Snacking is one of the hardest impulses to deal with. That “I need some munchies” impulse can arise for so many reasons and at any time. Reasons are emotional and physical and one of the most common is that your last meal wasn’t satisfying enough and didn’t keep you full for as long as you thought it would. There are foods that will keep you fuller for longer than others, so include them in your meals or reach for them when the munchies come a-screaming (you need less of them than other snack choices).
Almonds are one of the best foods that keep you full. They are full of vitamin E, magnesium and monounsaturated fats, which have all been proven to increase the body’s sense of fullness and well being. Compared to derivatives such as almond flour, almond butter and almond oil, it has been discovered that whole almonds are head and shoulders above in terms of making you feel fuller for longer.
Chickpeas are also known as garbanzo beans, but no matter what you call them, the one thing everybody can agree on is that they definitely keep you feeling full. Research has shown to suggest that chickpeas actually decrease your desire for processed snack foods, which are usually low in nutrients and high in calories, therefore not only keeping you fuller but making you eat healthier too.
Research into the positive effects of different types of salads has proved that a dish containing either romaine or iceberg lettuce can significantly increase feelings of fullness compared to other kinds. Some test subjects who were required to eat a leafy salad before a pasta meal tended to eat far fewer calories later on, and the volume of leafy greens helps to produce a feeling of fullness and a feeling of having eaten a substantial meal.
A Brazilian study was conducted on a group of obese women, and it was discovered that natural peanut butter added to their breakfast meals worked to regulate the body’s glucose levels and increased the production of hormones that are related to feelings of satiety. It is important that the peanut butter is natural, as it isn’t packed with sugar and provides fat to fuel the body in a healthy way.
For a bunch of specific reasons, it has been found that combining a healthy walk and a healthy helping of raisins every day helps to reduce potential hunger pangs and cause people to eat less throughout the day. This is generally believed to be because of the way that components within the raisins positively alter hormones within the body that are related to satiety. Raisins also contain an antioxidant called anthocyanins, which help support heart health.
Eggs are a food that are eaten by many people every day, and they have always been known as a food that can ‘stick to your ribs’ and make you feel fuller. Compared to breakfast meals that are more focused on carbohydrates, an egg-based breakfast or lunch will help you to eat less in terms of snacks throughout the day. They are a great option because they are both cheap to buy and packed full of vitamins B12, E and A and you can eat them in so many ways.
It feels as though tofu has attained something of a bad rep over the years, with many people dismissing it as vegetarian mush with no flavor. This simply isn’t true; tofu dishes today can be delicious, and compared to chicken will keep you feeling fuller for much longer. (Non-GMO) Soy foods have also been proven to help regulate cholesterol levels and support a healthy blood pressure.
These are foods that are easy to eat because they can be included in your meals in so many ways. Some are also great snack foods if perchance you weren’t satiated by your last meal or there’s an emotionally-triggered snack attack. Are they going on your shopping list this week?