Some foods last longer than others. These foods usually have some characteristics that can reduce hunger, and most foods contain a lot of protein, such as eggs, lean meat, fish, nuts and low-fat dairy products.

Researchers at the University of Sydney calculated a set of satiety indexes in 1995 to measure the satiety effect of various foods. They did an experiment in which subjects were given various test foods and their satiety was measured two hours later to evaluate the satiety effect of different foods.

Foods with high satiety can help you control your calorie intake. For example, if you eat these foods at dinner, the total food intake will be reduced, and you won't feel hungry and eat extra snacks before the next meal, thus avoiding eating too many calories in a day and achieving the goal of weight control.

Here are seven foods with high satiety that can keep you from being hungry for a long time. These foods not only help to control calorie intake, but also improve overall health.

The first is potatoes.

The highest satiety index is boiled potatoes and baked potatoes.

In the study, the satiety index of boiled potatoes and baked potatoes was the highest, reaching 323. However, the satiety index of fried potatoes decreased to 1 16.

Potato is a kind of food with high nutritional density, which is rich in starch, vitamin C and many other healthy nutrients.

In the Yearbook of Nutrition &; Metabolism) was published on 20 13. The subjects took white bread as the staple food, and then matched four side dishes respectively. The results showed that when accompanied by potato side dishes, the appetite of the subjects decreased obviously.

Second, beans

The rich nutrition of beans makes them a good food to reduce hunger and control calorie intake.

Beans include all kinds of beans, peas, chickpeas and lentils, which have high nutritional value. They contain slowly digestible carbohydrates and are rich in protein and fiber.

According to a study published in Advanced Nutrition in 20 10, the rich nutrition of beans makes them a good food to reduce hunger and control calorie intake.

Third, high fiber food.

High-fiber foods such as carrots can enhance satiety.

Fiber is an indispensable component in the diet, which can control blood sugar and cholesterol and enhance satiety.

High fiber foods include vegetables such as barley, oats and rye, whole wheat bread, beans, carrots and beetroot, and fruits such as bananas and oranges.

Fourth, low-fat dairy products

Taking high-protein Greek yogurt can effectively fight hunger and reduce appetite.

Eating more low-fat dairy products can promote satiety and reduce food intake in a short time.

A study published in Appetite magazine shows that eating Greek yogurt with high content of protein can effectively resist hunger and reduce appetite.

Five eggs

Eggs are an excellent source of protein, vitamins and minerals, which can effectively reduce hunger and prolong satiety.

Studies published in the International Journal of Food Science and Nutrition show that eating western-style omelets for lunch can reduce the calorie intake between meals.

Six, nuts

Nuts are nutritious and can effectively increase satiety.

Nuts are rich in protein and unsaturated fat. Unlike saturated fat in many unhealthy foods, unsaturated fat can bring many benefits to the body.

Although nuts are a high-calorie food, they are rich in nutrients and can effectively increase satiety. 20 13 a study in the American journal of clinical nutrition found that eating nuts for dinner did not increase weight or fat.

Eating nuts as snacks can help reduce hunger between meals without gaining weight.

Seven, lean meat and fish

High-protein foods such as fish can effectively control appetite and enhance weight loss.

Lean meat and fish are rich in protein and low in saturated fat.

Another study in American Journal of Clinical Nutrition pointed out that foods with high protein content can effectively control appetite and enhance weight loss. Plant proteins in foods such as soy products are also included.

Foods with high satiety usually have a variety of health benefits and can effectively control weight. Most foods rich in fiber or protein can effectively increase satiety, and foods with sufficient water also have the characteristics of high satiety.

Overprocessed or high-sugar foods can usually only reduce hunger in a short time; Moreover, most of these foods are low in nutrition, which is not good for health.