What is it like to eat to satisfy the feeling of hunger, and not look around every hour in search of food. What food will satiate us for a long time and save us from unnecessary purchases and spending on snacks. How to eat well and cheaply? Australian scientists asked this question way back in 1985, and since then nothing has actually changed. They investigated the "satiety index" of common foods
Let's start with the fact that the idea that the " satisfying and cheap " category is represented by "mivina", a loaf with mayonnaise and products like that is wrong. Such products will not bring you a feeling of satiety . They can clog your stomach, but will not saturate your body with the necessary nutrients, which means that the brain will continue to feel hunger signals. Just like the statement that the more caloric a product is , the more filling it is .
What is it to eat to satisfy the feeling of hunger, and not look around every hour in search of food. What food will satiate us for a long time and save us from unnecessary purchases and spending on snacks. How to eat well and cheaply ? It is necessary to understand that a true feeling of satiety can be achieved only through a balanced diet. Which, by the way, does not contradict the principles of economy.
Australian scientists asked this question back in 1985, and since then, nothing has actually changed. They researched the " satiety index " of common foods . The higher it is, the better the food copes with hunger.
Satiety of products
Carbohydrates (potatoes, fruits, bread) occupy the first place in terms of satiety . Proteins take the second place - they take the longest to digest, so they fill the stomach. And in the last place — fats — although their caloric content is almost twice as high.
Feelings of hunger are caused by signals the brain receives from increased levels of the stress hormone cortisol, glucose, and insulin.
In order to satiate it as quickly as possible and for a long time, it is necessary to choose foods rich in: fiber (whole grains, fruits, vegetables, legumes), liquid (juicy fruits), proteins (beef, fish, legumes).
Based on the results of the research, a satiety rating of the products was compiled .
Boiled potatoes have a satiety index of 323.
Fish - 225.
Oatmeal — 209.
Oranges - 202.
Apples - 197.
Pasta from unrefined flour - 188.
Beef — 176.
Boiled legumes (beans, beans) — 168.
Grapes - 168.
Grain or bran bread - 155.
Popcorn — 154.
Eggs - 150.
Cheeses - 146.
White rice — 138.
Lentils - 133.
Brown rice — 132.
Crackers - 127.
Gallet cookies - 120.
White flour pasta — 119.
Bananas - 118.
Muesli - 100.
White bread - 100.
Ice cream - 96.
Corn flakes, etc. — 96.
Yogurt - 88.
Peanut - 84.
Chocolate bars - 70.
Cookies with nuts - 68.
Cupcake - 65.
Croissant - 47.
All products from the list are used by us in our daily diet and are quite affordable for the wallet.
As you can see, the more fiber the product contains, the more satisfying it is. Also, it is better to choose grain and bran bread - not only more useful for health, but also more filling - up to 1.5 times more than white bread, and pastries and muffins are generally last on the list. For some reason, "freezing a worm" with a bun is far from the best option. Oranges are the most saturated fruits, followed by apples. And fish, although less caloric than meat and chicken, is more filling. As for snacks, popcorn will be three times more effective than peanuts or chocolate bars. And, of course, potatoes, legumes and oatmeal are the best to satisfy hunger (just not instant flakes, but whole grain porridge).
In addition, food rich in oleic acid, such as the well-known walnuts, quickly "quench" the appetite and satisfy the feeling of hunger that arises in the brain.
Sweets, unfortunately, cannot boast of a high satiety index . On the contrary, chocolate, cakes with cream, croissants, cookies, etc. not only load our body with extra calories, but also cause an even stronger feeling of hunger, since the large amount of fat and sugar in such products stimulates an increase in the level of glucose and a jump in insulin.
Among the drinks that will help keep your appetite under control. The following positions can be distinguished:
Water. A common advice from nutritionists is to drink a glass of water if you feel hungry, in many cases we confuse the feeling of hunger with the feeling of thirst. If hunger returns after 20-30 minutes, it's time to really have a snack, but even in this case, after drinking water, it will be easier for you to satisfy your hunger.
Coffee. Caffeine and antioxidants present in the drink reduce the feeling of hunger. However, this effect is negated if coffee is mixed with a lot of sugar and cream.
Green tea. Catechins, which the drink is rich in, stabilize the blood sugar level, which prevents a spike in insulin and, accordingly, a signal to the center of hunger in the brain.
Vegetable juices and smoothies - they can generally be considered as a separate meal. Of course, you won't be full for a long time, but it is quite possible to satisfy your hunger for a few hours. And if you cook them from seasonal vegetables, fruits and berries, it turns out tasty, useful, filling and cheap .
Spices can not only give dishes new tastes and aromas, but also influence the body's processes. In our national cuisine, the field of application of spices is not very developed, however, this tradition is practiced in others.
Use ginger. It stimulates the work of the digestive tract and improves digestion, but at the same time reduces the feeling of hunger. You can add seasoning to dishes or make drinks from it.
Wasabi is also a great appetite suppressant. Just two pieces of grain bread smeared with wasabi is enough to satisfy even the strongest hunger. Why so? First of all, a sharp taste. It suppresses appetite and calms inflammation in the body.
Cinnamon - its action is similar to ginger. It stabilizes blood sugar and appetite. But this does not mean that if you eat a sweet bun with cinnamon, the issue is resolved. In order to get the right effect, add cinnamon to drinks or oatmeal.
Tabasco and hot sauces. Here the action is similar to that of wasabi. And hot sauce will be a delicious addition to various dishes.
The first option for a hearty snack is a classic sandwich with cheese or meat. But choose bread made from coarse flour or grain - a higher satiety index .
The second option is more useful - a couple of apples or other medium-sized fruits - the effect of such a snack will last for about 2 hours.
You can also choose the following option: an apple, a piece of cheese or a little kefir, a few nuts. The combination of carbohydrates and proteins will prolong the feeling of satiety , and a small amount of fat will prevent stagnation of bile in the biliary tract.