Think of your meals and snacks as deposits toward your total health. Would you rather deposit a penny or a dime? They’re roughly the same size, but a dime goes much further. Food is the same way. These super satiating foods fill you up and help you feel satisfied to tame temptation and, yes, even help you slim down for the same amount of calories.
So what are the best bets for your buck? These 10 foods are the dimes of the supermarket. Pick them and you won’t even give those break room donuts a second glance.
Don’t believe everything you read about people or food. Spuds may have a bad rap, but it’s unwarranted. Potatoes actually swept the top spot in an Australian study that measured the satiating index of 38 common foods. That means, compared to all the other foods measured, calorie-for-calorie, they’re the most likely to keep you from snacking and help you feel full and satisfied.
Before you cite your busy schedule as the reason why you can’t cook up a warm breakfast, stop. There’s an easy way around that. Make some overnight oats by combining rolled oats, milk, and your flavorings of choice in a grab-and-go container. Pop it in the fridge overnight for a filling start to your day that won’t slow down your morning.
Though they’re actually not the top food for vitamin C--surprise!--these sunny fruits are still a good pick for snacking. Just make sure that you’re reaching for a whole fruit instead of the juice for blood sugar-stabilizing fiber that’s the key to feeling satisfied and staying full.
If you prefer apples to oranges, you can feel confident packing your favorite fruit as a snack In addition to filling you up, apples may also boost your calorie burn by promoting the production of brown fat, the “good” fat that acts as a calorie furnace. Though research has yet to replicate these results on people--the study was done on mice--other studies have proven the ability of brown fat to torch calories in humans. Just make sure you eat the peel; that's where you’ll find the compound credited with the slimming effects from the study.
No shock here that whole-wheat versions rank higher than white pasta, but if you’re looking for a surprising health benefit, commit to eating your pasta cold. Enjoying noodles chilled, like in this pasta salad, instead of hot boosts the resistant starch content, a nutrient that, when substituted in for 5.4% of your total daily carbohydrates can actually increase fat burn according to a Nutrition & Metabolism study.
Turns out the “meat and potato” kinds of guys might be on to something. Though the spuds take spot number one, steak follows not far behind when it comes to silencing your rumbling stomach. Pair the two and you have a meal that will banish the urge to reach for the Lay’s while you watch your favorite late night show. Just make sure you pair it all with a healthy helping of something green.
Vegetarian meals can be filling, and this stat proves it. Beans rank only slightly behind steak in the satiating index, so don’t feel like you need to shell out more money for steak if your recipe can be made with beans. In fact, a daily serving of beans (about ¾ to 1 cup) can help you feel as much as 31% fuller, according to a recent study published in Obesity.
Popable and portable, grapes are unfairly outshined by their more common fruit cousins, apple and orange. Mix things up and bring them to work with your lunch a couple days a week, or stash the whole package in the freezer. Grapes take on a sorbet-like consistency when they’re given the chill treatment. Make them a go-to guilt-free dessert to slim down without sacrificing a sweet treat at the end of the day.
So that’s the secret in PopSecret! Don’t shy away from the popcorn just because it’s a carb-rich snack, but do choose air-popped kernels over microwavable versions. Most bags that you nuke have harmful chemicals in the lining that leach into the popcorn. In addition to being rich in fiber, air-popped popcorn packs even more health-boosting polyphenols than fruit or vegetables. Try out our ideas for flavoring popcorn for the ultimate healthy and delicious snack.
Though there’s really no wrong way to enjoy them, science wants you to start eating eggs on your salad. Adding a cooked egg to raw veggies helps your body absorb fat-soluble nutrients from the veggies, ensuring that they deliver the most nutritious punch possible. Try it this weekend with our trick to the easiest poached eggs.
Note: Though this study was partially funded by Kellogg's, none of their products made the top ranking positions in the final satiating index.