What you eat determines how full you feel. This is because foods affect fullness differently. For example, you need fewer calories to feel full from boiled potatoes or oatmeal, than from ice cream or a croissant. Foods that are filling can ward off hunger and help you eat less at the next meal. For this reason, these types of foods should help you lose wight in the long run.
What makes foods filling:
Satiety is a term used to explain the feeling of fullness and loss of appetite that happens after eating. A satiety index was developed from a 1995 study after it ranked 38, 240-calorie foods according to their ability to satisfy hunger. Foods that scored higher than 100 were considered more filling , while foods that scored under 100 were considered less filling. In other words, eating foods that score higher on the satiety index can help you eat fewer calories overall.
Filling foods tend to have the following characteristics:
• High in protein: Studies show that protein is the most filling macronutrient. It changes the levels of several satiety hormones, including ghrelin and GLP-1. Research suggests that protein is even more satiating than fat or carbohydrates. Therefore, it can be a strategic nutrient player in terms of appetite control and weight loss. In one study, when individuals were given the same number of calories (and the same percentage of carbohydrates), they reported feeling less hungry when the percentage of protein was increased from 15% to 30% of calories. Even more interesting is the fact that when they were allowed to eat as many calories as they wanted on the 30% protein diet, they ended up consuming a total of 441 fewer calories than when they started, and they lost an average of 11 pounds.
• High in fiber: Fiber provides bulk and helps you feel full for longer. when the fibers reach the gut, they are metabolized by gut bacteria, and this increases levels of hormones that regulate appetite. Fiber may also slow down the emptying of the stomach and increase digestion time.
• High in volume: Some foods contain a lot of water or air. That means you can fill up on a big portion and feel full without consuming the heavy calorie load that typically comes with large portion sizes. You get lots of volume without calories, which helps with satiety as well.
• Low in energy density: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fiber, but are low in fat and calories. Binding water into foods slows down gastric emptying, which means your stomach stays fuller for longer. And as an ingredient there are few that are more waistline friendly than water. The most effective way to reduce calories is to bulk up food with water. You get lots of volume without calories, which helps with satiety as well.
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Boiled potatoes are healthy and nutritious. Cooked, unpeeled potatoes are a good source of several vitamins and minerals, including vitamin C and potassium. Potatoes are high in water and carbs, and contain moderate amounts of fiber and protein with almost no fat. Compared to other high carb foods, potatoes are very filling. In fact, boiled potatoes scored a 323 on the satiety index, which was the highest number of all 38 foods tested. They scored nearly 7 times higher than croissants, which scored the lowest. This may be because they contain a protein called proteinase inhibitor 2 (PI2) which is thought to suppress appetite. Photo by R Khalil on Pexels.com
Eggs contain a high level of protein and nutrients which are found in the yolks, including the antioxidants lutein and zeaxanthine, which may benefit eye health. A large egg contains around 6 grams of protein, including all 9 essential amino acids. They are also filling and scored high on the satiety index. One study found that eating eggs for breakfast, rather than a bagel, increased fullness and led to less calorie intake over the next 36 hours. Another study found that a protein-rich breakfast of eggs and lean beef increased fullness and helped people make better food choices. Photo by Tookapic on Pexels.com
