Do you want to make healthy food choices, but are frustrated with how unsatisfying the healthy alternatives taste? Or do you think that the only way to be healthier is to cut down on your portions? We’re here to tell you otherwise. Eating healthy does not mean you need to sacrifice on taste.
But what makes food filling? Research shows that foods that are high in protein, high in fiber, and low in energy density are the most filling foods. Foods that score high on the satiety index will leave you feeling fuller, even if you eat a relatively smaller portion!
“Whole, unprocessed foods are also generally more filling than processed foods and offer added health benefits.” - Healthline.
Here are seven healthy foods that will make you feel full, and leave you feeling satisfied and happy.
Avocados are packed full of good fats, omega acids and lots of fiber. They rank high on the satiety index and can keep you full for longer. Add a few slices of avocados to your breakfast to make it hearty and filling!
With high amounts of soluble fiber, oats can soak up lots of water and become a dense, filling meal option. They can be digested slowly, which makes you feel full for longer. They are also delicious when cooked with fresh berries!
Another favorite is greek yogurt. Not only is it high in protein, it is full of probiotics that make your gut healthy and happy, and aid in digestion. It is a great snack to have on hand because it can make those afternoon cravings vanish, and keep you full enough until dinner!
Unripe bananas can make a great savory snack. You can bake them to make chips or season and mash them to make patties. Unripe bananas are full of resistant starches which break down very slowly once they are consumed. Eating a green banana will keep you feeling full, and maintain your blood sugar at a steady level.
Eating whole nuts, roasted, salted or just plain are a great source of healthy fats and important minerals. They are known to promote satiety because they have fiber, fats and protein!
Instead of going for whole wheat or durum pasta which are known to have high glycemic indexes, opt for a pasta substitute. There are plenty of delicious bean legumes and hearts of palm pasta substitutes that taste delicious. Natural Heaven pastas are made of ethically sourced hearts of palm and come in many varieties: spaghetti, gluten free lasagna, angel hair, and many more!
Rice substitutes like quinoa and hearts of palm rice are excellent foods that can be prepared with the same flavors as you would any rice. The best part? It tastes wholesome and leaves you feeling satisfied - without slipping you into a food coma (as white rice does). Natural Heaven rice is made with hearts of palm and each grain is polished to perfection, giving you the same mouthfeel as rice. It comes in a variety of both white rice and brown rice.