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Eat Right, Stay Light: How To Pick Foods That Keep You Full
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3. Proteins vs Carbs vs Fats
There’s no question that protein fills you up. The reasons for this are both scientific and psychological. As mentioned above, protein, especially animal protein like meat or fish, has a lot of calories. The question of whether or not protein itself has biochemical properties which promote the feeling of of being full and suppress the appetite is unresolved. Some research indicates that it does, while other studies produce data that contradicts this notion.
But the reasons also have to do with the psychological attitudes people have toward meals. Many people, especially in industrialized countries, are accustomed to thinking of a protein as the “center” of the meal. If a meal lacks a central protein item, their mind doesn’t perceive it as a “real” meal and the feeling of hunger lingers, even though the person may have eaten plenty of vegetables or carbs.
Fats also promote a feeling of fullness, and contrary to conventional wisdom for the past 50 years, they are necessary. Naturally occurring fats in proper quantities are not the nutritional boogeymen responsible for obesity and every other ailment under the sun. The “bad” fats are the artificially produced ones like the polyunsaturated fat found in vegetable oils.
When it comes to carbohydrates, things get a little more complicated. On the one hand, you have simple carbs, which digest quickly, and on the other are complex carbs, which digest much more slowly.
Simple carb-rich foods include candy, soda, pastries and other items which are rich in refined sugars. Try to limit your intake of these, because they digest quickly and raise your blood sugar levels rapidly, leading to a spike in energy followed by a crash. After the crash, you guessed it, you’ll probably be hungry again.
Complex carbs are a much better option. They digest slower, so you’ll feel full longer. They also have a lower glycemic index, which means the sugar they contain is released more slowly and over a longer period of time. This results in a more balanced and sustained level of energy, as opposed to the spikes and crashes brought on by simple carbs. Examples of this are whole grain bread, pasta, barley, lentils and sweet potatoes.
READ ALSO: Do You Choose Healthy Foods? Infographic
Incorporate the advice above into your dietary choices and you’ll spend less money and feel more satisfied from your meals. Don’t just wing it when it comes to your health. Eat right, and you’ll stay light (and full).
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