10 Best Breakfast Foods That Keep You Full
Faced with the prospect of a busy day, many of us often decide (whether consciously or unconsciously) to skimp on food at the start of the day. That can be a big mistake, says Lauren Minchen, MPH, RDN, CDN, a New York-based nutritionist. “If [you eat your next meal when you’re] very hungry, it’s easy to overeat before your brain has had a chance to recognize how much food your body actually needs.”
Instead of skipping breakfast and starving yourself, you may end up eating fewer calories for the rest of the day if you eat some of these hunger-busting foods beforehand. And while we’re on the topic of breakfast, don’t miss out on these 13 healthiest snacks, according to RD.
One of the 43 high-fiber foods for a healthy diet, chia seeds help stave off hunger throughout the day. “With about 5 grams of protein and 10 grams of fiber in just two tablespoons, chia seeds are a filling and energizing addition to breakfast,” says Minchen.
Adding the protein and fiber-filled spread to your breakfast can help control cravings for up to 12 hours, according to a study in the British Journal of Nutrition.
“Berries is rich in fiber and water, which makes it a valuable addition to a filling breakfast,” says Minchen. “Fiber and water work together as a natural appetite suppressant and blood sugar balancer, keeping your energy going.”
Avocados are rich in monounsaturated fats, which help ward off hunger and boost feelings of satiety. A study published in Nutrition Journal found that eating fresh avocado with lunch can decrease the desire to eat by 40% in the hours after the meal.
“Oatmeal also contains some protein that, when combined with flax seeds or walnuts, will provide the full spectrum of essential amino acids that are required for adequate protein intake and satiety,” says Minchen.
Believe it or not, science backs it up: 25% of the calories in eggs are burned simply by digesting the eggs themselves. Plus, a high-protein main breakfast suppresses ghrelin, the hunger hormone, so you won’t feel hungry before a big party.
Apples are rich in fiber and loaded with water, which makes them a filling and satisfying way to manage appetite, explains Minchen. “They are excellent baked in the oven with some cinnamon or eaten raw with a tablespoon of peanut butter smeared on top.”
The spice is rich in polyphenols, powerful antioxidants that may improve insulin sensitivity and, in turn, our body’s ability to manage hunger cues. Add it to your oatmeal, smoothies, or toast.
The delicious and versatile dip and pita spread is a rich source of satisfying fiber and protein. And it doesn’t take much to quell those hunger pangs. A study published in the journal Obesity found people who ate a single serving a day of chickpeas (the main ingredient in hummus) reported feeling 31% fuller than their counterparts who didn’t eat the beans.
Dehydration is very common because people are so busy, they forget to drink regularly throughout the day. “Come dinner time, they are tired, hungry, and sometimes even moody,” warns Minchen. “Remember to drink one 8-ounce glass of water or seltzer every 60 to 90 minutes throughout the day to prevent dehydration-related fatigue, cravings, and overeating.”