Oatmeal is fairly low in calories and a great source of fiber, particularly a soluble fiber called beta-glucan. It also scores high on the satiety index, ranking 3rd overall. One recent study found that participants felt more full and less hungry after eating oatmeal, compared to ready-to-eat breakfast cereal. They also ate fewer calories during lunch. Oatmeal's filling power comes from its high soluble fiber content such as beta glucans that help to soak up water and release satiety hormones that delay the emptying of the stomach. Photo by Ju00c9SHOOTS on Pexels.com
Fish is rich in both proteins and omega-3 fatty acids, which may increase the feeling of fullness in people who are overweight or obese, according to one study. On the satiety index, fish scored higher than all other protein-rich foods, including eggs and beef. Fish actually had the second highest score of all the foods tested. Compared to chicken and beef protein researchers found that fish protein had the strongest effect on satiety. Photo by Pixabay on Pexels.com
Liquids have often been considered to be less filling than solids but research shows that soups may actually be more filling than solid meals containing the same ingredients. In one study, volunteers consumed a solid meal, a chunky soup or a smooth soup that had been put through a food processor. The feeling of fullness and the rate at which the food left the stomach were then measured. The smooth soup had the greatest impact on fullness and the slowest rate of stomach emptying, followed by the chunky soup. Photo by Pixabay on Pexels.com
High protein foods, such as lean meats, are very filling. For example, beef can have a powerful effect on satiety. It scores 176 on the satiety index, which is the second highest of the protein-rich foods, right after fish. One study found that people who ate high-protein meat at lunch ate 12% less at dinner, compared to those who had a high-carb meal for lunch. Photo by Lukas on Pexels.com
Greek yogurt is thicker than regular yogurt, and is typically higher in protein. Greek yogurt is a great breakfast option and a popular afternoon snack that may help fill you up until the next meal. In one study, women consumed a 160-calorie yogurt snack that was either low, moderate or high in protein. Those who ate the high-protein Greek yogurt felt full the longest, were less hungry and ate dinner later.
Vegetables are loaded with all sorts of vitamins, minerals and beneficial plant compounds. They are also high-volume, low-calorie foods that contain fiber and water, which adds bulk to help fill you up. Moreover, vegetables are more satisfying to eat since they take more time to chew. One study found that eating a salad before a meal of pasta increased the feeling of fullness and reduced overall calorie intake. Photo by rawpixel.com on Pexels.com
Cottage cheese is usually low in fat and carbs, yet high in protein. Its high protein content can help you feel full, even while consuming relatively few calories. One study found that the filling effect of cottage cheese was similar to the filling effect of eggs.
Legumes, such as beans, peas, lentils and peanuts, have an impressive nutritional profile. They are loaded with fiber and plant-based protein, yet have a relatively low energy density (a food that is low in calories for its weight). This makes them very filling. One article reviewed 9 randomized trials that studied post-meal fullness from pulses, which are a part of the legume family. They found that participants felt 31% more full from eating pulses, compared to meals of pasta and bread. Photo by rawpixel.com on Pexels.com
Fruits also have a low energy density and contain lots of fiber, which may slow down digestion and help you feel full longer. Apples and oranges score very high on the satiety index, at around 200. But remember, it is always better to eat the fruit instead of a juice version which is not particularly filling. Photo by Trang Doan on Pexels.com
Quinoa is a popular seed/grain that provides all the essential amino acids and is therefore seen as a complete protein source. Quinoa is also higher in fiber than most grains. For this reason, they may increase the feeling of fullness and help you eat fewer calories overall.
