Updated: Jun 5, 2020
Lately do you find it hard to simply avoid reaching for the unhealthy snacks between meals? The Institute of Food Technologists share seven tips to stay fuller for longer.
1. Protein: Adding one protein to breakfast could contribute to improved satiety according to a 2013 study. Daily consumption of a high-protein afternoon snack containing soy lead to improved appetite control, satiety, and reduced unhealthy evening snacking in adolescents, a 2014 study found. Whey, soy, pea, and egg protein all qualify.
2. Whole grains and Fibre: Substituting whole grain bread with refined wheat bread is linked to lower hunger, higher levels of fullness, and less desire to eat according to a 2014 study. Oats increased appetite-control hormones up to four hours after a meal, whereas rice-based foods did not.
3. Eggs: Eggs are among the most protein-dense foods aside from meat. A 2015 study showed that eating one egg with breakfast will help to reduce hunger between meal times.
4. Almonds: The healthy fats in almonds decrease hunger according to the Almond Board of California. People who ate around 45 g of dry-roasted, lightly salted almonds daily reported less hunger without increasing body weight.
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