10 satiating foods of plant origin

The satiating foods tend to have certain characteristics that help offset hunger: they have a high percentage of protein, lots of fiber (which helps fill the stomach), a high volume and they have a low energy density (ie low calorie for your weight). These are the 10 satiating foods of plant origin that are especially satiating.

10 satiating foods of plant origin

These are the 10 satiating foods of plant origin that are especially satiating. We explain why in each case.

1. Boiled potato

The potatoes they are a good source of vitamins and minerals, such as vitamin C and potassium. They are also rich in water and carbohydrates and provide fiber and proteinwhile they hardly contain any fat.

In 1995, researchers from the University of Sydney (Australia) developed a satiety index based on the assessment of a group of participants who ate different foods and rated how full they were after 2 hours. According to this index, the Boiled potato (without added salt or fat) is the most satiating food.

It is believed that the reason why they are so satiating is in a protein they contain (called a proteinase 2 inhibitor), which can suppress your appetite.

2. Oats

The oatmeal is low in calories and one great source of fiber (specifically a soluble fiber called beta glucan).

The key to making it so satiating lies precisely in its high fiber and its ability to absorb water and swell, filling the stomach.

3. Kidney beans

The legumes They are very nutritious and provide slow-digesting carbohydrates and a high protein and fiber content. Besides, his energy density is relatively low. All this makes them very satiating foods.

According to a study published in the journal Advances in Nutrition, the legumes can help increase feelings of being full (at least in the short term) and the weightloss.

Of all the legumes, the Beans are the ones with the greatest satiating effectfollowed by lentils.

4. Tofu

He tofu is rich in protein and a good source of calcium, iron, phosphorus, manganese and B vitamins.

His satiating effect greater than that of chicken meatas could be verified in a study published in the journal appetite in which a group of people had a dish with either chicken or tofu for lunch. Those people who ate the tofu had less hungry in the hours after than those who ate chicken.

5. Spinach

Vegetables are packed with vitamins and minerals and are rich in fiber and waterwhich can make you feel full longer. In addition, they are usually foods with a high volume and low in calories.

The thylakoidsa substance present in spinach (and also other types of green leafy vegetables), slow down the digestion process and they are (along with the fiber) responsible for making them so satiating, especially if they are taken in the form of juice (because it is when the leaves are crushed when this substance is released).

6. Orange

The fruit has a low energy density and a high fiber and water contentwhich delays digestion and helps to feel full longer.

According to satiety index from the University of Sydney, the oranges are the most satiating fruitfollowed by apples.

It must be taken into account that the satiating effect of the whole fruit is much greater than when it is in juice.

7. Quinoa

The quinoa is rich in protein. In fact, it provides all the essential amino acids and is therefore considered a complete protein source. is also more rich in fiber than most grains. This increases the feeling of satiety and its consumption helps to eat fewer calories overall.

8. Mushrooms

Mushrooms are rich in fiber and have a high water content (between 80% and 90% of its weight). Besides, practically do not provide fatso you can have a large portion without gaining weight.

According to a 2017 study, mushrooms could be more satiating than meat. The researchers found that taking a breakfast rich in mushrooms makes you have less hunger and a greater feeling of satiety to eat a meat-based breakfast.

9. Almonds

All nuts, and almonds in particular, have a high protein and monounsaturated fats (healthy fats). Although they provide many caloriesare rich in nutrients and increase the feeling of satiety.

As verified in a 2013 study, including nuts in the diet does not cause weight gainFurthermore, it is recommended for cardiovascular prevention.

The way to chew them It is important. According to one study, chew almonds 40 times it has a satiating and hunger reducing effect greater than doing it only 10 or 25 times.

10. Avocado

Even though your energy density is higher than that of other fruits, due to its high content of monounsaturated fats, if taken in moderation it is satiating and not fattening.

In fact, the meals that include fresh avocado as a substitute for refined carbohydrates suppress hunger more and increase satisfaction with food, a study suggests.