Nuts, such as almonds and walnuts, are energy-dense, nutrient-rich snack options. They are high in healthy fats and protein, and studies show that they are very filling. But it depends on how long they are chewed. One study found that chewing almonds 40 times led to a greater reduction in hunger and an increased feeling of fullness, compared to chewing 10 or 25 times. Photo by Marta Branco on Pexels.com
Coconut oil contains a unique combination of fatty acids, which are about 90% saturated. It consists almost entirely of medium-chain triglycerides. These fatty acids enter the liver from the digestive tract, where they may be turned into ketone bodies. According to some studies, ketone bodies can have an appetite-reducing effect. One study reported that people who ate breakfasts supplemented with medium-chain triglycerides ate significantly fewer calories at lunch. Another study looked at the effects of medium- and long-chain triglycerides. It found that those who ate the most medium-chain triglycerides consumed, on average, 256 fewer calories per day. Photo by Dana Tentis on Pexels.com
Popcorn is a whole grain food that is very high in fiber. One medium-sized bag (112 grams) may contain around 16 grams of fiber. Studies have found that popcorn is more filling than other popular snacks, like potato chips or chocolate. Several factors may contribute to its filling effects, including the high fiber content and low energy density. But this only applies to the popcorn you prepare yourself in a pot or air-popper machine. Adding a lot of butter to the popcorn negates all its value. Photo by Keegan Evans on Pexels.com
The bitterness of dark chocolate is thought to help decrease appetite and diminish cravings for sweets. Researchers also believe the stearic acid in dark chocolate can help slow digestion, further increasing feelings of fullness. Interestingly, the simple act of smelling this treat might produce the same effect. One study observed that simply smelling 85% dark chocolate decreased both appetite and hunger hormones just as much as actually eating it! Photo by Snapwire on Pexels.com
Ginger has been linked to many health benefits. These include reductions in nausea, muscle pain, inflammation and blood sugar levels. Interestingly, recent research adds another benefit to the list: hunger reduction. One study found that consuming 2 grams of ginger powder diluted in hot water at breakfast reduced the hunger participants felt after the meal. Photo by Pixabay on Pexels.com
Ginger may not be the only hunger-reducing spice. A recent review examined the effects of capsaicin, found in hot peppers, and capsiate, found in sweet peppers. It found these compounds may help decrease hunger and increase feelings of fullness. What's more, the ability of these compounds to generate heat may also increase the number of calories burned after a meal. Photo by Nick Collins on Pexels.com
Spinach is a source of thylakoids, the chlorophyll-bearing parts of green leaves. But aside from their role in photosynthesis, research suggests that thylakoids may be helpful in reducing the amount of food we eat. One study found that when individuals consumed a high-fat meal with the addition of thylakoids, their levels of the satiny hormone CCK increased along with levels of leptin, the hormone that signals you to "stop" eating. They also experienced a decrease in levels of ghrelin, the hormone that stimulates appetite. Another study found similar results when thylakoids were added to carbohydrate-rich meals. They appeared to suppress the urge for sweets and snacking. The amount of thylakoids used in the study corresponds to 100 grams of spinach, or about three cups of raw spinach. For a more concentrated source of spinach, include the leafy green as smoothie ingredient, or puree it to make a blended spinach soup.
Flaxseed is rich in two natural appetite suppressants: omega-3 fats and fiber. One tablespoon of whole flaxseed has 3 grams of fiber and about 4 grams of healthful fat; one tablespoon of ground flaxseed has 2 grams of fiber and about 4 grams of beneficial fat. Its fiber can keep us satisfied and full without contributing any calories. One study found that when individuals consumed flaxseed fiber as part of a drink or as a tablet, it significantly suppressed appetite and reduced calorie intake during lunch. Additionally, the fat in flaxseed can help slow the rise in blood sugar when flax is consumed with carbohydrate-rich foods. Unlike the hunger and irritability that can follow rapid blood sugar spikes and crashes, steady blood sugar levels can have beneficial effects on appetite. For a fast way to include flax in your diet, try adding a tablespoon of ground flaxseed to your morning cereal or smoothie, or sprinkle it on top of yogurt. You can also use ground flaxseed to replace some of the flour in waffle or pancake mixes.
