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Foods can make you hungry just as much as they can make you full. We’ve all had that feeling where we pop a bagel in our mouths on the way out of the house in the morning, only to feel our stomach rumble again in the morning at our desks. So what gives? All food is not created equal when it comes to the satiety department.
Satiety is the term for the feeling that you get when you are full and satisfied after eating. Food is satiating, according to Dr. Susanna Holt, the more fiber, protein, and water it contains. The less fiber, water, and protein a food contains, the hungrier you will feel after eating it.
Here is a list of the top 5 foods that make you hungry vs. the top 5 foods that will make you full:
Food that make you hungry:
- Pastries and Baked Goods
- Processed Cereals
- Diet Soda
- French Fries
- Chinese Takeout
Do you ever feel like the giant cheese danish that you ate for breakfast is just a distant memory just a half hour after it touches your lips? That’s because simple carbs like white flour and white sugar contain zero fiber and minimal nutrients. Simple carbs are burned as soon as they are eaten, resulting in a large insulin spike, followed by a sugar crash. This will leave you hungry for a second breakfast every time.
Like baked goods for breakfast, cereals can be a high carb breakfast with little long-term energy return. If you find it difficult to put away your AM bowl and spoon, try a whole grain cereal that is rich in fiber, nuts and seeds like muesli. Top with fresh fruit for a filling, nutritious breakfast.
You may think that drinking a zero calorie soda is better than drinking a sugar-laden drink. Not so fast. Artificial sweeteners have been shown to increase appetite and sugar cravings over time.
Although school districts consider french fries a vegetable, they are really just starchy simple carbs, fried, salted, and dipped in high fructose corn syrup (ketchup). Between the salt and carbs, fries will always leave you wishing that your ordered a supersize.
Chinese takeout is high in MSG. MSG is a flavor enhancer added to processed foods to make them more palatable. A side effect of MSG is increased hunger.
Foods that make you full:
Oatmeal is packed with fiber and expands in the stomach, keeping you feeling full. Plus, oatmeal is a complex carb, meaning that it will digest slowly. Oatmeal is also great for your digestive system.
Apples contain high fiber and water content, leaving you satiated. For a protein packed snack, top apple slices with natural almond butter.
Seltzer with lemon is an excellent soda substitute. It contains no calories, and the carbonation will fill you up more than flat water. Seltzer is also as hydrating as flat water.
Rich in healthy fats and fat soluble vitamins, avocados are a nutrient dense creamy treat. Fat leaves you feeling satisfied for hours longer than protein or carbs. Try substituting mashed avocados for mayo in your sandwiches.
Red meat is the ultimate filling food. If you are experimenting with low-carb diet, try adding steak to your lunch salad to keep your energy levels up throughout the afternoon.
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