Looking for some healthy natural ways to help control your appetite? Try adding these five nutritious appetite-crushing foods to your grocery list.
Avocado
Avocados are a fabulous source of healthy monounsaturated fats that are essential for good health, including healthy cardiovascular function. Fats also have a positive effect on appetite and satiety. When fats enter the stomach, they stimulate the release of a hormone called cholecystokinin, which suppresses appetite and delays stomach emptying. This is one of the reasons why consuming avocados with a meal will help you feel full for longer. Avocados contain beneficial oleic fatty acids which have been found to reduce hunger and food intake. Avocados also provide plenty of dietary fibre that further increases the satiating effect of this delicious fruit.
A study published in Nutrition Journal found that overweight adults who added half an avocado to their lunch had an increase in satisfaction and decreased desire to eat. A single 100g serving of avocado provides 15g of healthy fats, 7g of fibre and 2g of protein. Avocados also deliver a good dose of vitamin E, beta-carotene, magnesium, folate, potassium and B vitamins, which support healthy brain function, immunity and nervous system function.
Avocados are the main ingredient in guacamole, which is delicious served with homemade oven-baked tortilla chips or wholegrain crackers, or added to burrito bowls, wraps and burgers. Avocado adds extra flavour and goodness to salads, pesto and creamy salad dressings. It is the perfect toast topping served with eggs, baked beans or tomatoes, and works beautifully in creamy vegan desserts and green smoothies. Or simply grab a spoon and enjoy.
Full-Fat Yoghurt
Yoghurt makes a satisfying snack or nutritious addition to granola, salad dressings, dips and desserts. Yoghurt is loaded with calcium and protein that is vital for strong healthy bones, and probiotics that promote good gut and immune health. Evidence suggests that the high calcium and protein content of yoghurt can also influence your appetite and satiety.
A study found that healthy women who snacked on Greek yoghurt had reduced hunger, increased fullness, and delayed subsequent eating compared to women who ate lower-protein snacks or no snacks. Eating calcium-rich foods can influence your appetite by increasing an appetite-regulating hormone called incretin, which creates a sense of satiety after eating.
A single 100g serving of Greek yoghurt contains 6g of protein and 10g of fat. Choose a good-quality organic full-fat yoghurt that’s low in added sugars, with live or active bacteria on the label.
Eggs
Eggs are a rich source of good-quality protein and essential nutrients such as choline, vitamin D, B vitamins and selenium. Eating protein-rich foods with meals and as snacks has a beneficial effect on your appetite and leads to greater feelings of satisfaction after eating. Protein also keeps blood sugar levels more balanced and helps curb cravings. Studies have shown that protein makes you feel full and more satisfied compared to fats and carbohydrates.
When you eat protein, it reduces ghrelin levels, which is your hunger hormone that stimulates appetite and increases food intake and fat storage. Consuming protein-rich foods like eggs will also increase peptide YY levels, which is another appetite-regulating hormone that makes you feel full. Eggs also provide healthy fats, mostly unsaturated fats including some omega-3 fatty acids, which are concentrated in the yolk. Along with helping control your appetite, these beneficial fats are important for boosting cognition and memory. One egg contains 6.3g of protein and 10.3g fat (6.9g unsaturated fat and 3.4g saturated).
Eggs are such a versatile food and a simple way to add extra protein to meals. Eggs can be enjoyed as a healthy toast topper with avocado, in salads or sandwiches, scrambled with pesto, and added to healthy burgers, frittatas, omelettes and baked goods. Always look for organic free-range eggs that have been grown humanely without the use of hormones and antibiotics.
Oats
Oats are loaded with dietary fibre that has many health benefits including reducing cholesterol and the risk of cardiovascular disease, and promoting bowel health. Fibre also plays a role in helping you feel full and satisfied for longer after eating. Consuming oats for breakfast is a great way to increase feelings of satiety and to help prevent mid-morning snacking. The majority of the fibre found in oats is called beta-glucan, a type of soluble fibre that attracts water and forms a gel-like substance in the intestines. The gel slows down digestion and helps you feel full and satisfied. It also balances blood sugar levels and curbs cravings. Oats also provide insoluble fibre that promotes slower digestion, appetite suppression and an increased feeling of fullness.
A single 100g serving of oats contains 10.6g of dietary fibre, 6.9g of fat and 16.9g of protein. Oats deliver a variety of other important nutrients required for good health and wellbeing, including magnesium, zinc, vitamin E and phosphorus.
Choose whole, rolled or steel-cut oats over quick oats that have been processed and digest faster. Many quick oat sachets also contain high amounts of sugars and added flavours. The healthiest way to add oats to your daily diet is as a hearty morning porridge with your favourite fruit, nuts, seeds and cinnamon. Try making a healthy granola or Bircher muesli with yoghurt and fruit, or granola bars for a wholesome afternoon snack. Oat flour is also a healthy alternative to regular flour for baking.
Almonds
Enjoying almonds with meals or as a healthy snack is an excellent way to help curb your appetite. Almonds are chock-full of good-quality protein, beneficial monounsaturated fats and vitamin E, calcium, zinc and magnesium that support immune and heart health. Including protein and healthy fats with meals has been shown to increase satiety and help balance blood sugar levels. Almonds are also a great source of dietary fibre that breaks down slowly in your stomach and helps keep you full for longer.
According to a study published in the European Journal of Clinical Nutrition, participants who snacked on around 35 dry-roasted almonds daily curbed their appetite without putting on any weight. One 28g serving of almonds delivers 3g of dietary fibre and 6g of protein.
Almonds can be added to salads, stir-fries, muesli, porridge and trail mixes. Almond meal makes for a nutritious alternative to regular flour in baked goods. Almond butter is a healthy toast topping and addition to smoothies, vegan desserts and protein balls.
References available on request.
Lisa Guy is a highly qualified naturopath, author, passionate foodie, and founder of artofhealing.com.au and Bodhiorganictea.com
