Food has immense power in the body. And you’re not the only one wondering why you ended up with a feeling hungry shortly after eating something, while another food left you completely satisfied for hours.
This happens because there are foods that have the slower digestion. As Cintya Bassi, nutritionist at Hospital São Cristóvão explains, this reason makes them feel hungry for longer.
This type of food takes longer to chew because of the high concentration of fibers, which causes it to stay in the digestive tract for a longer period. Some examples are oats, beans and fruits such as avocado and banana, which help increase the feeling of satiety.
“Other types of foods that satiate are those sources of tryptophanwhich is an amino acid linked to the production of serotonin, a hormone linked to the sensation of pleasure and satiety that helps to reduce the food craving “, emphasizes the nutritionist.
Cintya lists some examples of these foods: broccoli, chickpeas, spinach, brown rice And dehydrated fruit. All are great for those who want to maintain their weight and ensure a healthy diet, avoiding “snacking” between meals.
Aside from these, other foods that can help you feel full longer are those that are high in protein. According to the expert, the digestion of this type of meal requires more energy from the body, which maintains satiety. In lean meats, milks And derivatives And egg are some examples.
“Finally, the foods with low glycemic index they also help maintain satiety for longer, as they slowly release blood sugar, prolonging the energy supply, “adds Cintya.” This is the case with sweet potatoes, whole grains and legumes. “
And which foods increase hunger?
On the other hand, there are foods that can stimulate the appetiteinstead of keeping satiety longer. The opposite effect occurs in foods rich in simple carbohydrates such as sweets, cakes, breads and cookies.
The nutritionist explains that, in this case, hunger comes quickly because these foods quickly send sugar to the blood, which is quickly absorbed. This causes the feeling of lack of energy to return and the body sends the message that it needs more food.
“This list also includes the foods rich in saturated fat And sodiumthat block the physiological mechanisms that give the feeling of satiety, such as sausages and fried foods “, adds Cintya.
Menu to reduce the feeling of hunger
Now that you know the foods that give satiety and those who increase the feeling of hungercheck a menu developed by the nutritionist who will help you balance your choices routine easily and practically.
Breakfast
- Semi-skimmed milk whipped with banana and apple.
- Wholemeal bread with sugar-free jam
- 1 thin piece of avocado
Morning snack
- 2 slices of pineapple or 1/2 cup unsweetened dried fruit
The lunch
- Green leaf salad with onions, cherry tomatoes and quail eggs
- Baked fish with lemon sauce
- brown rice
- Lentil
- Baked Broccoli
Afternoon snack
- Greek yogurt with 1 teaspoon of oatmeal
Dinner
- Heart of palm, rocket and basil salad
- Grilled chicken fillet with orange sauce
- Roasted Sweet Potatoes With Rosemary
- braised spinach
- brown rice
- Bean
Source: Cintya Bassi, nutritionist at São Cristóvão Saúde and specialist in Clinical Nutrition.
+The best content in your email for free. Choose your favorite Earth Newsletter. Click here!
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