Barley, though rich in carbohydrates, is another natural appetite suppressant, as the grain contains a unique combination of dietary fibers that make it extra filling. In one study, individuals ate bread made out of barley kernels for three days at breakfast, lunch and dinner. Researchers found that the participants experienced improved appetite control and a boost in metabolism for up to 14 hours after their last meal, along with a decrease in blood sugar and insulin. Photo by icon0.com on Pexels.com
Avocados are an excellent source of heart-healthy fats. They are also rich in a fat known as oleic acid, which offers an added benefit in terms of the fruit's effects on appetite. One recent study found that when individuals consumed high-oleic-acid vegetable oils with their meals, their levels of OEA increased, and this ultimately decreased hunger and reduced calorie intake at the next meal. Freshly formed OEA travels to the nerve fibers that lie beneath the gut lining and tells them to send a satiety signal to the brain. Photo by Anne on Pexels.com
Research shows that coffee increases the release of peptide YY (PYY). This hormone is produced in the gut in response to eating and promotes a feeling of fullness. Scientists believe that PYY levels play an important role in determining how much you're likely to eat. Decaffeinated coffee may produce the highest reduction in hunger, with effects that last up to three hours after consumption. Since caffeine can affect medical issues such as high blood pressure, heart rate, and indigestion, as well as cause withdrawal when a tolerance occurs, staying with the decaffeinated version may a better option. Photo by Pixabay on Pexels.com
- Boiled potatoes are healthy and nutritious. Cooked, unpeeled potatoes are a good source of several vitamins and minerals, including vitamin C and potassium. Potatoes are high in water and carbs, and contain moderate amounts of fiber and protein with almost no fat. Compared to other high carb foods, potatoes are very filling. In fact, boiled potatoes scored a 323 on the satiety index, which was the highest number of all 38 foods tested. They scored nearly 7 times higher than croissants, which scored the lowest. This may be because they contain a protein called proteinase inhibitor 2 (PI2) which is thought to suppress appetite. Photo by R Khalil on Pexels.com
- Eggs contain a high level of protein and nutrients which are found in the yolks, including the antioxidants lutein and zeaxanthine, which may benefit eye health. A large egg contains around 6 grams of protein, including all 9 essential amino acids. They are also filling and scored high on the satiety index. One study found that eating eggs for breakfast, rather than a bagel, increased fullness and led to less calorie intake over the next 36 hours. Another study found that a protein-rich breakfast of eggs and lean beef increased fullness and helped people make better food choices. Photo by Tookapic on Pexels.com
- Oatmeal is fairly low in calories and a great source of fiber, particularly a soluble fiber called beta-glucan. It also scores high on the satiety index, ranking 3rd overall. One recent study found that participants felt more full and less hungry after eating oatmeal, compared to ready-to-eat breakfast cereal. They also ate fewer calories during lunch. Oatmeal's filling power comes from its high soluble fiber content such as beta glucans that help to soak up water and release satiety hormones that delay the emptying of the stomach. Photo by Ju00c9SHOOTS on Pexels.com
- Fish is rich in both proteins and omega-3 fatty acids, which may increase the feeling of fullness in people who are overweight or obese, according to one study. On the satiety index, fish scored higher than all other protein-rich foods, including eggs and beef. Fish actually had the second highest score of all the foods tested. Compared to chicken and beef protein researchers found that fish protein had the strongest effect on satiety. Photo by Pixabay on Pexels.com
- Liquids have often been considered to be less filling than solids but research shows that soups may actually be more filling than solid meals containing the same ingredients. In one study, volunteers consumed a solid meal, a chunky soup or a smooth soup that had been put through a food processor. The feeling of fullness and the rate at which the food left the stomach were then measured. The smooth soup had the greatest impact on fullness and the slowest rate of stomach emptying, followed by the chunky soup. Photo by Pixabay on Pexels.com
- High protein foods, such as lean meats, are very filling. For example, beef can have a powerful effect on satiety. It scores 176 on the satiety index, which is the second highest of the protein-rich foods, right after fish. One study found that people who ate high-protein meat at lunch ate 12% less at dinner, compared to those who had a high-carb meal for lunch. Photo by Lukas on Pexels.com
- Greek yogurt is thicker than regular yogurt, and is typically higher in protein. Greek yogurt is a great breakfast option and a popular afternoon snack that may help fill you up until the next meal. In one study, women consumed a 160-calorie yogurt snack that was either low, moderate or high in protein. Those who ate the high-protein Greek yogurt felt full the longest, were less hungry and ate dinner later.
