The top of foods that do not calm hunger. Healthy alternatives to meet the appetite

Nutrition experts have made a frequently consumed food top, but they cannot remove hunger. Although they have many calories and are high in sugar and fat, they are not enough to get tired of people. Instead, they can be easily replaced with some healthier ones.

A study by the University of Sydney involved volunteers who consumed 240 calories from dozens of different foods. The boiled potatoes, the fish and the oranges kept the most time, while the croissants, cakes and donuts have proven to be the least satisfactory.

The first category contains fiber, water and protein, while the second is dense caloric and high in sugar and fat. “Fibers make a big difference in terms of satiety,” explained the dietitian Rebecca Mcmanamon, spokesman for the British Dietary Association. Fibers contribute to “volume” of foods and can stimulate stomach receptors to recognize the feeling of fullness, thus reducing the appetite, according to The Telegraph.

With the help of the specialist, the British publication has made a top of the most popular foods that do not calm hunger, offering more healthy and healthier alternatives.

Croissants don’t hungry

Although they are rich in carbohydrates, pastries such as croissants, cakes and donuts are among the least healthy foods, McManamon shows. They contain a lot of fats and sugar, but very few fiber and protein, which makes them inefficient in combating long -term hunger.

“We can feel pleasure when we eat them, but we will feel hungry again later, because it does not saturate for a long time”, notes Mcmanamon, according to The Telegraph.

Saltic alternative: omelette with vegetables and cheese

For a tastier breakfast, the croissant can be associated with cheese, which adds beneficial fats and contributes to the installation of satiety. And for a truly satisfactory one, eggs are one of the worst options, says Rebecca Mcmanamon.

“The addition of vegetables such as onion, spinach or mushrooms in eggs, either in the form of omelette, or in half eggs, makes a more nutritious table,” she looks.

According to the specialist, vegetables offer fiber, and eggs bring valuable iron and vitamin B12, while the croissant itself offers little or not at all nutritional.

A plate with musli, misleading choice

Although Musli looks like a healthy choice for breakfast, studies show that it is one of the least healthy types of cereals. The low protein content and the presence of dried fruits, high in rapid absorption sugars, contribute to sudden blood sugar and decreases, leading to rapid recurrence of hunger.

“This does not mean that we demonize the dried fruits. If they are the only type of fruit you like, they are certainly better than nothing, but the freshly cut fruits can be more satisfying.” add McManamon.

The dutious alternative – the oats

Oatmeal is the darkest cereal for breakfast, and other whole grains are more healthy than Musli, says Mcmanamon. Adding fresh milk and fruits to cereals can also help prevent hunger sensation from the middle of the morning.

“If you do not consume nuts as a snack at another time, adding them to breakfast can help you feel tired and bring benefits to the health of the heart and brain“Says Mcmanamon.

Low -fat yogurt is not enough

Although yogurt is considered a healthy option, skimmed variants can be less healthy and can even stimulate hunger. The lack of fats is often compensated by adding sugar, artificial sweeteners and additives. In addition, skimmed yogurts contain an average of 50 percent more sugar than ordinary, which leads to rapid blood sugar fluctuations.

Saltic alternative: fruit in yogurt

Skimmed yogurt will not be hungry, but adding fruits, nuts and seeds can help. Even if this can increase the caloric content of yogurt, it will reduce the risk of continuously grinding throughout the day, the publication shows.

Pasta with tomato sauce at jar

Although convenient and accessible, the tomato sauce in the jar used for pasta does not offer a lasting satiety. An ordinary portion is poor in fiber and protein and often contains large amounts of sugar and salt.

These characteristics make it inefficient in the control of appetite, and some studies indicate that salt -rich diets can stimulate hunger. Thus, this type of table, although fast, risks leaving the feeling of hunger shortly after consumption.

Saltic alternative: whole pasta and fish

Choosing whole pasta instead of white can contribute to a higher feeling of satiety after the meal, says the specialist.

Also, the addition of fresh, frozen or preserved fish will bring added protein and will keep hungry away, because fish is one of the most healthy sources of protein (even more than red or eggs), she notes.

“Legumes, including modest options such as canned beans, are also healthy variants that add fibers and proteins.”she adds.

The envelope soup, inefficient in hunger’s removal

Although frequently consumed in diets, instant or canned soups offers only a temporary feeling of satiety. They contain few fiber, protein and fat, essential elements for a real satiety. Creamy or passed soups are even weaker from this point of view, because they do not include pieces of vegetables and have a low nutritional content. Thus, although they seem to fill the stomach, they do not maintain the feeling of satiety in the long term.

The healthy alternative, beans and potatoes

To make the soup more satiated, you can add sweet corn to can or beans while heated, thus fiber is added, and the mass becomes more consistent. Alternatively, people can eat soup next to boiled or baked potatoes.

“Compared to other foods high in carbohydrates, the potatoes are very healthy – they are considered some of the most healthy vegetables and have a high water content. They will get more tired than any other food, but adding other vegetables is also essential.”the nutrition specialist shows.