Still hungry after a meal? Why it happens and 5 nutrient-packed foods to fill you up

Q: I’m not satisfied after finishing my meal.Are there any health foods I can add to myself? diet Does it make me full?

Eating should not only satisfy your hunger and taste, but also fuel your body for the next few hours. Eating a satisfying meal can also discourage you from unwanted snacks.

If your diet is not satisfactory, it may not contain the right food. Some foods are better at maintaining a feeling of fullness than others.

In general, the more protein, fiber and water you have in your food, the longer you will be satisfied.

Eating the right type of carbohydrate is also important. Foods that contain carbohydrates with a low glycemic index (such as oats, whole wheat pasta, and bran cereals) are more satisfying because they take longer to digest.

The huge amount of food also contributes to its filling rate. Eating large amounts of food stretches the stomach wall and the vagus nerve tells the brain that you have eaten enough. The vagus nerve carries signals from the digestive system to the brain and vice versa.

By including the following health foods in your diet, you can increase your satisfaction after eating. Here are some tips on why they are met, the nutritional benefits they have, and how to add them to your diet and snacks.

Avocado

Studies show that including avocado in your diet increases your feeling of fullness. One study reported that participants who ate half of the avocado at lunch were more full and less motivated to eat in the next five hours.

Half of the avocado supplies 7g of filled fiber and also contains 73% water by weight. Avocado fat, 70% of which is a heart-healthy, unsaturated fat, can also help promote satiety.

Avocado is also an exceptional source of folic acid, a B vitamin used to make DNA and blood pressure-regulating potassium.

Add avocado to green salads, wraps and sandwiches. Enjoy avocado toast for breakfast. Throw avocado chunks with cooked shrimp, mango, fresh mint and lime juice for a refreshing summer meal.

Beans and lentils

According to a 2014 review of randomized controlled trials published in the journal Obesity, adding legumes (chickpeas, common beans, lentils, etc.) to a diet can increase postprandial satiety.

Participants who did so felt 31 percent full compared to eating a control diet containing immediately digested high glycemic carbohydrates. Both meals had the same calories.

Beans score higher when it comes to proteins and fiber that promote satiety. For example, a 3/4 cup serving of black beans provides 11g each. And, thanks to their high fiber content, legumes have a low glycemic index.

Pulse is also an excellent source of folic acid, potassium and magnesium, which are minerals that help regulate blood sugar and blood pressure.

Make a batch of lentils or bean salad and make a simple plant-based lunch during the week. Add legumes to a green salad or grain bowl, or use as a wrap spread. Try bean or lentil pasta instead of white pasta.

Brassicaceae vegetables

Put together your meals to help fill you up Low-calorie Brassicaceae vegetables (eg broccoli, cauliflower, cabbage, Brussels sprouts, kale). In addition to increasing the amount, they also add fiber and water to your diet.

This vegetable family also contains a phytochemical called glucosinolate. Once consumed, glucosinolates are converted to active compounds called isothiocyanates, which have anti-cancer, antioxidant and anti-inflammatory effects.

Raw or lightly cooked Brassicaceae vegetables increase isothiocyanates.

Serve summer coleslaw with finely chopped kale, cabbage and Brussels sprouts. Add raw broccoli and cauliflower florets to the pasta salad. Please add cauliflower “rice” instead of white rice.

nuts

Like a pulse, Nuts are an excellent source of protein and fiber, making them a satisfying snack. The act of chewing nuts and crushing them into small pieces also activates intestinal hormones that promote a feeling of fullness.

Providing nuts (30-45 g) daily as part of a healthy diet can lower high blood pressure and LDL (bad) cholesterol. Nuts, along with magnesium, calcium, potassium, B vitamins, and vitamin E, provide a healthy unsaturated fat for the heart.

soup

Due to the large amount of water, adding soup to your diet will make you full. In addition, soup-based soups are a good vehicle for vegetables, not to mention beans and lentils.

Consider starting your meal with a gazpacho bowl to increase your feeling of fullness. In addition to water, this cold summer soup also provides fiber, vitamins A and C, and potassium.

Leslie Beck, a Toronto-based private dietitian, is the director of food and nutrition at Medcan. Follow her on her Twitter @LeslieBeckRD

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