Feeling satisfied over the food you eat isn’t just about the calories; it’s also about how your brain perceives fullness. Certain foods are effective in making you feel fuller. Understanding how these foods work will help you make wise choices about the food that you put on your plate. Here are 10 foods that will trick your brain into feeling full and help you avoid overeating.
10. Oatmeal
They say breakfast is the most important meal of the day, and we see why Oatmeal is one of the popular choices. Aside from being fairly low in calories, they are an excellent source of fiber called beta-glucan. With that, and their ability to soak up water, they trick the mind into feeling full. You can also avoid unnecessary snacking as they delay stomach emptying.
9. Soups
Soups proved that not all liquid foods can be less filling than solid ones. In one study, volunteers were made to consume a solid meal, a chunky soup, and a smooth soup to determine which food brings fullness to the stomach. Results show that the smooth soups had the greatest impact and the slowest rate of stomach emptying.
8. Popcorn
Did you know one cup of Popcorn is over one gram of fiber? Due to its high fiber content and low energy density, it can easily make you feel full. If you’re on a calorie watch, note that only a pot or an air-popper machine makes Popcorn a low-calorie option. Adding fat means that you’re increasing its calorie content.
7. Legumes
Belonging to the Legume family are beans, peanuts, lentils, and peas. Add them to your diet as they’re loaded with fiber, plant-based protein, and low energy density. These properties make them very filling for the stomach. If you’re looking for a snack or meal add-on to trick your brain into feeling full, then Legumes are the perfect food!
6. Quinoa
Ever wondered how a seed like Quinoa can help you feel full? Well, it all lies in its belonging to the grains group, making Quinoa a good source of protein. It provides the essential amino acids and is higher in fiber compared to other grains. You can add Quinoa to any meal.
5. Fish
Great news, eating fish alone can make you feel full! That’s because of the loaded high-quality protein packed in them. Opt for fatty fish like salmon, which is rich in omega-3 fatty acids. These properties are the essential fats you will need from any food to make it filling enough.
4. Nuts
Another popular snack choice that you can keep on your work table is Nuts. Specifically, almonds and walnuts are energy-dense options and healthier than junk food snackables. Like fish, they’re also packed with enough healthy fats and protein to make you feel fuller. Note that you must chew them properly to get their effects.
3. Eggs
One of the most versatile foods on our list is Eggs. Imagine all the food you can make, something enough to fill you up. Most of its nutrients are found in the yolk part, like antioxidants lutein and xeaxanthin for eye health. They’re also a great source of protein, as one large egg alone consists of 6 grams of protein, including all nine essential amino acids. Combining all of these will help you eat less during the day.
2. Vegetables
When you want to trick your brain into feeling full, there’s no better way than to go through the healthy route. Vegetables are loaded with beneficial vitamins, minerals, and plant compounds. They’re a healthy, low-calorie food with fiber and water that fill you up. Your veggies will keep you full for longer hours.
1. Boiled Potatoes
Nope, fries aren’t included! Opt for potatoes instead as they’re high in water and carbohydrates. Cooked and unpeeled ones are also a good source of vitamins and minerals, which include vitamin C and potassium. Compared with foods that are high in carbohydrates, potatoes are very filling.