What has a strong sense of satiety and low calories

Foods with strong satiety and low calories mainly include oats, konjac, chicken breast, broccoli, and apples. These foods prolong gastric emptying time due to their high fiber, high protein, or high moisture content, while also having a lower unit calorie density.

1. Oats:

Oats are rich in β - glucan soluble fiber, which will expand in water to form gel like substances, which can slow down gastric emptying. Every 100 grams of oats contains about 350 calories, but in actual consumption, due to water absorption and swelling, soaking 20 grams of dry oats can produce a significant sense of satiety. Its low glycemic index characteristic can also stabilize blood sugar and reduce the secretion of hunger hormones.

2. Konjac:

Konjac contains up to 60% glucomannan, which is a zero calorie dietary fiber. This type of fiber can expand to 80 times its original volume after absorbing water in the stomach, directly occupying the stomach space and creating physical satiety. Commercial konjac products usually contain only 5-10 calories per 100 grams and can promote intestinal peristalsis.

3. Chicken breast:

Peeled chicken breast contains about 165 calories per 100 grams, but provides 31 grams of high-quality protein. Proteins produce a more lasting satiety effect than carbohydrates by stimulating the secretion of satiety hormones such as cholecystokinin and GLP-1. Its food thermal effect is as high as 30%, which means that the digestion process itself will consume more calories.

4. Broccoli:

Each 100 grams of broccoli contains only 34 calories, but it contains 2.6 grams of dietary fiber and 2.8 grams of protein. Its unique glucosinolate component requires longer chewing time, enhancing satiety signals by prolonging eating time. The high moisture content of about 90% and rough plant cell wall structure also increase the sense of fullness in the stomach.

5. Apples:

Medium sized apples contain about 95 calories, but pectin fibers and a large amount of water can form a gelatinous substance in the stomach. The ursolic acid contained in apple peels can regulate leptin sensitivity and enhance the duration of satiety. The combined effect of mechanical stimulation during chewing and slow release of fructose increases satiety by 40% compared to fruit juice. Combining these foods can produce a synergistic effect, such as combining oats with Greek yogurt, which can simultaneously utilize the satiety mechanism of fiber and protein. Attention should be paid to thoroughly heating konjac products to destroy alkaloids, and low-fat cooking methods such as steaming are recommended for chicken breast meat. Drinking more than 2000 milliliters of water per day can enhance the volumetric effect of high fiber foods, and consuming an apple 20 minutes before a meal can reduce meal intake by 15% -20%. When consuming such foods for a long time, it is important to pay attention to diverse combinations to avoid nutrient deficiencies caused by a single type of food.