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7 Foods that help curb your appetite


How to curb your appetite and feel full for longer

Not feeling full after meals can result in overeating but, according to an expert, eating certain foods may help curb the appetite and keep one feeling fuller for longer!

Foods that keep you feeling full for longer

In the October issue of Food Technology magazine, contributing editor Linda Milo Ohr writes about studies that show eating certain nutrients and foods may help curb appetite and keep one feeling fuller longer. These include:

1. Protein

Adding one type of protein to breakfast every day could contribute to improved satiety and diet quality.

Another study showed that daily consumption of a high-protein afternoon snack containing soya led to improved appetite control, satiety, and reduced unhealthy evening snacking in adolescents. Whey, soya, pea, and egg protein all contribute to a feeling of fullness.

2. Whole grains and fibre

Substituting whole grain bread for refined wheat bread is linked to lower hunger, higher levels of fullness, and less desire to eat. Oats increased appetite-control hormones up to four hours after a meal, whereas rice-based foods did not.

3. Eggs

Eggs are one of the densest proteins in the non-meat category. It has been shown that eating one egg with breakfast will help to reduce hunger between meals.

4. Almonds

The healthy fats and fibre in almonds decrease hunger and improve dietary vitamin E intake. People in the study ate 42,5 grams of almonds every day, which helped satiate their hunger without increasing body weight.

5. Pulses

Part of the legume family, pulses include dried peas, edible beans, lentils, and chickpeas. They are very high in protein and low in fat, and are proven to contribute to a feeling of fullness after being consumed.

6. Saffron extract

This type of extract is shown to have a beneficial effect on appetite, mood, and behaviours relating to snacking, which helps reduce overeating linked to habit or stress.

7. Korean pine nut oil

This kind of nut has high levels of healthy, all-natural fats, which are shown to release the satiety hormone, cholecystokinin.

Recommended reading: Why your dinner plate should look like this

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