Foods, Minerals, Vitamins and Herbs That Satisfy Hunger
What makes you feel full isn't the amount of calories you consume, it's the volume of food in your stomach. Because of this, foods that are high in water or fiber take up more stomach space and fill you up quickly. An Australian study done by Dr. Susanne Holt explored the satisfying power of different foods and measured these findings with the "Satiety Index," which gave white bread a baseline ranking of 100. Foods that were more satisfying than white bread scored higher than 100, and less-satisfying foods earned lower scores. Below are several foods, as well as nutritional supplements, that have earned recognition for their hunger-fighting properties.
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Potatoes
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Baked potatoes ranked at more than 300 on the Satiety Index, which means that ounce for ounce, a potato is three times more filling than white bread (this doesn't include french fries or potato chips). For a healthy, filling meal, drizzle a baked potato with olive oil, sprinkle on black pepper and spices, and add veggies like chopped broccoli or diced tomatoes.
Fish
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Fish ranked higher than any other meat on the Satiety Index. You can eat a greater volume of fish for the same amount of calories than beef, pork or chicken. Not only will it keep you full, but fish is full of important vitamins and omega-3 fatty acids. Try your fish grilled, marinaded, breaded, baked or on a bed of fresh greens.
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Oatmeal
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For a breakfast that sticks with you, start the day with a hearty bowl of oatmeal, the highest-ranking breakfast food on the Satiety Index. Oatmeal comes in many forms, and some take longer to cook than others. Quick oats can be cooked in the microwave in minutes; steel-cut oats have a delicious, chewy texture, but take about a half-hour to prepare. For slower-cooking oats, make a big batch ahead of time, and warm up individual servings for breakfast.
Fiber
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Fruits and veggies are full of fiber, a bulky substance that fills up your stomach and keeps your digestive system running smoothly. Oranges, apples and grapes ranked especially high on the Satiety Index. Celery is known for its fiber; greens, avocados, broccoli, and carrots are also high-fiber vegetables.
Chickweed
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Chickweed is a European herb with tiny white flowers. When made into a tea, it's useful for curbing hunger pangs. It's especially effective when taken with burdock.
Burdock
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Burdock is a type of thistle, recognizable by its woolly leaves and purple flowers. It's known for its appetite-suppressing properties. To make a tea, simmer an ounce of dried burdock root in boiling water for 10-20 minutes.
Parsley
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Parsley is a common cooking herb or garnish, but its juice is wonderful for reducing hunger pangs. You can make it with a juicer, or blend one bunch of parsley with a half-cup of water in a food processor. Strain out any remaining parsley pieces. Drink parsley juice with another juice for improved taste; parsley and carrot work well together for suppressing appetite.
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References
- Photo Credit flickr.com
