What are some snacks that can increase satiety

Snacks that increase satiety mainly include high protein foods, high fiber foods, low GI foods, healthy fatty foods, and foods with high moisture content.

1. High protein foods:

Protein digestion is slower and can prolong gastric emptying time. Dried chicken breast, sugar free Greek yogurt, boiled eggs, etc. are rich in high-quality protein. Each 100 grams of dried chicken breast contains about 30 grams of protein, which can significantly inhibit the secretion of hunger hormones. Whey protein bars are also a portable option, but it is important to choose sugar free products.

2. High fiber foods:

Dietary fiber can expand when it comes into contact with water, increasing the volume of gastric contents. Oat cookies, chia seed pudding, roasted chickpeas, etc. are good choices. 10 grams of chia seeds can absorb 12 times their own weight of water. Whole wheat bread paired with avocado can not only supplement fiber but also contain healthy fat. It is recommended to consume 25-30 grams of dietary fiber per day. 3. Low glycemic index foods: Low glycemic index foods can maintain blood sugar stability. Steamed sweet potatoes, original almonds, black beans, etc. are all low GI snacks. One medium-sized sweet potato contains only 150 calories but can maintain a feeling of fullness for 2 hours. This type of food has slow digestion and can prevent hunger caused by sudden increases and decreases in blood sugar.

4. Healthy fats:

Moderate healthy fats can delay gastric emptying. Original nuts, olive oil soaked anchovies, avocados, etc. are rich in unsaturated fatty acids. 20 grams of almonds contain about 14 grams of fat but can provide a feeling of fullness for 3 hours. Pay attention to controlling the daily intake of nuts within 30 grams.

5. High moisture foods:

Moisture can increase food volume without increasing calories. The water content of cucumber strips, tomatoes, Winter melon soup, etc. exceeds 90%, and 500 grams of cucumber only contains 75 kcal. Konjac products are an ideal choice for low calorie satiety due to their ability to absorb a large amount of water containing glucomannan. When choosing snacks with strong satiety, it is recommended to prioritize natural unprocessed foods and avoid snacks containing trans fatty acids and refined sugars. Pairing high protein Greek yogurt with blueberries or dipping celery sticks in a small amount of nut sauce are good combinations. Pay attention to chewing slowly to better transmit the satiety signal to the brain, and it is recommended to eat for no less than 20 minutes each time. For people who need to control their calorie intake, they can limit their daily snack calorie intake to between 150-200 calories and consume 2-3 times for better results. Long term adherence to choosing healthy snacks can help cultivate good eating habits.