Certain foods have been proven to keep you more full for longer, and keep you on track when you’re trying to maintain a healthy diet. For example, food that contains high amounts of water, fibre or protein will more likely keep you fuller for longer than food that contains high amounts of fat, sugar or starch.
The feeling of fullness and loss of appetite after eating is called ‘Satiety’ and food is ranked on a scale in regards to how long it will keep you full. Here is a list of five of the top ranking foods on the Satiety Scale.
Potatoes are very high in water and carbs, while still containing moderate amounts of protein and fibre which are all essential in maintaining a healthy diet. In addition, they are also a great source of vitamin C and potassium and contain almost no fat. When compared against other high carb foods, they are ranked as the most filling which is great if you’re trying to lose weight.
Oatmeal is a great breakfast choice as it provides more protein per serving than all other grains and contains a high fibre content. It also has the ability to soak up water, making it much more filling than regular breakfast cereal.
Eggs are full of nutrients such as the antioxidants lutein and zeaxanthine making them super healthy and filling. They are also a great source of protein and essential amino acids. Together, these factors rank eggs as one of the most filling foods on the Satiety Scale enabling them to keep you fuller for longer.
Nuts such as almonds and walnuts are energy dense and very high in nutrients. They are also packed with healthy fats and protein, making them one of the most filling foods. When doing your weekly meal prep, try to include nuts as one of your snacks to help you feel fuller throughout the day.
One of the best foods to keep you fuller for longer is fish as it is filled with high quality protein and omega 3 fatty acids. Fish is also one of the leanest protein sources, making it much lower in calories which is great if you are trying to lose weight.
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