As a dieter, I’m always on the lookout for foods to include in my diet that will fill me up and keep hunger pangs at bay. So I was interested to read some new research by Slimming World that claims to have identified the top 10 most satiating, or satisfying, foods.
Research by Slimming World involved sifting through details of a massive 40,000 different foods to identify those that are the best for dieters are eat, due to their appetite satisfying ability. One of the common reasons why people abandon diets, or give in and eat the wrong foods, is that they’re hungry. If what you do eat fills you up well, then it’s common sense that you’re less likely to go on and eating binge or snack on unhealthy foods.
The top 10 list that they came up with has some interesting items on it. I’d personally expected to see some wholewheat pasta or wholemeal bread on the list, due to their high fibre content, but although they certainly are filling, they’ve not made it into the top 10.
Some of the items are a bit of a surprise – mushy peas for tea, anyone? – but there are some of my diet favourites listed. I’m a big fan of eating natural low fat yogurt, jacket potatoes and eggs in their many forms, so it’s good to see I’m doing it right with these. I didn’t know that wild boiled rice has more fibre in it than plain old white rice though, so plan to try some of this soon.
If you’re keen to get eating these filling foods, then according to Slimming World, these are the top 10 most satiating foods:
1. Lean meat
2. Mushy peas
3. Potatoes with skins
4. Noodle soup made with ramen noodles, and tofu or Quorn
5. Tuna chunks in spring water or fresh tuna
6. Mexican style three bean salad
7. Boiled wild rice
8. Eggs – boiled, poached, scrambled or dry fried
9. Natural low fat yogurt and skimmed milk soft cheeses
10. Fresh fruit and vegetables
If you’re keen to try and include other foods in your diet that help satisfy you and keep you feeling fuller for longer, then Dr James Stubbs, a Slimming World nutrition expert, recommends looking for foods which are:
* High in fibre
* High in protein and complex carbohydrates
* High in volume and low in energy density
* High in moisture content