Now that you have decided it is time to take back control of your health it is important to understand how different foods work. There is a group of foods that provide satiety, help you feel full longer.
In a study done in 1995 they looked to validate the idea that common foods provided satiety. The study separated foods into six categories and used a base of 240 calories per serving to see which foods allowed a person to feel full longer.
Some of the characteristics of filling foods include:
High in protein which helps change the levels of hormones like ghrelin.
High in fiber which is an important part of a healthy diet. You can learn more about the benefits in this article.
High in volume, these are foods like watermelon that contain high amounts of water.
Low in energy density, again think about watermelon. It has a lot of water, fiber and other vitamins and minerals the body needs, but it is low in fat.
Foods rank on satiety index
Food | Percent |
Apples | 197 % |
Lentils | 133 % |
Boiled Potatoes | 323 % |
Eggs | 150 % |
Oatmeal | 209 % |
Boiled potatoes are the highest-ranking food on the satiety index. They are high in water content, carbohydrates and include moderate amounts of fiber and protein. Although potatoes have been looked down upon in the dieting world, they are also a great low-fat food. Make sure you leave the peel on which contains several vitamins and minerals necessary for health.
One of the most beneficial things I did through menopause was adopt an ovo-vegan diet. Eggs are a superb, nutrient dense food. The yolks include antioxidants, zeaxanthin, and lutein. They are a great source of protein; one large egg can contain as much as 6 grams, and they have all nine essential amino acids.
No matter what type of diet you decide to adopt it should include a larger number of vegetables. Vegetables are loaded with vitamins, minerals, and other beneficial compounds.
They would also fall into the category of being a low-density food. They have fiber and water to fill you up and feel full longer.
My personal preference and advice to clients is to avoid dairy. It is believed that 75% of the world’s population is unable to break down lactose which is the main carbohydrate in milk. If you do choose to have dairy as a part of your diet it is important to get the whole fat product. Some dairy products are included on the list of high satiety items. Do not purchase any items that have been altered to be low-fat.
A good nutrient rich snack food is nuts. A small handful of almonds or walnuts can help provide you with an energy-dense, high protein snack to help you through your day. One tip that is often overlooked in our fast-paced society is to chew your food well. A study showed that well chewed almonds (more than 25 times) increased the bioavailability of nutrients and helped participants feel full longer.
Take some time to add one of these nutrient rich foods to your diet each day. When you can focus on whole foods that create satiety you will consume fewer calories each day. This is a great step to living your ideal life at your ideal weight.