10 Power Foods – Feel Fuller for Longer
While still watching your waistline?
Believe it and get a load of these. Really: load up.
Our top 10 list of power foods that’ll leave you feeling full for longer
A way to one-up blueberries! Raspberries have more fibre per serving than almost any other fruit and they’re so filling that one study found just 272kJ worth of berries (around 1 cup) eaten about one hour before dinner caused women to consume less at their meal.
Fibre isn’t the only stay-full secret of these whole-grain kernels: air-popping means a three-cup serving (sans butter) rings in at a mere 418kJ or so and research from Pennsylvania State University supports the idea that high-volume, low-kilojoule snacks will quell hunger longer.
You’re not imagining that filling sensation: this whole grain has soluble fibre in spades and when it mixes with liquids, it slows digestion and delays the onset of hunger. Less-processed oats, like steel-cut and rolled, will fill you for longer than instant varieties.
Can’t get no satisfaction from leafy greens? Give spinach a chance. Research shows that compounds called thylakoids cause a stream of satiety-boosting hormones to flood your system.
Carbs with staying power? They do exist. One study found that people who had eaten rye bread for breakfast felt less hungry than people who had eaten wheat breads – even up to eight hours later! Reason? A fibre in rye flour may have a more stabilising effect on metabolism compared with that in wholewheat.
6. COTTAGE CHEESE
It’s got a granny rep, but 28 grams of protein per cup should be enough to silence any haters. That protein, BTW, is known as casein and because it takes a long time to digest, it holds hunger at bay for that much longer.
7. KIDNEY BEANS
Meat gets all the Paleo glory, but beans pack a similar protein punch, plus a fibre high-kick. One review found that people were 31 percent more satisfied after any meal that included beans. As one of the top beans for fibre, kidneys get a gold star.
It’s not just the shells that are tough – the cell walls of these nuts resist digestion, so you absorb only about one-fifth of their fat. Plus, the jaw-pumping action required to eat them may help crack hunger, since research has found that chewing can trigger your body’s fullness cues.
For pure protein, you can’t beat these. One study followed two groups: both consumed an equal number of kilojoules, but one ate two eggs and toast with low-kilojoule fruit spread at breakfast, while the other dined on yoghurt and a bagel with cream cheese. The egg group went on to consume 687 fewer kilojoules at lunch.
A new reason to get that apple a day: it contains a fibre called pectin, which animal studies have found may release hormones that control satisfaction. It’s so ace, in fact, that in one Pennsylvania State University study in the US, people who munched the fruit 15 minutes before lunch ate nearly 840 fewer kilojoules at their meal than those who hadn’t snacked beforehand.