Satiety soothes our body and mind, while hunger strikes us like a monster. We want to find foods that can help us get comfortably full, meaning without feeling guilty (by eating too much sugar and fine carbs). In theory, we know that protein, fats and fat are essential nutrients to help us feel full . what is the feeling of comfortable full? we call it satiety. Fullness is transient, while on the other hand, satiety lasts.
what factors are at play to influence satiety? the time we eat, the smell, texture and looks of the foods, our moods…. all these things should be taken into account. but the biggest player is a hormones called “leptin”. Leptin is released by our fat cells; another big player, and Ghrelin, hormones that trigger and stimulate hunger.
So when facing a complex issue like what to eat , we need to choose food that can create satiety and keep our appetite in check.
With food options at our fingertips 24/7, it’s really hard to tell the difference between want and need. To achieve satiety, not only just fullness, look to these food groups for big staying power.
Fruits and vegetables
Produce is big on volume and low in calories, while veggies typically containing the least amount of calories. When you choose this food group, always go whole foods, for example, always fresh strawberry than strawberry jam, or fresh sauteed veggies than veggie juice(they might contain same nutrients but sauteed veggies give you the desired bulky feeling in your stomach).
Whole grains come in all kind of categories,oat, brown rice, quinoa, corn meal…. they are high in fiber and low GI, so they raise and lower your blood sugar slowly, they also stay in stomach longer to digest. the opposite-high GI food , such as cake or doughnut, causes hunger quickly.
Ideally white meat, eggs, fish, they boast high-quality protein with lower calories. actually, lean protein sits at the top of the list as the most satiating food.
Beans and lentils
Low GI food and high fiber, it fills your stomach, slows digestion, and positively influences your hormones. I cant think of better food than beans and lentils to meet your all-around nutrients need, apart from providing satiation.
Nuts and seeds
Nuts and seeds are truly satisfying food due to their healthy fats, protein, fiber. Also low on GI. But mind your portions, high fat content in them can pack up calories quite quick!