime, papaya, guava and tomatoes are rich in Vitamin C and fibre. Vitamin C helps the body process fat faster and also stimulates the amino acid known as carnitine — carnitine speeds up the body's fat-burning capacity. Citrus fruits also have high water content and provide around 50 to 75 kcal, leaving us satiated for a longer period of time.

Green Vegetables

Spinach, asparagus and broccoli have a high thermic effect on the body and a low calorie density. This means that it's almost impossible for them to be stored as fat because most of their calories are burned off in the digestion process. Apart from that, the fiber in these foods provides roughage and contains antioxidants, vitamins and minerals that help you feel full.

Apples

High water content and ample fibre is the reason why you feel full after eating an apple. An apple's skin contains pectin soluble fibre that is a natural appetite suppressant. 

Beans

Beans are high in fiber and a good source of protein. They also take longer to digest, making you feel full for a longer time. Also, protein has the highest satiety index (which determines how long will you feel full) than any other element.

Whole grains 

High in fiber, take longer to digest making you feel fuller for a long time.  Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases.  (I will post more on the many benefits of eating whole grains in the future).

Other Good Information:

Whole Wheat Pasta

Pasta has a bad reputation as a source of lots of empty calories, but that mainly refers to white flour pasta. "Health" magazine suggests whole grain pastas because they contain up to 300 percent more stomach-filling fiber, often with 200 calories or less in every 1/2 cup serving.

Brown Rice

Reading "unrefined brown rice" on a label means that the fiber and nutrients of the grain are still in tact. Not to mention it's high in vitamin B, magnesium, and fiber.

Lunch Suggestion - Meat & Whole Grain Sandwich

The Mayo Clinic recommends pairing a lean meat, such as poultry, with whole grain bread as a nutrient-dense yet low-calorie lunch. This will help you "feel full longer," reports the clinic. Boost its health factor by adding extra fiber like dark green, leafy vegetables and a side of fresh fruit for dessert.

(Article Sources:  LiveStrong.com; TimesofIndia.com; MayoClinic.com; RealBeauty.com, WholeGrainsCouncil)