Healthy foods to fill you up and a few more tidbits
Whether you’re dieting, trying to cut down on calories, or working hard to get into your prom dress from 1985, you need to know two things. First, protein-packed foods will help you to ward off those hunger pangs that can come on strong after a seemingly satisfying meal. Second, fiber will assist in slowing down absorption and keep you feeling full for a longer period of time.
So, with that being said, here are 5 Healthy foods to fill you up.
Non-fat Greek yogurt
With double the protein of most other yogurts, the Greek variation packs a punch. Protein will effectively fill you up and keep that feeling going for several hours afterward. For a 6 oz. serving of yogurt, there’s a whopping 20 grams of protein. To tell you how much protein this is — It’s as much as three large eggs.
So, you don’t need to pull a Rocky and start shooting eggs in a glass. But you can take a serving of Greek yogurt to help you fight those resilient hunger pangs. A British Journal of Nutrition study in 2009 helped to further the hypothesis. Protein enriched yogurt and regular yogurt was studied as to its effect on hunger in subjects. Those who ate the protein laden yogurt — as compared to regular yogurt — had increased energy levels and successfully kept hunger from raising its ugly head.
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Peanut Butter
Peanut butter will fill you up and give you a necessary dose of vitamins and fiber but it’s good to indulge only every once in a while due to the high calorie (and fat) content. For peanut butter lovers, though, you’ll get vitamin E, magnesium, fiber, monounsaturated fat, and more. As with the yogurt, a jolt of protein will help to keep you full, for longer periods of time.
If you would like to get creative, add to fruit and crackers to create a full-bodied snack that will fight hunger deep into the night.
Fish
It seems like all that’s being discussed is protein — And it is, so far. Fish will offer the eating enthusiast a chance to get the biggest bang for their buck, as it relates to protein content. Fish offers one of the largest and most concentrated sources of protein.
Protein wins out in allaying hunger symptoms when compared to both fat and carbohydrates. Fish also offers both a low-fat and low carbohydrate meal. Try any of the fish varieties — including fresh baked, boiled, shrimp, frozen fish, canned tuna, and more — and see your hunger pangs effectively dissipate.
Broccoli
This must be why you’re mother always told you to finish your broccoli. Or not. Either way, broccoli offers a wealth of fiber — 1 cup has 6 grams of fiber — which helps to slow the absorption of your food in your body. Therefore, high fiber choices will take longer to digest, and thus you’re full for a longer period of time. It’s not all about protein as we come to find out.
Broccoli, berries, quinoa, and other such items offer high fiber contents. The broccoli is especially solid against hunger, as that it will fill you up without actually putting weight on your frame.
Black beans
For those looking for a little bit of both — fiber and protein — look no further than black beans. A half of a cup of black beans will provide you with 8 grams of protein and 8 grams of fiber. You also can’t go wrong with kidney, pinto, or navy beans, as well. Add to a salad, a soup, and even pasta, to give yourself a nice boost of hunger-fighting protein and fiber. Thus, these are the healthy options to fill you up right.
Resources:
Discover Good Nutrition: Seven Best Foods to Fill You Up.
Livestrong: Healthy Snacks That Fill You Up.
Above image attributed to Public Domain