6 Top Appetite Suppressing Foods
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6 Top Appetite Suppressing Foods
Internationally-recognized nutritionist Dr. Lisa Young, who is also a international speaker, adjunct professor of nutrition at NYU, and author of ‘The Portion Teller Plan” recently just listed her top foods for reducing hunger. The article was posted on the Huffington Post, but the foods she listed as the Top Appetite Suppressing Foods:
1.) Oatmeal- Oatmeal can help keep you from packing on pounds, according to a new study from the Journal of the American College of Nutrition. Researchers gave one group of study subjects oatmeal for breakfast, while a second group was served a ready-to-eat oat-based breakfast cereal. Both breakfasts clocked in at 363 total calories. When asked to rate their appetite at regular intervals after finishing, the oatmeal eaters described themselves as significantly less hungry and more satisfied than the cereal eaters—even up to four hours following their meal. Researchers think it has to do with the fact that oatmeal is thicker and delivers more filling fiber than other cereals.
2.) Greek yogurt-
Greek Yogurt contains higher protein than regular protein, which requires more energy to burn than carbs or fats and thus keeps you fuller longer. In a study printed in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on 24- to 28-year-old women and found Greek yogurt, with the highest protein content have the greatest effect on reducing appetite.
3.) Avocado
The avocado study, which was conducted by researchers at the Loma Linda University and funded by HAB, was published in Nutrition Journal. The researchers found that study participants who added half of a fresh avocado to their lunch reported a significantly decreased desire to eat by 40% over a three-hour period, and by 28% over a five-hour period after the meal, compared to their desire to eat after a standard lunch without avocado. In addition, they reported increased feelings of hunger satisfaction by 26% over the three hours following the meal.
4.) Lentils
Beans, peas, lentils, and chickpeas are a triple threat against hunger because they contain a lot of fiber; are excellent sources of slow-to-digest protein; and have a low glycemic index to keep blood sugar and carbohydrate cravings in check. A recent meta-analysis published in the journal Obesity indicates that people who ate about one cup (5.5 ounces) of legumes felt 31 percent fuller than those who didn’t eat these fiber-filled foods. Another study, published recently in the Journal of Human Nutrition and Dietetics, reports that overweight people who ate a bean-rich diet lost nearly 10 pounds in 16 weeks while simultaneously improving their blood cholesterol levels.
5.) Almonds
New research has found that those who snack on almonds in the morning are less likely to overeat at later meals. In a small study, published in the European Journal of Nutrition, UK researchers tracked the calorie intakes of 32 healthy women and found that those who ate 42g ( 1.5 oz) of almonds as a snack took in significantly fewer calories at lunch and dinner. As well as monitoring the energy intake over the course of the day, the study also evaluated the participants on their subjective appetite ratings using a visual analogue scale. By asking questions about their feelings of hunger, sensation of being full and desire to eat, the researchers were able to assess the satiation effect of almonds. Satiation is described as the inter meal inhibition of hunger from consuming food, with foods that are low in energy density and high in protein and fibre having significant satiation effects. The participants consumed breakfasts of similar calorific content, a mid-morning snack of either 0.0 g, 28.0 g or 42.0 g of almonds and then subsequent meals after were a free choice. The results of the appetite ratings showed that after the mid-morning snack of almonds the subjects had a lower level of hunger and felt fuller for longer. What is more, the higher intake of almonds did not cause an overall increase in energy consumption during the course of the day, since subsequent meals after the mid-morning snack being lower in their calorific content.
6.) Quinoa
Researchers suggest that adding quinoa or buckwheat to gluten-free products significantly increases their polyphenol content, as compared to typical gluten-free products made with rice, corn, and potato flour. Products made with quinoa or buckwheat contained more antioxidants compared with both wheat products and the control gluten-free products. Anne Lee and colleagues at Columbia University’s Celiac Disease Center found that the nutritional profile of gluten-free diets was improved by adding oats or quinoa to meals and snacks. Most notable increases were protein (20.6g vs 11g) iron (18.4mg vs 1.4mg, calcium (182mg vs 0mg) and fiber (12.7g vs 5g) (Journal of Human Nutrition and Dietetics, August 2009; 22(4):359-63. Epub 2009 Jun 10.) A University of Milan study compared buckwheat, oats, and, quinoa to see if any of them showed promise in helping with appetite control. In three experiments – one for each grain – subjects’ satisfaction and subsequent calorie consumption were compared, after eating the study grain and after eating wheat or rice. All three study grains had a higher Satiating Efficiency Index (SEI) than wheat or rice; white bread was in fact lowest in appetite satisfaction. Unfortunately, even after feeling fuller from eating the study grains, the subjects did not cut their calories at the next meal! (British Journal of Nutrition, November 2005; 94 (5):850-8.)
