What you eat can have a great impact on how full you feel, as different foods affect fullness at varying levels. For example, you will need fewer calories to feel full when you eat oatmeal or mashed potatoes when compared to croissants or ice cream.
Eating foods that are highly filling can keep you full for longer periods thereby aiding to reduce the intake of food at the next meal. There is a lot of incredibly filling foods available for you, especially plant-based foods. Such foods are found to be high in fiber and certain other compounds that can induce the feeling of fullness. Including them in your plant-based diet can help to keep you fuller for a longer time thereby reducing the intake of food. This can be beneficial for preventing overeating and controlling body weight.
What Foods Are Classified As Filling?
Different foods vary based on the compounds present in them. Hence, it is important for you to know what foods are categorized as filling. The following are some of the important characteristics that are found in filling foods:
High In Protein: According to studies, protein is the most filling nutrient.
High In Fiber: As fiber is not digested quickly, it provides bulk and induces the feeling of fullness for longer periods. Also, it can increase digestion time by slowing down the emptying of the stomach.
High In Volume: Certain foods have high amounts of air or water which can satisfy your appetite.
Low In Energy Density: Foods with low energy density will be low in calories in comparison with their weight. Such foods are very filling and they usually contain a lot of fiber and water, but they will be low in fat.
Whole, processed foods, especially plant-based foods are usually more filling than foods that are highly processed.
Potatoes are very nutritious and healthy. This vegetable is a wonderful source of several vitamins, minerals, and a lot of other plant compounds. Potatoes are also high in carbs and water and they have moderate amounts of protein and fiber. They are also almost free of fat.
Compared to various other high-carb foods, this plant-based food is highly filling. Some evidence suggests that potatoes are highly satisfying because of the presence of a protein known as proteinase inhibitor 2 (PI2). This protein might be useful for suppressing appetite.
This is one of the most popular filling food that is commonly used by people. Oatmeal is an incredible source of fiber and it is very low in calories. It is particularly high in a fiber known as beta-glucan that can induce fullness.
A recent study indicates that people who ate oatmeal for their breakfast felt fuller and less hungry. They also took low calories during lunch.
The ability of oatmeal to induce fullness comes from the high fiber content in this plant-based food. It can also soak up water which can make you fuller.
Soluble fiber including beta-glucan present in oats can be beneficial for delaying the emptying of the stomach and they might aid to release certain hormones that can induce fullness.
Liquids are usually considered less filling when compared to solid foods, however, the evidence is mixed.
But soups are slightly different from them. Some studies suggest that soups can be highly filling in comparison with solid meals that contain the same ingredients.
In a study, volunteers took three types of foods including a solid meal, a smooth soup, and a chunky soup. After this, the rate at which these foods left the stomach and the feeling of fullness created by them were measured.
Among these foods, the smooth soup made people more full and it also showed the slowest stomach emptying rate. The smooth soup was followed by the chunky soup in terms of these values and the solid food got the lowest scores.
They are an excellent source of all sorts of nutrients including vitamins, minerals, and an abundance of many other beneficial plant compounds.
Vegetables are also low in calories and really high in volume which are important characteristics of filling foods.
Additionally, vegetables take more time to chew, hence, they can be satisfying. So veggies are a great addition to your highly-filling foods.
Legumes including beans, lentils, peas, etc. are incredibly nutritious and healthy. They are abundant in plant-based protein and fiber but has a comparatively low energy density. These characteristics of legumes make it one of the highly filling foods.
Fruits have excellent amounts of fiber and low energy density. The higher fiber content in them can help to slow down digestion thereby making you feel fuller for longer periods.
Apples and oranges are among the highly satisfying fruits that you should add to your diet. But it is better to eat whole fruits than their juices, which are not particularly filling.
If you want to add highly filling foods to your diet, consider the above options. They can keep you satisfied for longer periods and help to avoid overeating.