Be it sticking on to your weight loss plan or simply avoiding extra calories, appetite suppressing foods are very helpful. They make you feel full for a longer time, keeping the need for unnecessary snacking at bay. They are mostly high-fiber, high-water, lean protein, or solid foods. Including at least one of the below-mentioned foods as part of your meal will curb your hunger pangs between the meals.
Appetite Suppressing Foods To Fight Hunger Pangs
1. Oatmeal
Gaining a lot of importance as one of the best breakfast options, oatmeal, keeps you full for a long time. Oats have a low-glycemic index and are digested and metabolized at a slower rate, without spiking your sugar levels in one go. This is attributed to the presence of beta-glucans, which are the soluble fibers that result in slow movement of oats through the gut. The reduced movement keeps your gut filled up for a long time.
In addition to these, oats also regulate the production of hunger-suppressing hormones ghrelin and cholecystokinin. Oats play a role in lowering bad cholesterol by trapping bile and carrying it out of your body. This forces your body to use blood cholesterol to make more bile.
2. Avocado
Avocados are rich in monounsaturated fatty acids (MUFA), which take a long time to get digested, keeping you full. They are also loaded with soluble fibers, which, when mixed with digestive juices form a thick gel. The gel stays in the gut for longer times, making you feel satiated.
Avocados are a versatile food which can be added to salads, sandwiches, or soups. A glass of avocado smoothie is also a good option to start your day.
3. Apple
Apples of any variety are a good option to include in your breakfast or as an evening snack. The soluble fibers and pectin present in apples help you feel full. They have a low glycemic index, which results in slow release of glucose into your bloodstream.
Since one needs more time to chew apples, your brain gets the signal that you have been eating for a long time and have eaten enough. This, in turn, decreases your intake.
4. Flax Seeds
The benefits of flax seeds are best harnessed when ground, as your body cannot digest their hard shells. They are rich in omega-3 fatty acids and fiber, which suppress hunger. Studies show that a quantity as less as a tablespoon of ground flax seeds is good to keep you full until next meal.
Flax seed powder goes well with smoothies, salads, yogurt, and sandwiches. They promote a nutty flavor and texture.
5. Soup
A serving of soup not only provides you with a variety of vitamins and minerals but also reduces your next meal intake by at least 100 calories. Broth-based soups promote more fullness compared to vegan soups. They also can serve as a full meal, given you add protein sources like meat, chicken, tofu, barley, beans, or cheese to it. It is best to avoid creamy, high-fat soup which could lead to unnecessary calorie buildup.
6. Almonds
Almonds are packed with vitamins, minerals, and antioxidants. Having a handful of soaked almonds for breakfast is the best way to kick-start your day. They keep you satiated due to high amount of good fat, fiber, and proteins.
7. Cayenne Pepper
Studies show that half a teaspoon of cayenne pepper can shoot up your metabolism and make you burn 10 extra calories. The spicy nature keeps you full for a longer time and reduces your calorie intake in the next meal. You could end up consuming 60 calories less if you add half a teaspoon of cayenne pepper to your meal.
8. Legumes
Lentils, beans, chickpeas, and peas are a great source of protein, soluble fiber, and complex carbohydrates. These nutrients make legumes the best source of vegetarian appetite suppressants. The soluble fiber and complex carbs take a longer time to get digested, fighting frequent hunger pangs.
Research indicates that legumes have trypsin inhibitors and lectins, which promote the release of a cholecystokinin. This hormone acts as a hunger suppressant.
9. Meat
Meat takes a long time to get digested owing to its high protein and fat content. Since it takes a long time to chew the meat, your brain deciphers it to consuming more than required portions, signaling you to stop eating further.
Various studies show that when it comes to suppressing hunger, fish, chicken, and meat lie on the same scale. However, fishes like salmon, tuna, herring, sardines, and chicken are a lot healthier.
10. Salads
Up for a party and fear gorging too many calories? Eat a small bowl of salad before you step out. Your stomach needs 20 minutes after you start eating to signal the brain that you are full. Eating salad before a heavy meal signals the brain that you are already quite full, which helps you limit your portions and calories. All thanks to the fiber present in the salad.
11. Dark Chocolate
While we have heard a lot about the flavonoids in dark chocolate, the benefits of bitter taste is often looked down upon. A dark chocolate with at least 70% cocoa signals your brain to decrease the appetite. The steric acid further slows the digestion process, suppressing hunger.
Apart from these, spices and herbs like cinnamon, ginger, and wasabi also keep you sated for a long time. Water though gets eliminated out of your body soon, helps you stay hydrated, alert, and temporarily full. This indirectly helps you avoid snacking on junk.
