Sometimes we follow a strict diet, but when hunger takes over, we can opt for unhealthy foods. Surely you've been in a situation like this, having to eat something that is not part of your diet or that is ultra-processed or low in nutrition, due to the lack of options at the moment. However, a nutritionist indicated some foods capable of satisfying hunger and providing nutrition, check out:
What foods cause satiety?
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Mariana Carvalho, a nutritionist, geriatrician and clinic, separated a list of healthy foods for any time. According to the specialist: “Foods rich in proteins, fibers and fats provide a feeling of satiety greater than foods rich in carbohydrates. This is because they are digested slowly, which favors absorption from the intestine.”
She adds: “With foods rich in carbohydrates, the opposite happens, especially refined foods, which are low in fiber, have a high glycemic index and cause accelerated digestion”. The doctor points out that, for people concerned about weight, a balanced diet is key to a healthy intestine, capable of producing hormones that induce well-being and satiety.
How to be satisfied?
About satiety, the doctor explains that it is important to avoid insulin spikes, which are caused after a high intake of foods rich in glucose. This also applies to those who go long periods without eating, so the rule of having meals every 3 hours is quite valid.
Foods to Kill Hunger:
The doctor listed some good foods to induce satiety while being healthy.
- Avocado: a fruit rich in vitamins, minerals and good fats. But satiety is caused by the high levels of fiber in its composition.
- Dried coconut: rich in fibers, has good fats and also antioxidant substances, important for health.
- Green leaves: in addition to being rich in fiber, these leaves are rich in iron and antioxidants, being healthy and inducing satiety.
- Eggs: quite rich in vitamins and a great source of protein.
- Lean protein (low fat): chicken breast, lean steaks, low-fat yogurt.
- Strawberry: delicious fruit, rich in fiber, vitamins and antioxidant substances.
- Cereals: some examples are oats, lentils, linseed, chia, which are rich in fiber and protein.
