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FOODS THAT KEEP YOU FULL FOR LONGER

FOODS THAT KEEP YOU FULL FOR LONGER

Living life at the speed of light? You Hussle so you can live your best life. Grab-and-go food is all very easy, but be sure you don't need to grab again too soon. That means choosing food that fills you up. And food that keeps your body healthy.

There is actually a scientific measure for ‘how filling is that food?’ It is called the Satiety Index, and has been around since 1995. It was compiled by asking testers how full they felt after eating a 240 calorie portion of various foods. The testers were students, so we’re guessing that they would tell it like it was when it came to hunger.

The most filling foods (high on the index) were found to be those with high protein and high fibre. They are also high-volume for the calories. Low index foods were those with lots of unhealthy fat and high sugar levels. It makes sense. How many times have you chowed down a chocolate bar only to be hungry an hour later?

Try these ideas for high satiety index foods:

VEGETABLES

Root veg and salad items are excellent for a filling meal. Basically you can’t eat too many vegetables, so enjoy a glorious plateful as a veg bake, a stir-fry or even raw. Bonus – root veg are inexpensive and keep well in the fridge.

BEANS, CHICKPEAS AND LENTILS

Known as legumes, these are a rich source of vegetarian protein, plus carbohydrate and fat. That’s the perfect combination for a high score on the satiety index.

EGGS

Porridge is a high-index food, but if that’s gets dull - go to work on an egg. With lots of protein and nutrition, two scrambled eggs on toast will easily keep the gauge at ‘full’ until lunchtime.

FISH

High protein levels also make fish a winner for a long lasting dinner. Go for baked or boiled rather than battered to keep fat levels down.

Lots of taste, easy to prepare and not too pricey. Filling food ticks all the boxes!

Photo by Joseph Gonzalez on Unsplash

the author

Patrick Law

Patrick is a keen touch rugby and football player and regular gym goer. He also enjoys long-distance running.

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