7 Foods that keep us full longer & bull; hello healthy

Has your stomach ever rumbled so loudly that it was heard by the next table, even though you had breakfast before? Like it or not, we've all fallen victim to unreasonable cravings for appetite, which can cause you to succumb to the junk food trap too quickly - and, of course, gaining weight.

However, did you know that choosing the right and filling food can prevent you from being hungry all the time?

Foods high in fiber and protein help keep you full longer

Try one of the super filling meals below to keep your appetite under control.

1. Soybeans

Recent medical research has found that soy protein can keep us feeling full longer due to its high fiber and protein content. Consumption of soy can also prevent you from snacking on unhealthy foods in between meals, as well as preventing you from feeling hungry late at night.

Not only that, soy protein is also low in fat, low in carbohydrates, and has a low glycemic index, so it will not cause a rapid rise in blood sugar after eating. This prevents excessive insulin secretion. Stable blood sugar and insulin levels will reduce your hunger, and reduce the number of calories stored as fat in the body.

2. Apples

Each medium apple has 4.4 grams of fiber. Chew a fresh apple about half an hour before eating - the fiber and water in the apples will fill your stomach so you eat less of your lunch.

3. Avocado

Eating half an avocado at lunch helps you feel full longer until late afternoon, according to a study published in the Nutrition Journal, quoted from Health.com.

Avocados not only contain a high dose of monounsaturated fat, but are also enriched by a large portion of fiber which is good for the body. One medium avocado has 13.5 grams of filling nutrition.

Just remember, although avocados are highly nutritious, these creamy green berries also contain an insane amount of calories (about 140 calories per medium fruit) - just half a fruit each time.

4. Salmon

Salmon is a high-protein side dish that is often numbered. In fact, salmon is a good source of omega-3, as a means of losing weight by increasing glucose sensitivity, reducing insulin resistance, reducing inflammation, and accelerating the fat oxidation process.

Double the health benefits of salmon by combining this freshwater fish with side dishes such as artichokes, spinach, or broccoli, all of which give you at least 5 grams of fiber per serving.

5. Eggs

A recent study from the Biomedical Research Center in Baton Rouge, LA, found that people who ate eggs at breakfast had lower levels of ghrelin (the appetite hormone that tells the brain to eat), and higher levels of PPY (the satiating hormone). .

Eggs are the right and healthy combination of protein and fat, so they'll be more filling than other breakfast foods. And, don't worry about the cholesterol content of eggs either. Apart from egg yolks which are high in cholesterol levels, eggs are not the main suspect in increasing blood cholesterol. If you're still worried, try liquid egg whites - which also contain protein and can delay hunger.

6. Non-starchy vegetables

Vegetables that are high in fiber and rich in water content, such as cucumbers, spinach, broccoli, carrots, zucchini, celery, cabbage, kale, and Brussels sprouts are very low in calories but high in antioxidants.

Broccoli and Brussels sprouts, part of the cruciferous vegetable family, are packed full of nutrients and have anti-cancer properties. A cup of boiled broccoli has 5.1 grams of fiber, while Brussels sprouts contain 4.1 grams of fiber. Fiber adds mass to your diet, which gives you the satisfaction of chewing, plus a feeling of fullness for longer.

If you are not the type to eat raw vegetables, add these vegetables to your sandwich, soup, or omelette.

7. Clear broth soup

Numerous studies have shown that the satisfying combination of liquids and solids from warm broth soup can suppress your appetite - rich in fiber from vegetables and non-fat protein from meat broth (chicken / red meat / seafood), and warm liquids take up a lot of space in your diet. your stomach - with less calorie intake.

According to a recent study from Pennsylvania State University, women who ate a bowl of rice and warm, low-calorie chicken soup for breakfast ate 100 calories less at lunch than women who started the day with rice and a piece of grilled chicken.

Interested in trying chicken soup as a breakfast menu? It's okay, as long as you make sure you choose clear broth, not the type of heavy cream that can be a source of fat and high calories.

Practical way to get full quickly

It's difficult if you can't avoid your favorite foods that actually make you hungry quickly, or you can't help yourself and always eat large portions. However, maintaining food portions and paying attention to calorie intake is very important not only to maintain an ideal body weight, but also to reduce your risk of chronic diseases due to poor diet, such as type 2 diabetes.

One practical solution that you can do so you don't eat too much is by snacking two hours before eating. The high fiber and protein content in soy makes you full longer, so that when it's time to eat a big meal, you won't go crazy taking excess carbs such as rice, noodles, or bread, because your hunger has decreased.

Please choose snack which does not contain added sugar so it can be the right choice for diabetics who want to pay attention to eating portions while keeping blood sugar stable.