Khaberni - Foods rich in protein, fiber, and water send signals to the brain that make you feel full and satisfied when consumed, and these signals travel between the intestines and the brain via the vagus nerve, the longest and most complex nerve; it extends from the brainstem to the abdomen, inhibiting appetite and helping you feel full longer between meals.
As reported on Friday on the “Verywell Health” website, some foods are better than others at promoting a feeling of fullness. In this context, the site reviews 7 foods that can help overcome hunger and maintain a feeling of fullness for as long as possible throughout the day.
Legumes
Legumes, such as beans, peas, and lentils, are rich in nutrients that enhance the feeling of fullness, such as protein, which is the building block of muscles, and it stimulates satiety hormones and inhibits the ghrelin hormone (hunger hormone). Legumes also contain soluble fiber, which helps slow down the digestion process and stimulates the secretion of GLP-1 and PPY hormones, which regulate appetite and enhance the feeling of fullness between meals.
Legumes also contain resistant starch, which dissolves slowly and moves to the colon undigested, where it ferments into short-chain fatty acids.
Oats
Oats are rich in a type of soluble fiber called beta-glucan, which dissolves in water forming a thick, sticky gel as it passes through the digestive system. This gel slows down digestion, keeps you feeling full longer, and prevents significant fluctuations in glucose and insulin levels often causing hunger pangs again.
Vegetables
All vegetables have benefits, but non-starchy vegetables such as leafy greens, cruciferous vegetables, and cucumbers are rich in water and fiber with low calories. Leafy greens contain compounds called thylakoids, which have been proven to enhance the feeling of fullness. Consuming a large side dish or appetizer, such as a large salad or raw or cooked vegetables, before the main course is one of the simplest and most effective strategies to reduce the total amount of food consumed.
Apples
Whole fruit promotes a feeling of fullness due to its high fiber and water content, without supplying the body with a large amount of calories. For example, the size of a raw apple stimulates stretch receptors in the stomach, which send satiety signals to the brain through the vagus nerve. Pectin, a type of fiber found in apples and pears, forms a gel-like substance that slows down the emptying of the stomach and helps stabilize blood sugar levels.
Nuts
Despite their high-calorie density, nuts contain a beneficial mix of protein, healthy fats, and fiber, even in small quantities. Moreover, nuts require more chewing than many other foods, allowing the body more time to send satiety signals to the brain before reaching the stomach. Research consistently shows that regularly consuming nuts does not lead to the expected weight gain, partly due to their effect on appetite.
Popcorn
Plain popcorn is surprisingly effective in promoting a feeling of fullness, due to its large size. Air-popped popcorn provides about 100 calories in a serving ranging from three to four cups, which occupies a large space in the stomach and helps you feel fuller longer. Like nuts, popcorn also requires more chewing, a process that takes time and allows hunger and fullness signals to fully settle. Popcorn is also a whole grain and contains fiber that helps slow down digestion and stimulates mild hormonal signals for satiety.
Eggs
Protein is more satiating than fats or carbohydrates, and the body absorbs egg protein very efficiently, which stimulates the secretion of PYY and GLP-1 hormones, while inhibiting the ghrelin hormone. Studies comparing egg-based breakfasts to similar carbohydrate alternatives show that eggs make the person feel full longer and reduce calorie intake in subsequent meals.
