Some foods offer faster and longer lasting satiety. Rich in protein, long to digest and fiber, which swell in contact with water in the stomach, they do not cause an increase in blood sugar, sources of cravings. They are precious allies to those who complain they are hungry all the time.
Satiety is the feeling of not being hungry. You have probably noticed, in this regard, some foods are more talented than others. We show you which of them and how to prepare them to make the most of their satiating effect.
Apple: We prefer the organic one to crack with the skin, partly rich in fiber and antioxidants. Raw, it takes longer to dig and its unsaturated fibers get stuck longer.
Oat bran:To combat morning cravings, toss in a tablespoon of yogurt, compote or smoothie. You can put it in your bread dough, pancake preparations, soups, sauces … You drink water at the same time to strengthen its action.
agar agar : vsCount on average 1 teaspoon of agar-agar powder for 50 cl of juice, let it simmer for 2 minutes and let it cool until the preparation hardens. Caution: in high doses, may have a laxative effect.
Chicken breast : on prefers light but spicy cooking (en papillote, in a well-seasoned broth). Serve with a little good oil (olive, nuts).
Almonds: for those who are prone to bites and can not resist the call of the dispenser or oven, it is ideal to always have a handful (20 to 30 g) of almonds on top. Replenish if necessary with fresh fruit.
Buckwheat: ohn do not cook it too long (about ten minutes) to keep it crunchy. It is eaten in a salad (with shrimp and mushrooms for example), as an accompaniment to soup or with green vegetables. Its gluten-free flour gives delicious biscuits and biscuits.
Lens: fsolid in a salad (for example, with hawthorn and diced apples) or hot as a side dish. With rice and green vegetables, they form a vegetarian dish that is both balanced and anti-absorption!
Cottage cheese: orn cottage cheese (protein) plus a fruit (fiber), is the best way to soothe a little inflammation. But it can also be included in many recipes: it favorably replaces cream (which is more fatty and almost protein-free) in sauces, fillings, soups, cottage cheese, clafoutis …
Cognac: vs.the taste removed, however, nothing extraordinary to report. The trick is to accompany the cognac with a good sauce (tomato, garlic, onion, thyme or basil…) and crunchy vegetables.
How to Make a Homemade Saturation Soup |
Homemade soup provides volume for a low calorie intake (30 calories per 100 g on average). Thus, a bowl of soup at the beginning of a meal fills the stomach and therefore slows down the fork. Vegetables are interesting for their high fiber content, but also vitamins and minerals, important for a good metabolism.
>> We prepare it ourselves instead of buying very salty bricks that may contain additives or a lot of fat. Depending on the seasons and the leftovers: leeks, zucchini, carrots, tomatoes, celery … the pleasures can vary to infinity! Discover home-made soup recipes here.
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Oat bran: “extra small” breakfast
It has a good content of proteins (15%) and fiber (15%), especially soluble fiber (beta-glucan), which absorb water and form a gel in the stomach. This promotes satiety, while helping to lower cholesterol and blood sugar levels.
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Buckwheat: a kind of weakening
It competes with rice and pasta because it contains three times as much fiber, especially soluble fiber (pectin, etc.) that promotes satiety. It also provides quality plant proteins and magnesium against stress. Finally, its pronounced taste contributes to the appearance of a faster saturation.
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Agar-agar: light cakes
This seaweed-derived gelling agent is used in Japan as a slimming product, especially slippery in tea. Calorie-free, it can thicken a soup or gel, a dessert cream or a berry, thus providing fast satiety.
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Almonds: to bite
They are rich in protein (25%), fiber (10%) and various minerals, including anti-stress magnesium. But they also contain a majority of lipids (52%). So we do not abuse it, even if it is good fats that help fight cholesterol and participate in satiety.
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Cognac: zero calories
It is an Asian tuber from which a flour is obtained which makes possible the production of spaghetti and tagliateles. These offer only 10 Cal per 100 g, compared to 150 Cal for classic cooked pasta! As a bonus, the presence of soluble fiber with an appetite suppressant effect and lower cholesterol.
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Cottage cheese: a snack
It contains twice as much protein as yogurt (8% vs. 4%). It is also a good source of tryptophan, an essential precursor to the amino acids of the good-feeling hormone, serotonin. There is no need to choose it with 0% fat, because it with 3% remains on average caloric (75 calories per 100 g) and sticks more.