Have you ever consumed a couple of consecutive big meals to feel hungry 40 minutes later? Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index. The Satiety Index evaluates satiety by eating nutrient-dense foods that make you feel satisfied compared to white bread as the standard.
In this article, we’ll explain the importance of high-satiety foods, and we’ll also give you a list of our 4 best picks in that category!
So, Why Is Satiety Important?
The tastiest foods happen to be more processed and the least satiating. Processed products satisfy your taste cravings but hardly ever help you meet your nutritional needs. When you’re not meeting your dietary needs, your body keeps asking for more food by sending hunger signals. Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs, and your body has the resources to work with for the goal of sustaining healthy function.
What Brings Satiety?
Every sensation or bodily signal in the body is closely related to the balance of certain hormones. Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones. The macronutrients you get from food that are most effective are protein & fat. For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.
The 4 Most Satiating Foods
Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!
As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body. Beef and other red meats happen to be abundant in both nutrients, so including them in your nutrition plan is a good bet! If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak! It works.
Cashews, almonds, walnuts, and other nuts are so dense in energy that just 100g of them can keep you full for hours on end. Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will not only keep you full but also provide your body with the nutrients it needs.
If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eat eggs! Eggs are suitable as a standalone meal or can be added to a bigger meal to make it complete! Furthermore, they can be enjoyed in a variety of forms, such as an omelet, scrambled, or even over some rice in Japanese style!
Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…That’s right! Potatoes are, in fact, the most satisfying food a human can eat!
One of the most important aspects of your nutrition plan is to make it satiating! You are not using the right nutrition plan if you constantly feel hungry. Make sure to include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!
Get a beef steak, some mashed potato, vegetables, and you will be full for at least 3 hours. Remember that a hungry mind won’t be able to focus on other important tasks you have.
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The statements made regarding these products have not been evaluated by the Food and Drug Administration. These products are not meant to diagnose, treat or cure any disease or medical condition. Please consult your health care professional before using any product.