Satiety Index
10 Foods That Satisfy Hunger
Longer While Dieting
Written by Sky Taylor, Diet Bites
Foods that can assist in a big way while dieting.
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Have you ever noticed that sometimeswhen you eat, certain foods tend to keep you full longer?
That's a good example of the definition of 'Satiety'.
Sometimes, reaching Weight Loss Success can be as simple as incorporating 'filling foods' into your diet plan. But which foods work best?
Here are ten foods (actually, a few more than ten!) that are tops when it comes to Satiety Power.
They are listed in no particular order, based on their power. All are super foods - containing minimal caloric content.
They all have common threads - holding significant protein and dietary fiber content, both of which can assist in satisfying hunger longer. All are naturally low in dietary fat content.
1. Boiled Potatoes: One potato that is about two inches in diameter contains about 120 calories, 2.54 protein grams and 2.4 dietary fiber grams. You'll also get a burst of Vitamin C at close to 20 mg.
Meal Plate Suggestion:Serve with fresh green beans which have been either picked from the garden and boiled on the stove top or that have been purchased from the vegetable section at your market in loose form.
If you can't find fresh green beans, then opt for the frozen varieties - and make canned your last option. Canned tastes so much different than fresh cooked green beans.
Also add a wedge of cornbread to your meal that has been prepared with stone-ground cornmeal. Opt for reduced fat margarine. Also add a cup of reduced fat milk.
2. Baked Beans, Lentils: Baked beans contains about 200 calories per 1/2 cup serving along with 7 protein grams, and 7 grams of dietary fiber. They also hold a bit of fat at 6.5 grams which can also assist in quelling the appetite longer.
Meal Plate Suggestion: Purchase the lowest fat frank available at the market; look for the 50 calories or less per frank varieties. Slice the frank into circles and either cook in a pan on the stove top or in your toaster oven until crisp. Add a serving of the baked beans to the cooked franks. Also add 1/2 cup of low fat cottage cheese and an assortment of raw vegetables.
3. Apples, grapes, bananas: One large apple with the peeling contains 116 calories and 5.4 dietary fiber grams. The fiber in the apple, grapes and bananas is the key to sustaining hunger longer. None of these fruits are rich food sources for protein.
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Serving Suggestion: Enjoy for snack times and dessert times.
4. Popcorn - meter any fat that you add: For hot-air popped corn, the caloric content for one cup is a tiny 31 calories and the dietary fiber grams are at 1.2 with protein grams at 1.04. Therefore, when four cups are enjoyed the grams shoot to over four for both protein and fiber.
Weight Loss Tip: Enjoy at snack time and you'll be eating a whole grain selection. Also, sprinkle on top of salad or soups.
5. Whole Grain Wheat Pasta: This is a much different product that the plain enriched pasta.
Look for the whole grain. One cup will offer about 200 calories, 8 protein grams and over 4 dietary fiber grams.
Meal Plate Suggestion: Serve with your favorite low calorie marinara sauce. Add your favorite sauteed vegetables to the marinara. The following work exceptionally well: mushrooms, bell peppers, onion, zucchini, capers and black olives. You won't need to saute the olives or capers. You can also sprinkle your pasta with Parmesan cheese if you wish.
6. Eggs: One extra large contains 80 calories and seven protein grams - which is the hunger fighting power; there is no dietary fiber in eggs.
Meal Plate Suggestion: Eggs aren't just for breakfast; scramble some for lunch or dinner, add a slice of whole grain toast, a serving of lean ham and a cup of skim milk.
7. Cheese: One ounce of Cheddar contains 113 calories, almost 7 protein grams, and about 9 grams of total fat. The protein and fat provide the satiety power for this food. Cheese rarely contains dietary fiber which is one reason why it's notorious for plugging up the gut.
Healthy Snack Suggestion: Serve with grapes, apple slices and banana slices along with whole grain crackers for snack time.
8. Oatmeal, Cream of Wheat, Porridge: One cup of Cream of Wheat (1 Minute Cook Time) contains 137 calories, over 4 protein grams, and one gram of dietary fiber.
Healthy Weight Loss Tip: Enjoy any time of the day - snack or meal time to fight hunger. Rather than one cup for snack time, enjoy 1/2 cup with a bit of reduced fat milk.
9. Bran Cereals: Loaded of course with dietary fiber content which is the satiety power factor.
Most are low in caloric values at about 50 to 100 calories per serving.
Fiber content will vary per brand but most average more than 5 grams of dietary fiber per serving and about 3 protein grams.
Weight Loss Tip: Yet again - this super food isn't just for breakfast.
10. Kellogg's Honey Smacks tend to be extremely filling. Yes, they are coated with sugar, but still hold some nutritional powers. In addition, calories are minimal for a high satiety impact.
A 3/4 cup serving contains 104 calories, almost 2 protein grams and 1 gram of fiber. And they transport well and make terrific energizing snacks for refueling hikers with necessary energy needs.
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