- Vegetables are loaded with all sorts of vitamins, minerals and beneficial plant compounds. They are also high-volume, low-calorie foods that contain fiber and water, which adds bulk to help fill you up. Moreover, vegetables are more satisfying to eat since they take more time to chew. One study found that eating a salad before a meal of pasta increased the feeling of fullness and reduced overall calorie intake. Photo by rawpixel.com on Pexels.com
- Cottage cheese is usually low in fat and carbs, yet high in protein. Its high protein content can help you feel full, even while consuming relatively few calories. One study found that the filling effect of cottage cheese was similar to the filling effect of eggs.
- Legumes, such as beans, peas, lentils and peanuts, have an impressive nutritional profile. They are loaded with fiber and plant-based protein, yet have a relatively low energy density (a food that is low in calories for its weight). This makes them very filling. One article reviewed 9 randomized trials that studied post-meal fullness from pulses, which are a part of the legume family. They found that participants felt 31% more full from eating pulses, compared to meals of pasta and bread. Photo by rawpixel.com on Pexels.com
- Fruits also have a low energy density and contain lots of fiber, which may slow down digestion and help you feel full longer. Apples and oranges score very high on the satiety index, at around 200. But remember, it is always better to eat the fruit instead of a juice version which is not particularly filling. Photo by Trang Doan on Pexels.com
- Quinoa is a popular seed/grain that provides all the essential amino acids and is therefore seen as a complete protein source. Quinoa is also higher in fiber than most grains. For this reason, they may increase the feeling of fullness and help you eat fewer calories overall.
- Nuts, such as almonds and walnuts, are energy-dense, nutrient-rich snack options. They are high in healthy fats and protein, and studies show that they are very filling. But it depends on how long they are chewed. One study found that chewing almonds 40 times led to a greater reduction in hunger and an increased feeling of fullness, compared to chewing 10 or 25 times. Photo by Marta Branco on Pexels.com
- Coconut oil contains a unique combination of fatty acids, which are about 90% saturated. It consists almost entirely of medium-chain triglycerides. These fatty acids enter the liver from the digestive tract, where they may be turned into ketone bodies. According to some studies, ketone bodies can have an appetite-reducing effect. One study reported that people who ate breakfasts supplemented with medium-chain triglycerides ate significantly fewer calories at lunch. Another study looked at the effects of medium- and long-chain triglycerides. It found that those who ate the most medium-chain triglycerides consumed, on average, 256 fewer calories per day. Photo by Dana Tentis on Pexels.com
- Popcorn is a whole grain food that is very high in fiber. One medium-sized bag (112 grams) may contain around 16 grams of fiber. Studies have found that popcorn is more filling than other popular snacks, like potato chips or chocolate. Several factors may contribute to its filling effects, including the high fiber content and low energy density. But this only applies to the popcorn you prepare yourself in a pot or air-popper machine. Adding a lot of butter to the popcorn negates all its value. Photo by Keegan Evans on Pexels.com
- The bitterness of dark chocolate is thought to help decrease appetite and diminish cravings for sweets. Researchers also believe the stearic acid in dark chocolate can help slow digestion, further increasing feelings of fullness. Interestingly, the simple act of smelling this treat might produce the same effect. One study observed that simply smelling 85% dark chocolate decreased both appetite and hunger hormones just as much as actually eating it! Photo by Snapwire on Pexels.com
- Ginger has been linked to many health benefits. These include reductions in nausea, muscle pain, inflammation and blood sugar levels. Interestingly, recent research adds another benefit to the list: hunger reduction. One study found that consuming 2 grams of ginger powder diluted in hot water at breakfast reduced the hunger participants felt after the meal. Photo by Pixabay on Pexels.com
- Ginger may not be the only hunger-reducing spice. A recent review examined the effects of capsaicin, found in hot peppers, and capsiate, found in sweet peppers. It found these compounds may help decrease hunger and increase feelings of fullness. What's more, the ability of these compounds to generate heat may also increase the number of calories burned after a meal. Photo by Nick Collins on Pexels.com
- Spinach is a source of thylakoids, the chlorophyll-bearing parts of green leaves. But aside from their role in photosynthesis, research suggests that thylakoids may be helpful in reducing the amount of food we eat. One study found that when individuals consumed a high-fat meal with the addition of thylakoids, their levels of the satiny hormone CCK increased along with levels of leptin, the hormone that signals you to "stop" eating. They also experienced a decrease in levels of ghrelin, the hormone that stimulates appetite. Another study found similar results when thylakoids were added to carbohydrate-rich meals. They appeared to suppress the urge for sweets and snacking. The amount of thylakoids used in the study corresponds to 100 grams of spinach, or about three cups of raw spinach. For a more concentrated source of spinach, include the leafy green as smoothie ingredient, or puree it to make a blended spinach soup.
