We can't always eat frequently, but our body constantly needs energy. Therefore, it is important to know which are the foods to increase satiety. This strategy is also valid for those who want to lose a few pounds, as it reduces the desire to eat. Check out the article we prepared for you to better understand the subject.
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Satiety – How to increase
There are very important food components to increase satiety, they are: Fibers, proteins and fats. Fiber is not absorbed by our body, instead it is fermented by bacteria in the gut and slows down the speed at which food passes from the stomach into the intestine.
The mechanism related to proteins is because these nutrients are the ones that require the most energy expenditure to be broken down by the body and absorbed. This process takes time, so it also increases the time of satiety. Fats, in turn, are the most caloric foods in the diet. Usually fatty foods are more “heavy”, isn't it? For this reason, they also take time to be fully absorbed and reduce the speed at which hunger returns.
Foods to increase satiety
Now that you understand what the mechanisms related to satiety are, see which foods to include in your eating routine to stay satiated longer.
Oat
Oatmeal is rich in fiber, so it increases satiety. This food is an excellent option to make combinations in snacks. For example, you can consume oatmeal with yogurt, smoothies, pancakes or on top of fruit.
Avocado
Avocado increases satiety for two reasons, first because it is a source of good fats and second because it has a high amount of fiber. You should preferably consume this food in natura, but you can also make smoothies, guacamole or other preparations.
oilseeds
Oilseeds are sources of selenium, good fats and fibers. As they are small and very caloric, they should be consumed in moderation. The most famous and easy to find options are: Cashew nuts, Brazil nuts, peanuts and almonds.
Egg
The egg was considered a villain for a long time, when there was a myth that the cholesterol contained in it was bad for health, but today this has already fallen to the ground. The egg is a source of fats and proteins, so it's great for increasing satiety, in addition to being a super versatile food.
Milk
Milk is a source of protein and fat, except in the skimmed version, where the fat is removed. You can use it in powder, on top of fruit, or liquid, in vitamins and similar preparations such as smoothies.