It is a great idea to try to tailor your diet to eat foods that will help you stay full longer. One of the reasons for this is that satiation leads to good portion control; it prevents you from overeating. The best way to do this is by eating foods that are high in fiber and protein because they are harder to digest. Below are 5 foods that meet this requirement.
Quinoa is a seed that is nothing except extraordinary. It’s a complete protein, gluten-free, and packed to the brim with fiber. A single cup of quinoa contains 8g of protein and 5g of fiber. And since the carbohydrates contained in quinoa are complex, they actually take a longer time to break down which will keep you full and satiated longer. Quinoa pulao or upma served warm from a casserole will keep you full for a long time.
If you’re looking to eat a small power packed dish that will keep you fuller longer, then sweet potatoes are for you. A medium sized sweet potato worth 100 calories actually has 4 grams of fiber. The fiber makes it tougher to break down; whole portions of it just pass through the digestive tract. This means its digested slower and you stay satiated longer.
Avocado actually has high protein content which makes it a special kind of fruit (actually it’s a berry). Protein makes you feel satiated and takes a lot longer to digest than simple carbohydrates. Your body also doesn’t store it, so it will process it longer.
Hummus is a fantastic dip that you can use for just about anything. It’s best used with vegetables though, especially cruciferous vegetables. They will fill you up quickly and don’t have much carbs, so you won’t put on weight. The hummus itself is mostly protein and fiber since it’s made from garbanzo beans. Like most fiber products, this makes humus hard to break down and keeps you feeling full.
Broccoli is a cruciferous vegetable (goes great with hummus) that can help lower the risk of cancer. It has a lot of fiber and protein – 1 cup of broccoli has 3 grams of protein and 2 grams of fiber.