Some products provide faster and longer satiety. Rich in protein that takes a long time to digest and fiber that swells when it comes into contact with water in the stomach, they don’t cause blood sugar spikes that are sources of food cravings. They are precious allies for those who constantly complain about hunger.
Satiety is the feeling of not being hungry. You may have noticed that some products are more gifted than others in this regard. We’ll tell you which ones and how to prepare them to make the most of their satiating effect.
Apple : we prefer it to be organic to crunch it with the skin, part rich in fiber and antioxidants. Raw, it takes longer to bite into, and its unsoftened fibers are more clingy.
Oat bran :To combat morning hunger, add a spoonful to yogurt, compote or smoothies. You can add it to bread dough, pancakes, soups, sauces… You drink water at the same time to enhance its effect.
agar-agar : againstCalculate an average of 1 level teaspoon of agar powder per 50 ml of liquid, bring to a boil for 2 minutes, then let cool to set. Warning: Large doses may have a laxative effect.
Chicken breast :aboutn prefers light but flavorful dishes (en papillote, in a well-seasoned broth). Served with a drop of good oil (olive, walnut).
Almond: for those who tend to nibble and can’t resist the call of a distributor or bakery, it’s ideal to have a handful (20-30g) of almonds with you at all times. Top with fresh fruit if necessary.
Buckwheat: ohn Don’t cook it too long (about ten minutes) to keep it crispy. It is eaten in a salad (for example, with shrimp and mushrooms), as a side dish for soup, or with green vegetables. Its gluten-free flour makes delicious cookies and biscuits.
Lenses: fin a salad (like haddock and diced apples) or hot as a side dish. With rice and green vegetables, they form a vegetarian dish that is both balanced and not overeating!
Cottage cheese: an cottage cheese (protein) plus fruits (fiber), this is the best way to calm a little hungry. But it can also be slipped into many recipes: it favorably replaces cream (more fatty and contains almost no proteins) in sauces, toppings, soups, cheesecakes, clafoutis …
Cognac: againsttaste 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 make homemade soup
Homemade soup provides volume at a low calorie intake (average 30 kcal per 100 g). Thus, a bowl of soup at the beginning of a meal fills the stomach and therefore slows down the movement of the fork. Vegetables are interesting for their high fiber content, as well as vitamins and minerals important for a good metabolism.
>> We cook it ourselves, rather than buying bricks that are too salty, which may contain additives or a lot of fat. Depending on the season and the leftovers: leeks, courgettes, carrots, tomatoes, celery… you can vary the pleasures endlessly! Discover homemade soup recipes here.
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Oat bran: a “small addition” to breakfast
It has a good content of protein (15%) and fiber (15%), especially soluble fiber (beta-glucans), which absorb water and form a gel in the stomach. It promotes satiety, helping to lower cholesterol and blood sugar levels.
Chicken breast: perfect meat
Good content of quality protein (23%), very little fat (2%) and of course zero carbs: it’s okay that we make it the king of diets. Follow two conditions: consume it without a peel (where the fats are concentrated) and choose a quality one (organic, farm, Label Rouge) so that there is no more water than muscle. Discover chicken breast recipes.
Lentils: rich in good proteins
The low glycemic index and good content of protein (25%) and fiber (17%) make it a satiating food. To which are added various trace elements, including potassium, which reduces blood pressure, and a duet of magnesium and vitamin B6, ideal for the nervous system. Discover recipes with red lentils.
Buckwheat: seeds for weight loss
It competes with rice and pasta because it contains three times more fiber, especially soluble fiber (pectin, etc.), which makes you feel full. It also contains quality vegetable proteins and anti-stress magnesium. Finally, a pronounced aroma contributes to the appearance of faster satiety.
Agar-agar: light desserts
This seaweed gelling agent is used as a weight loss product in Japan, especially in tea. Containing no calories, it can thicken soup or dessert jelly or jelly, providing a quick feeling of satiety.
They are rich in protein (25%), fiber (10%) and various minerals, including the anti-stress magnesium. But they also contain most of the lipids (52%). So do not abuse, even if these are good fats that help fight cholesterol and are involved in saturation.
Konjac: zero calories
This is an Asian tuber, from which flour is obtained, which makes it possible to make types of spaghetti and tagliatelle. They provide just 10kcal per 100g compared to 150kcal for classic cooked pasta! As a bonus, the presence of soluble fibers with the effect of suppressing appetite and lowering cholesterol.
Curd: a great snack
It contains twice as much protein as yogurt (8% vs 4%). It is also a good source of tryptophan, an essential amino acid that is a precursor to the feel-good hormone serotonin. No need to choose its 0% fat content, because 3% remains moderately caloric (75 Kcal per 100 g) and more teeming.