Logically, in the diet we find foods that satiate more than others, and some are more fattening than others. But are there foods that are satiating and not fattening at the same time? The answer is yes, and quite a few!
In this article we will learn about 20 satiating but not fattening foods; we will analyze their properties, contents and some ideas for cooking them.
20 foods that satiate hunger but are not fattening
The good news is that there is a wide variety of satiating but not fattening foods. We must clarify that they are “not fattening” if consumed in “normal” portions, but like everything else, an excess can change this.
However, if they are included in the diet and are taken from time to time, it can be said that they are not fattening -they help to maintain the line-, and also eliminate the feeling of hunger that often appears throughout the day, reducing our desire to snack between meals..
The 20 satiating but not fattening foods that we propose are the following:
1. Apple
The apple is a food that is notable for its high water and fiber content, and for its low calorie levels.In addition, if you eat it with the skin on, you will fight constipation. Thus, the apple is a very satiating food that is not fattening.
- We recommend: “Apple: 13 benefits and healthy properties of this fruit”.
2. Lentils
Lentils are another satiating food that is not fattening. a very nutritious food. They are a type of legumes, which contain a large amount of resistant starch. Starch is a complex carbohydrate that is filtered through the stomach and fermented in another organ: the large intestine.
In this way, our body takes advantage of stored fats and uses them as fuel.
3. Other legumes
In addition to lentils, legumes in general are also satiating and not fattening. Examples are beans and chickpeas. From a nutritional point of view, they are very balanced foods.. In addition, they provide fiber, carbohydrates and proteins.
4. Nuts and dried fruits
Nuts are also very satiating; in times of study they are very good to activate the brain and avoid fatigue. In addition, nuts have high levels of fiber, and their fats are healthy. Another of their properties is that they help reduce cholesterol levels.
5. Carrot
Carrot is actually a type of vegetable. It has high levels of fiber, many nutrients and lots of water. It is also low in calories, it is low in caloriesIt is also low in calories, making it another satiating food that is not fattening. Another of its properties is that it is rich in potassium and phosphorus, which improves energy in the brain and body. Another of its benefits is that it strengthens nails and hair.
6. Salmon
Salmon is a type of fish; it is characterized by its high levels of Omega 3 fatty acids. These levels of Omega 3 help us feel satiated when we eat it, and at the same time it is not fattening.
7. Avocado
Avocado is a fruit that can help reduce body weight. The positive aspect of avocado is that, although it is caloric (contributes between 150 and 170 kcal for each 100g), it is so satiating that it helps you eat less and snack less between meals. In addition, it can help reduce cholesterol, and provides vitamins B and E.
Another of its advantages is that it takes care of our cardiovascular system, due to its high content of monounsaturated fatty acids.
8. Fresh vegetables
Vegetables are healthy, but if they are fresh, all the better.. This is another satiating food that is not fattening. Among them we find good options, such as broccoli and lettuce. In addition, fresh vegetables can be eaten in different ways and through different dishes, such as vegetable creams, salads, etc.
9. Egg
Eggs can also be considered satiating, and in addition, they are not too fattening. This implies that, like all the foods mentioned above, it is ideal to take them from time to time, and never in excess, because otherwise their “non-fattening” power disappears. In this case, the ideal is not to fry the eggsbut boil them or cook them in a French omelette.
10. Soups
Soups are also ideal if we want to satiate ourselves but we do not want to gain weight. These consist of broths or liquids rich in flavor; in addition, they usually contain some type of pasta. They can be eaten hot or cold, and can be accompanied by legumes, potatoes, vegetables…
11. Blueberries
Blueberries are another type of fruit that, like apples, are very satisfying and not fattening. They contain high levels of fiber (approximately 5% of their weight) and help to reduce cholesterol levels.
12. Oatmeal
Oatmeal is a type of cereal of slow absorption, which we can take for breakfast, in the form of flakes. It is a food rich in proteins and fiber, that satiates and is not fattening (due to its low calorie content).
13. Boiled potato
For many experts, boiled potatoes are one of the most satiating foods, of the most satiating foods. Some studies even claim that they are three times more satiating than bread. In addition, they are not fattening, because they do not contain fat.
14. Chard
Chard is a type of plant that can be cooked in different ways can be cooked in different ways. It is a very satiating food, which you can consume through salads, vegetables, cooked vegetables, etc.. In addition, they are not fattening.
15. Vinegar
Vinegar is a food that helps to reduce the sensation of hunger; that is to say, it is satiating. This is explained because it lowers the glycemic index of foods that are rich in carbohydrates (such as pasta).
16. Spinach
Spinach is another type of plant that is very satiating and not fattening. It can be cooked in different ways (fried, cooked, fresh…) and in different dishes: salads, vegetables… What you eat spinach are its leaves, which are large and dark green.
- You might be interested in: “10 foods rich in iron ideal to combat anemia”.
17. Water
Water, although it is not strictly speaking a food, it accompanies our diet and our daily life. It is a good option to avoid certain cravings, since it “fills us up”. A tip is not to drink it too cold, because that could make it difficult to digest certain foods.
18. Whole wheat bread
Bread, contrary to popular belief, is “not fattening” (unless we eat excessive amounts of it). The ideal is to consume between 100 and 150 g of bread a day (and to avoid adding jams, butters, etc., if we want to maintain the line). Another even healthier option is to opt for wholemeal bread, which is more nutritious and satiating.
19. Haddock
Haddock is a type of fish very rich in proteins. It is a fish similar to cod. a fish similar to codIt is native to the North Atlantic, among other places. Its low calorie content (70 kcal per 100 g) makes it a food that is not fattening, and at the same time, satiating.
20. Other fruits
Other fruits, in addition to some already seen (apple, avocado…) also satiate and are not fattening: this is the case of grapes and oranges. Moreover, they are juicy and tasty fruits, ideal to eat in summer but also at other times of the year.