Some foods provide faster and longer lasting satiety. Rich in protein, which takes a long time to digest, and in fibre, which swells on contact with water in the stomach, they do not cause blood sugar spikes, sources of cravings. They are precious allies for those who complain of being hungry all the time.
Satiety is the feeling of not being hungry. You have probably noticed, in this regard, some foods are more gifted than others. We tell you which ones and how to prepare them to make the most of their satiating effect.
Apple : we prefer it organic to crunch it with the skin, part rich in fibers and antioxidants. Raw, it takes longer to nibble and its untenderized fibers stall more.
Oat bran :To fight against morning cravings, slip a spoonful into your yogurt, compote or smoothie. You can put it in your bread dough, preparations for pancakes, soups, sauces… You drink water at the same time to potentiate its action.
agar agar : vsCount on average 1 level teaspoon of agar-agar powder for 50 cl of liquid. Bring to the boil for 2 minutes then leave to cool for the preparation to set. Warning: in high doses, it can have a laxative effect.
Chicken breast 😮n prefers light but fragrant cooking (en papillote, in a well seasoned broth). It is served with a drizzle of good oil (olive, walnut).
The almonds : for those who are prone to nibbling and cannot resist the call of the distributor or the bakery, the ideal is to always have a handful (20 to 30 g) of almonds on you. To be completed 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 flour, gluten-free, gives delicious biscuits and galettes.
The lenses: fstiff in a salad (with haddock and diced apples, for example) or hot as an accompaniment. With rice and green vegetables, they form a vegetarian dish that is both balanced and anti-nibbling!
Cottage cheese: an cottage cheese (protein) plus a fruit (fiber), it’s the best way to calm a little peckish. But it can also be slipped into many recipes: it advantageously replaces cream (which is fattier and almost protein-free) in sauces, stuffings, soups, cheesecakes, clafoutis…
The konjac: vstaste removed, however, nothing extraordinary to report. The trick is to accompany the konjac with a good sauce (tomato, garlic, onion, thyme or basil…) and crunchy vegetables.
How to prepare a homemade satiety soup
The homemade soup offers volume for a low caloric intake (30 Cal per 100 g on average). Thus, a bowl of soup at the start of a meal fills the stomach and therefore slows down the fork. Vegetables are interesting for their high fiber content, but also their vitamin and mineral content, important for a good metabolism.
>> We prepare it ourselves instead of buying bricks that are too salty and which may contain additives or a lot of fat. Depending on the seasons and the leftovers: leek, zucchini, carrot, tomato, celery… you can vary the pleasures to infinity! Discover homemade soup recipes here.
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Oat bran: the “little extra” of breakfast
It has both a good protein (15%) and fiber (15%) content, especially soluble fiber (beta-glucans), 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 slimming seed
It competes with rice and pasta because it contains three times more fiber, especially soluble fiber (pectin, etc.) which promotes satiety. It also provides quality vegetable proteins and anti-stress magnesium. Finally, its marked flavor contributes to the appearance of a faster satiation.
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Agar-agar: light desserts
This gelling agent extracted from seaweed is used in Japan as a slimming product, notably slipped into tea. Calorie-free, it can thicken a soup or gel a dessert cream or a fruit aspic, thus providing rapid satiety.
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Almonds: to nibble
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 helping to fight against cholesterol and participating in satiation.
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Konjac: zero calories
It is an Asian tuber from which a flour is obtained which makes it possible to make kinds of spaghetti and tagliatelle. These provide only 10 Cal per 100 g, compared to 150 Cal for classic cooked pasta! As a bonus, the presence of soluble fibers with an appetite suppressant and cholesterol-lowering effect.
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Cottage cheese: a great snack
It contains twice as much protein as yogurt (8% versus 4%). It is also a good source of tryptophan, an essential amino acid precursor to the feel-good hormone serotonin. No need to choose it at 0% fat, because that at 3% remains moderately caloric (75 Cal per 100 g) and stalls more.