- Flaxseed is rich in two natural appetite suppressants: omega-3 fats and fiber. One tablespoon of whole flaxseed has 3 grams of fiber and about 4 grams of healthful fat; one tablespoon of ground flaxseed has 2 grams of fiber and about 4 grams of beneficial fat. Its fiber can keep us satisfied and full without contributing any calories. One study found that when individuals consumed flaxseed fiber as part of a drink or as a tablet, it significantly suppressed appetite and reduced calorie intake during lunch. Additionally, the fat in flaxseed can help slow the rise in blood sugar when flax is consumed with carbohydrate-rich foods. Unlike the hunger and irritability that can follow rapid blood sugar spikes and crashes, steady blood sugar levels can have beneficial effects on appetite. For a fast way to include flax in your diet, try adding a tablespoon of ground flaxseed to your morning cereal or smoothie, or sprinkle it on top of yogurt. You can also use ground flaxseed to replace some of the flour in waffle or pancake mixes.
- Barley, though rich in carbohydrates, is another natural appetite suppressant, as the grain contains a unique combination of dietary fibers that make it extra filling. In one study, individuals ate bread made out of barley kernels for three days at breakfast, lunch and dinner. Researchers found that the participants experienced improved appetite control and a boost in metabolism for up to 14 hours after their last meal, along with a decrease in blood sugar and insulin. Photo by icon0.com on Pexels.com
- Avocados are an excellent source of heart-healthy fats. They are also rich in a fat known as oleic acid, which offers an added benefit in terms of the fruit's effects on appetite. One recent study found that when individuals consumed high-oleic-acid vegetable oils with their meals, their levels of OEA increased, and this ultimately decreased hunger and reduced calorie intake at the next meal. Freshly formed OEA travels to the nerve fibers that lie beneath the gut lining and tells them to send a satiety signal to the brain. Photo by Anne on Pexels.com
- Research shows that coffee increases the release of peptide YY (PYY). This hormone is produced in the gut in response to eating and promotes a feeling of fullness. Scientists believe that PYY levels play an important role in determining how much you're likely to eat. Decaffeinated coffee may produce the highest reduction in hunger, with effects that last up to three hours after consumption. Since caffeine can affect medical issues such as high blood pressure, heart rate, and indigestion, as well as cause withdrawal when a tolerance occurs, staying with the decaffeinated version may a better option. Photo by Pixabay on Pexels.com
Filling foods possess certain qualities. They tend to be high in fiber or protein, and have a low energy density. Additionally, these foods tend to be whole, single-ingredient foods – not processed junk foods. Focusing on whole foods that fill you up, with fewer calories may help you lose weight and stay healthier in the long run. Let me know how they work for you.
–Sources:
-ncbi.nlm.nih.gov
-academic.oup.com/advances/article
-healthline.com/nutrition/18-ways-reduce-hunger-appetite#section10
-ncbi.nlm.nih.gov/pubmed