Foods That Make You Feel Full
Try these delicious, healthy foods to curb your appetite at mealtimes and throughout the day.
By Dr. Mehmet Oz
Do you always feel unsatisfied, even after a full meal? This may have something to do with triglycerides, which are the fat molecules in your blood. Studies suggest that high levels of triglycerides may block the hormone that signals your brain to feel full. That means more food—and potentially, more weight gain. This grocery list provides some great mealtime options to help lower your triglyceride levels and help you control your hunger levels.
The high concentration of protein and omega-3s in fatty fish, like salmon, has been shown to help lower your triglycerides and fight hunger.
How to eat it: To reap its health benefits, aim to eat a minimum of three ounces of canned salmon or fresh wild salmon per day at least twice a week.
Beans are chock full of fiber, which helps slow digestion to keep you fuller for longer. Black beans are one of the highest fiber beans on the market.
How to eat them: Toss just a half a cup into your salad, stir fry or taco for a tasty and fiber-rich entrée dish. If you’re not a fan of black beans' bold flavor, cannellini and kidney beans are great options, too. Try avocado and black bean tortas for an extra protein punch.
Studies show that more fresh produce in your diet is linked to lower levels of triglycerides. Fruits like apples and melons are filled with the essential fiber, vitamins and minerals your body needs to keep you full.
How to eat it: Try swapping out refined grains and sugary beverages for a bowl of fruit salad to satisfy your sweet cravings the Oz-approved way. For a nutritious and low-calorie morning fix, toss some of your favorite fruits into oatmeal or whole-grain cereal.
If you're using medication to regulate your triglycerides, you may be able to supplement with a cluster of grapes (although you should check with your doctor first). Studies show that grapes contain compounds that may be as effective at lowering triglyceride levels as those found in prescriptions meds. Though the skin of red grapes have higher levels of resveratrol, the antioxidant that may help suppress hunger, green grapes will also do the trick.
How to eat them: Tame your sweets cravings with a bunch a day—any type of grape will do—as a snack.
Olive oil is rich in monounsaturated fat, which can help lower the triglycerides in your bloodstream. Prepare your meals the health-conscious way by replacing butter or shortening with this healthy fat.
How to eat it: Two tablespoons a day will help keep you satisfied and healthy, and amp up flavor. All the more reason to opt for olive oil!
Spinach is a great source of alpha-lipoic acid, which may help lower your triglyceride levels by up to 60 percent. High in fiber and low in calories, spinach is the perfect solution to bust hunger and trim your waistline.
How to eat it:
Try it plain or sautéed in olive oil for a savory and heart-healthy side dish option.
Next: Dr. Oz's longevity grocery list