Top 3 Most Satiating Foods

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by Sil Pancho

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03.16.2022

When it comes to weight loss, there are a lot of things to think about. What type of exercise should you do? How many calories should you eat each day? 

What’s the best way to cut down on snacking? But one of the most important factors is actually what you eat. 

So today, we’re going to take a look at three of the most satiating foods out there. 

Stay tuned for some tips on how to incorporate them into your diet! 

Why Is Satiety Important?

Satiety is important in a weight loss diet because it prevents over-eating and helps control hunger, cravings, and sudden ‘small’ snacks.

When you feel full after eating, you are less likely to indulge in unhealthy snacks or overeat later on in the day.

This makes it easier to stick to your calorie goals and lose weight gradually over time.

To put it simply – Not thinking about food is detrimental to the success of a weight loss diet.

The Satiety Index

The satiety index is a measure of how much food satisfies hunger.

High-satiety foods are satisfying and leave you feeling full, while low-satiety foods leave you hungry shortly after eating them.

Foods with moderate satiety scores have an effect somewhere in between the two extremes.

The idea behind the satiety index is to help people identify the foods that will make them feel fuller for longer after eating.

Usually, foods abundant in protein and fat are considered the most satiating.

But for a plot twist, let’s have a look at the topmost satiating foods, starting with number 1, that is…

#1 Potatoes

Now, we just mentioned that foods high in protein and fat are the most satiating, but surprisingly, the product with the highest satiety index is… The potato! 

If you’ve had a seemingly small serving of mashed potatoes, only to feel full after eating it, you know the deal! 

One of the reasons why potatoes are so filling is that they have a protein that seems to act as an appetite suppressor. 

And besides, potatoes are thick!

 So, if you are on a weight loss diet, make sure to include this food regularly, in your main meals!

#2 Animal Products

When it comes to diets, one of the most important things to consider is how filling the food is.

Generally speaking, besides potatoes, animal products are the most satiating, while plant-based foods are generally less satiating.

This is because animal products contain more protein and fat, which are both more satiating than carbohydrates.

And so, if you are an omnivore, adding a steak to your serving of potato mash is one of the wisest decisions to keep you full and satiated for hours to come!

#3 Nuts

Speaking of dense foods, we can’t exclude nuts from the list! Nuts are one of the most satiating foods you can include in your diet.

They are high in protein and fats, and generally low in carbohydrates.

This combination makes them a great choice for anyone looking to lose weight all while feeling full.

If you want to snack on something, try some dried fruits, cashew, almonds, macadamia, and other nuts! 

 

The Verdict

So what are the three most satiating foods? Drumroll please….Potatoes, animal products, and nuts! 

While there are many other great options that can help keep you feeling fuller longer, these three seem to be at the top of the list. 

Have you tried any of them? If not, maybe it’s time to add them to your next shopping list! 

Do you have another favorite, satiating food of yours? Comment below!

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