Whether you’re trying to eat fewer snacks between meals, or just looking for healthier ways to spice up your daily diet, there are foods that can help you stay full longer.
These foods are full of nutrients such as fiber and protein, which nourish the body and fight hunger in a healthy way. Below we present to your attention the best foods that suppress appetite in a natural way.
Almonds
Just a handful of almonds has many health benefits. Almonds are a rich source of antioxidants, vitamin E and magnesium. In addition to controlling blood sugar, promoting intestinal health and reducing heart disease, they are also a natural appetite suppressant that has been proven to increase the feeling of fullness. A study published in the journal Nutrients found that eating almonds as a snack reduced participants’ feelings of hunger and cravings for high-fat foods.
Apples
Apples of all varieties act as a natural appetite suppressant for several reasons. First, apples are full of soluble fiber and pectin, which will help you feel full. One large unpeeled apple contains more than 5 grams of fiber. In addition, apples regulate blood sugar and increase energy levels. Apples also take a long time to chew, which gives the body more time to realize that it is no longer hungry.
Avocado
Packed with fiber and heart-healthy monounsaturated fats, avocados are an excellent source of nutrients. These exotic fruits lower cholesterol, help maintain stable blood sugar levels, support digestion and improve bone health. And yes, if consumed in moderation, they can suppress appetite in a natural way.
A study published in Nutrients compared the fullness of the participants who ate a meal consisting mainly of carbohydrates with a meal containing half or whole avocado and found that those who ate avocados reported feeling fuller.
The study also looked at hormones associated with the feeling of satiety in the participants’ blood after each meal, and found that these hormones were elevated after eating half or whole avocado.
Sweet Potatoes
Sweet potatoes are vegetables, rich in vitamin A and vitamin C, water and satiating fiber. A 130-gram sweet potato contains almost 4 grams of fiber. According to experts, sweet potatoes contain a special type of starch that resists digestive enzymes, so it stays in the stomach longer, thus keeping you full longer. Something that helps to suppress appetite.
Eggs
A nutrition research study has shown that eating one or two eggs for breakfast can help you feel fuller than eating a bagel with the same amount of calories. In the same study, those who ate eggs consumed fewer calories over the course of a day than those who ate bagels. The cause; eggs are full of highly digestible protein . One large Eggs contains about 12 grams of protein, which naturally reduces appetite.
Dark Chocolate
Yes, chocolate is a natural appetite suppressant. Try a piece or two of Dark Chocolate with at least 70% cocoa the next time you crave for something sweet. A study in Nutrition & Diabetes compared the appetite-suppressing effects of eating Dark Chocolate and milk chocolate.
Scientists have found that a little Dark Chocolate reduces cravings, as the bitter taste signals the body to reduce appetite . In addition, the stearic acid in Dark Chocolate slows down digestion so that you feel full longer.
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