New! Sign up for our free email newsletter.
Science News
from research organizations

Seven ways to feel full without overeating

Date:
October 21, 2014
Source:
Institute of Food Technologists (IFT)
Summary:
Not feeling full after or between meals can result in overeating. Eating certain nutrients and foods may help curb appetite and keep one feeling fuller longer, according to an expert.
Share:
FULL STORY

Not feeling full after or between meals can result in overeating. In the October issue of Food Technology magazine published by the Institute of Food Technologists (IFT), contributing editor Linda Milo Ohr writes about studies that show eating certain nutrients and foods may help curb appetite and keep one feeling fuller longer. These include:

1. Protein: Adding one protein to breakfast everyday could contribute to improved satiety and diet quality (Leidy, 2013). Another study showed that daily consumption of a high-protein afternoon snack containing soy lead to improved appetite control, satiety, and reduced unhealthy evening snacking in adolescents (Leidy, 2014). Whey, soy, pea, and egg protein all contribute to a feeling of fullness.

2. Whole Grains and Fiber: Substituting whole grain bread with refined wheat bread is linked to lower hunger, higher levels of fullness, and less desire to eat (Forsberg, 2014). Oats increased appetite-control hormones up to four hours after a meal, whereas rice-based foods did not (Beck, 2009).

3. Eggs: Eggs are one of the densest proteins in the non-meat category. It has been shown that eating one egg with breakast will help to reduce hunger between meal times (Vander Wal, 2005).

4. Almonds: The healthy fats in almonds decrease hunger and improve dietary vitamin E intake (Almond Board of California, 2013). People who ate 1.5 oz. of dry-roasted, lightly salted almonds every day helped satiate their hunger without increasing body weight (Tan and Mattes, 2013).

5. Pulses: Part of the legume family, pulses include dried peas, edible beans, lentils, and chickpeas. They are very high in protein and low in fat, and are proven to contribute to a feeling of fullness after consuming (Li, 2014).

6. Saffron Extract: This type of extract is shown to have a beneficial effect on appetite, mood, and behaviors relating to snacking (Gout, 2010), which helps reduce overeating linked to habit or stress.

7. Korean Pine Nut Oil: This kind of nut has high levels of healthy, all-natural fats, which are shown to release the satiety hormone, cholecystokinin (Einerhand, 2006).


Story Source:

Materials provided by Institute of Food Technologists (IFT). Note: Content may be edited for style and length.


Journal Reference:

  1. Linda Milo Ohr. Combating Hunger Pains. Food Technology, October 2014, Volume 68, No.10 [abstract]

Cite This Page:

Institute of Food Technologists (IFT). "Seven ways to feel full without overeating." ScienceDaily. ScienceDaily, 21 October 2014. <www.sciencedaily.com/releases/2014/10/141021125628.htm>.
Institute of Food Technologists (IFT). (2014, October 21). Seven ways to feel full without overeating. ScienceDaily. Retrieved July 12, 2024 from www.sciencedaily.com/releases/2014/10/141021125628.htm
Institute of Food Technologists (IFT). "Seven ways to feel full without overeating." ScienceDaily. www.sciencedaily.com/releases/2014/10/141021125628.htm (accessed July 12, 2024).

Explore More

from ScienceDaily

RELATED STORIES