Feeling Full: The top 10 satiating food

Lindsay POUI-DI

04 Apr 2015

updated the 6 October 2015 à 23:15

1/10
Turkey breast
“Studies showed that, for an equal calorie intake, we feel satisfied for a long time after a meal rich in protein; more satisfied than after eating carbohydrates or lipids”, specifies Dr Frédéric Saldmann, nutritionist. Among meats, turkey (the white meat without the skin) sends a stronger satisfying message. Containing 20% protein and only 4% lipids, it is one of the meats (alongside guinea fowl) that has the most protein and the least fat.
2/10
An apple or a pear
“Respectively, they contain 60% and 55% more pectin than other fruits. Once consumed, their fibres expand and create the feeling of being full”, explains Dr Jean-Michel Cohen, nutritionist. These fruits should be added to our intake of 5 daily portions of fruit and vegetables.
3/10
The konjac
This Asian root became ultra trendy thanks to its important fibre content. Almost without calorie, it appears in the form of pearls or spaghetti that can replace rice or pasta. Nevertheless, it is necessary to season it well, as the konjac is extremely insipid.
4/10
Yoghurts rich in protein
Certain yogurts, such as Danio of Danone or Yopa of Yoplait, provide a greater quantity of important proteins than normal yoghurts. Our advice: consume no more than two small packs per day.
5/10
Two hard boiled eggs
A very effective classic. We can also remove the yoke and opt for an egg white omelette or scrambled egg white (with a little amount of milk), which contain only 44 calories per 100g and zero cholesterol. “The egg white is the champion of appetite suppressants”, asserts Dr Frédéric Saldmann, “but it is also necessary to think of reducing the salt that seasons the egg and stimulates the appetite.”
6/10
Mushroom soup
While we favour homemade soup with small pieces, a carton will do from time to time. Liquids go quickly into the bowel. The pieces increase the digestion required, with two effects: absorption of the liquid is slowed down and the digestive work increases, which creates an energy expense. “Within vegetable soups, mushrooms are rich in fibre and contain plant sterols that fight against bad cholesterol”, underlines Dr Jean-Michel Cohen.
7/10
Agar agar
This powder extracted from red seaweed possesses numerous virtues. Not only does it promote satiety by expanding in the stomach, but also reduces bad cholesterol and facilitates digestion. It also eliminates part of the fat and sugar in our food intake (captured and eliminated via the intestinal transit). The powder is in the form of small bags or jars available in pharmacies or in organic food shops.
8/10
Almonds
According to a recent study, eating a handful of almonds each day in the middle of the morning would help regulate our appetite and stabilise, or reduce, our daily calorie intake. These oleaginous plants provide lipids, fibre and vegetable proteins, an ideal combination both for nutrition and satiety.
9/10
Chocolate containing 100% cocoa
Dr Frédéric Saldmann suggests swallowing as soon as we have a compulsion: “the intense taste is not necessarily pleasant, to consider as a natural remedy”. We find this product only at chocolate makers. A Dutch study found that 30 g of chocolate caused the collapse of the appetite hormone; ghrelin.
10/10
Buckwheat
This seed with a hazelnut flavour is a real concentration of nutrients (zinc, iron, phosphor, antioxidants, and vitamins in the B group) and soluble fibres that quickly makes us feel full. Thanks to its low glycemic index, it also eliminates cravings.

Avoid unwanted cravings that put on the unnecessary pounds. Here’s how you can subtly play on proteins, fibres and even fats to feel full for several hours.

WHY BET ON SATIATING FOOD?

Firstly, it is about natural products (rather than food substitutes) that fit perfectly into our daily food supply. Besides, their particular nutritional composition stimulates various neurotransmitters and sends the brain a message of satiety that lasts several hours. This is a good way to watch our weight without becoming hungry, and to avoid cravings and temptations that add to the calories consumed every day. However, be careful, as almost all satiating foods contain calories and if you consume too much, you may gain weight. Thus, it is necessary to integrate them into our menus intelligently. The good news is that you don’t have to consume a lot of it to see the effects.

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Feeling Full: The top 10 satiating food

WHY BET ON SATIATING FOOD?

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