Yes, there are some great healthy foods that make this happen. Our Hypoxi Team came across an interesting article published on My Fitness Pal that talks about different food groups that helps you fill you up best. A few researches from Universities have listed 12 healthy foods that can help you understand the benefits of importance of protein and fibre in our diet.
You will be able to learn what these foods are and browse through a few recipes, too…
12 Healthy Foods that Fill You Up Best
Article published at My Fitness Pal
We all know the feeling of eating too much food, of being not just full but stuffed, and yet not feeling satisfied.
When we eat, sensors in our mouth, stomach and intestines assess the volume and chemical composition of what we’ve taken in, says Stephan J. Guyenet, PhD, author of “The Hungry Brain; Outsmarting the Instincts that Make Us Overeat.” Those sensors send that information to our brain stem, which then sets our level of fullness, or satiety. Once this feeling builds, our brain decides we’ve had enough food.
The question is, which foods flip that switch?
In 1995, a University of Sydney study found that high-fiber, high-water and high-protein foods were the most filling. It’s all the stuff we know is good for us: fresh fruits and vegetables; chicken and seafood; whole grains, beans and lentils; eggs and yogurt.
“Simple, whole foods similar to what our ancestors would have eaten provide a higher level of satiety per calorie, and may encourage a slimmer body with less effort,” Guyenet says.
Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program and medical editor-in-chief of “The Mayo Clinic Diet,” agrees. “Numerous studies have demonstrated that when people eat foods high in water and fiber and low in fat and processed carbohydrates, they can achieve satiety at a lower calorie intake (but the same weight of food consumed) and, therefore, better manage weight.”
“The most filling foods contain protein, which is slowly digested, so it sticks to your ribs; and fiber, which expands like a sponge in the gut to keep you full,” explains Karen Ansel, MS, RDN, and author of “Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.” “While most fiber-containing foods, such as fruits, vegetables, beans and whole grains, are naturally low in calories, protein is a different story. Be sure to stick with the leanest sources.”
Seek out these 12 nourishing basics to get your healthy fill:
Rich in protein and fiber, beans fill you up and are easy on the wallet. Add them to salads, use them to displace some of the noodles in a pasta dish or plop them into soup to add staying power.
2. Broccoli & Other Cruciferous Vegetables
“I love broccoli because it contains the highest amount of glucoraphanin, which supports your body’s own detoxification system, and has very few calories,” says Ashley Koff, RD, founder of Ashley Koff Approved and The Better Nutrition Membership. “I feel the same way about cauliflower. Try frozen cauliflower to thicken smoothies.”