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chia seds
avocado
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Overview
The more you eat, the less you'll be hungry. It's a logical assumption, but research shows some foods are far better than others at beating the belly growls. And if you fill up on the good foods (those packed with soluble fiber, protein, healthy fats and other satiating nutrients), not only will you not have to go back for seconds and thirds, but you may actually cut your risk of weight gain, Type 2 diabetes and heart disease. So the next time you're hungry, try munching on these 10 surprisingly filling foods with true staying power.
Image Credit: Zoryanchik/iStock/Getty Images
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2. White Potatoes
They get a bad rap, but spuds can really fill you up. In a small study conducted at the University of Sydney, researchers found that boiled white potatoes are one of the most satiety-boosting foods, keeping study participants full about three times longer than the average food. Why? One medium potato packs 20 percent of your daily fiber needs. But that's no excuse to fill up (and out) on potato chips and fries. Researchers found that they weren't nearly as satisfying. Courtney Grove, RD, recommends baking, boiling, steaming or roasting your spuds -- and making sure that the potato has not sprouted nor is soft and shriveled because these all are signs that they're past their nutritional peak. Leave the skins on for extra fiber and nutrients, adds Grove.
Image Credit: OlgaMiltsova/iStock/Getty Images
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6. Avocado
According to research in Nutrition Journal, adding half of a fresh avocado to your lunch can slash your desire to eat over the next three hours by 40 percent and over the next five hours by 28 percent compared with eating the same lunch without the avocado. While avocados are best known for their monounsaturated fats -- which Courtney Grove, RD, notes are way more filling than saturated ones -- they are also teeming with fiber. Half an avocado packs more than 25 percent of your daily recommended allowance of the stuff! Add a few slices to your favorite omelet, sandwich, salad or favorite cut of meat, or use it to sub out mayonnaise from your recipes, recommends Grove.
Image Credit: margouillatphotos/iStock/Getty Images
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8. Soup
On average, soup eaters weigh less and consume fewer calories and grams of fat per day than those who don't get their soup on, according to research published in the British Journal of Nutrition. "You are basically filling the gut with fluid before sitting down to eat, except the fluid has flavor and acts as an appetizer," says Jaime Mass, RDN, LDN, who notes that sitting down to a meal when you're feeling ravenous is a recipe for overeating. If you're making or just ordering soup for your pre-meal filler, she recommends opting for bowls with fiber-rich ingredients like veggies and beans. "If buying canned soups, look for varieties with lower sodium content," says Courtney Grove, RD. "Choose broth-based soups like chicken noodle and Italian wedding soup over creamy ones like New England clam chowder and broccoli cheddar to reduce fat content."
Image Credit: Jupiterimages/Pixland/Getty Images
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What Do YOU Think?
Do you eat any of these foods -- or will you start now that you know they're great hunger busters? Did we leave your favorite filling food off the list? Leave a comment below and let us know!
Image Credit: g-stockstudio/iStock/Getty Images
1 of 12
Overview
The more you eat, the less you'll be hungry. It's a logical assumption, but research shows some foods are far better than others at beating the belly growls. And if you fill up on the good foods (those packed with soluble fiber, protein, healthy fats and other satiating nutrients), not only will you not have to go back for seconds and thirds, but you may actually cut your risk of weight gain, Type 2 diabetes and heart disease. So the next time you're hungry, try munching on these 10 surprisingly filling foods with true staying power.
Image Credit: Zoryanchik/iStock/Getty Images
Overview
The more you eat, the less you’ll be hungry. It’s a logical assumption, but research shows some foods are far better than others at beating the belly growls. And if you fill up on the good foods (those packed with soluble fiber, protein, healthy fats and other satiating nutrients), not only will you not have to go back for seconds and thirds, but you may actually cut your risk of weight gain, Type 2 diabetes and heart disease. So the next time you’re hungry, try munching on these 10 surprisingly filling foods with true staying power.
Image Credit: Zoryanchik/iStock/Getty Images
1. Nori (Seaweed)
Image Credit: 4774344sean/iStock/Getty Images
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2. White Potatoes
They get a bad rap, but spuds can really fill you up. In a small study conducted at the University of Sydney, researchers found that boiled white potatoes are one of the most satiety-boosting foods, keeping study participants full about three times longer than the average food. Why? One medium potato packs 20 percent of your daily fiber needs. But that's no excuse to fill up (and out) on potato chips and fries. Researchers found that they weren't nearly as satisfying. Courtney Grove, RD, recommends baking, boiling, steaming or roasting your spuds -- and making sure that the potato has not sprouted nor is soft and shriveled because these all are signs that they're past their nutritional peak. Leave the skins on for extra fiber and nutrients, adds Grove.
