Filling foods are those foods that keeps you fuller for longer period of time. Some foods can maintain the feeling of fullness for longer when compared to others. These foods often have certain qualities that deter the feeling of hunger. Some of these foods contain protein such as fish, eggs, nuts, lean meat, and low-fat dairy.
Consuming foods that keeps you fuller for longer can help control the rate at which you take in calories. Eating a meal that contains satisfying foods is likely to reduce portion size and prevent between meals. This can control weight management by cutting the overall calories a person ingests in a day.
Most unhealthy foods such as highly processed foods or foods high in sugar, are not satisfying because they have lower satiety scores.
Let’s look at seven foods with high satiety scores that may help to keep people full for longer than others.
Seven Most Filling Foods
Fiber serves many functions including controlling cholesterol levels and blood sugar levels. Fiber is also helpful for satiety. High-fiber foods include:
- whole-wheat bread
- vegetables such as carrots or beetroot
- fruits such as bananas and oranges
Hard boiled or baked potato can keep you felling fuller for long. In the original satiety index study, boiled or baked potatoes had the highest score of 323. Fried potatoes had a relatively low score of 116. Potatoes are dense foods that are rich in vitamin C, starch, and several other healthful nutrients.
Nuts are rich in protein and healthy unsaturated fats. Nuts may be a high-calorie food, but they are rich and gives you full feeling for a long time. Eating nuts did not increase body weight or fat when included in a diet, according to a 2013 review. Eating nuts like snack between meals will help keep hunger at bay and prevent weight gain.
Lean meat and fish
Eating fish and lean meat is essential because they are high in protein and low in saturated fat. Diets that contain high levels of protein can effectively control appetite and promote weight loss.
Pulses are carbohydrates that digest slowly. They are also high in protein and fiber. They include foods such as lentils, beans, chickpeas, and peas. These nutritional benefits makes pulses good for offsetting hunger and managing calorie consumption.
Eggs are rich in minerals, protein, and vitamins. They have a useful effect on reducing hunger and prolonging a feeling of satisfaction. Consuming omelet meal at lunchtime may reduce calorie consumption between meals, according to a 2011 study published in International Journal of Food Sciences and Nutrition.