Potatoes are high in carbs, so many dieters avoid them. They shouldn't. Whole potatoes provide vitamins, fibre, and other nutrients. They contain resistant starch.
Starch has half the calories of resistant starch. Similar to soluble fibre, it makes you feel full. Adding resistant starch to meals helps people eat less calories.
Eggs have also been misunderstood. Eggs are nutrient-dense and rich in important nutrients.
The yolk has most of the egg's nutrients and protein. Eggs contain all nine necessary amino acids, making them a complete protein. Filling, too.
Oatmeal is a popular breakfast cereal. Third on the satiety scale, it's filling. High fibre and water-absorption make it a popular breakfast option.
Beans, peas, and lentils are abundant in protein and fibre. The low energy density makes them a tasty snack that may help you lose weight.
Fruits are part of a healthy diet. Several studies show that eating fruit can help you lose weight by reducing calorie intake. Apples are satiating.
Apples' pectin slows digestion, making you feel full. Over 85% water gives volume and satiation without calories.
Citrus fruits like apples contain pectin, which slows digestion and increases fullness. They're also moist.
Water-rich oranges and grapefruit have little calories. Grapefruit promotes weight loss. Grapefruit-eaters shed more weight than placebo-takers.
Omega-3-rich fish may help obese people feel full. High-quality protein makes them filling. Fish ranks second on the satiety index, beating protein-rich meals.