Image Credit: OlgaMiltsova/iStock/Getty Images
2. White Potatoes
They get a bad rap, but spuds can really fill you up. In a small study conducted at the University of Sydney, researchers found that boiled white potatoes are one of the most satiety-boosting foods, keeping study participants full about three times longer than the average food. Why? One medium potato packs 20 percent of your daily fiber needs. But that’s no excuse to fill up (and out) on potato chips and fries. Researchers found that they weren’t nearly as satisfying. Courtney Grove, RD, recommends baking, boiling, steaming or roasting your spuds – and making sure that the potato has not sprouted nor is soft and shriveled because these all are signs that they’re past their nutritional peak. Leave the skins on for extra fiber and nutrients, adds Grove.
Image Credit: OlgaMiltsova/iStock/Getty Images
3. Chia Seeds
Image Credit: Quanthem/iStock/Getty Images
4. Probiotic-Rich Yogurt
Image Credit: ViktorCap/iStock/Getty Images
5. Apples
Image Credit: Monkey Business Images/Monkey Business/Getty Images
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6. Avocado
According to research in Nutrition Journal, adding half of a fresh avocado to your lunch can slash your desire to eat over the next three hours by 40 percent and over the next five hours by 28 percent compared with eating the same lunch without the avocado. While avocados are best known for their monounsaturated fats -- which Courtney Grove, RD, notes are way more filling than saturated ones -- they are also teeming with fiber. Half an avocado packs more than 25 percent of your daily recommended allowance of the stuff! Add a few slices to your favorite omelet, sandwich, salad or favorite cut of meat, or use it to sub out mayonnaise from your recipes, recommends Grove.
Image Credit: margouillatphotos/iStock/Getty Images
6. Avocado
According to research in Nutrition Journal, adding half of a fresh avocado to your lunch can slash your desire to eat over the next three hours by 40 percent and over the next five hours by 28 percent compared with eating the same lunch without the avocado. While avocados are best known for their monounsaturated fats – which Courtney Grove, RD, notes are way more filling than saturated ones – they are also teeming with fiber. Half an avocado packs more than 25 percent of your daily recommended allowance of the stuff! Add a few slices to your favorite omelet, sandwich, salad or favorite cut of meat, or use it to sub out mayonnaise from your recipes, recommends Grove.
Image Credit: margouillatphotos/iStock/Getty Images
7. Eggs
Image Credit: peredniankina/iStock/Getty Images
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8. Soup
On average, soup eaters weigh less and consume fewer calories and grams of fat per day than those who don't get their soup on, according to research published in the British Journal of Nutrition. "You are basically filling the gut with fluid before sitting down to eat, except the fluid has flavor and acts as an appetizer," says Jaime Mass, RDN, LDN, who notes that sitting down to a meal when you're feeling ravenous is a recipe for overeating. If you're making or just ordering soup for your pre-meal filler, she recommends opting for bowls with fiber-rich ingredients like veggies and beans. "If buying canned soups, look for varieties with lower sodium content," says Courtney Grove, RD. "Choose broth-based soups like chicken noodle and Italian wedding soup over creamy ones like New England clam chowder and broccoli cheddar to reduce fat content."
Image Credit: Jupiterimages/Pixland/Getty Images
8. Soup
On average, soup eaters weigh less and consume fewer calories and grams of fat per day than those who don’t get their soup on, according to research published in the British Journal of Nutrition. “You are basically filling the gut with fluid before sitting down to eat, except the fluid has flavor and acts as an appetizer,” says Jaime Mass, RDN, LDN, who notes that sitting down to a meal when you’re feeling ravenous is a recipe for overeating. If you’re making or just ordering soup for your pre-meal filler, she recommends opting for bowls with fiber-rich ingredients like veggies and beans. “If buying canned soups, look for varieties with lower sodium content,” says Courtney Grove, RD. “Choose broth-based soups like chicken noodle and Italian wedding soup over creamy ones like New England clam chowder and broccoli cheddar to reduce fat content.”
Image Credit: Jupiterimages/Pixland/Getty Images
9. Nuts
Image Credit: oksana_nazarchuk/iStock/Getty Images
10. Beans, Peas, Chickpeas and Lentils
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What Do YOU Think?
Do you eat any of these foods -- or will you start now that you know they're great hunger busters? Did we leave your favorite filling food off the list? Leave a comment below and let us know!
Image Credit: g-stockstudio/iStock/Getty Images
What Do YOU Think?
Do you eat any of these foods – or will you start now that you know they’re great hunger busters? Did we leave your favorite filling food off the list? Leave a comment below and let us know!
Image Credit: g-stockstudio/iStock/Getty Images
slide 1
chia seds
avocado
