4 Snacks that Suppress Appetite

As seen on May 1st, 2013 on:

written by The Nutrition Twins,

Despite the appetite suppressant industry being a multimillion dollar one, research fails to show that there is a suppressant that is both safe and effective. However, certain healthy foods naturally suppress the appetite, and if you include them in your diet, you’ll likely consume fewer calories. Work these four healthy snacks into your menu to help cut cravings.

Apple with a hard-boiled egg
Why it works: Apples are packed with pectin, a soluble fiber that fills the stomach and prevents hunger-triggering blood sugar crashes. Additionally, apples require a lot of chewing, so they force you to eat more slowly (remember, it takes 20 minutes for your brain to receive the signal that it’s full, so anything that takes longer to eat helps). To boot, the egg is hits you with protein, which takes longer to digest and makes you feel full. Plus, research suggests eating eggs at breakfast makes you consume less later in the day.

Green tea and in-shell edamame
Why it works: The catechins in green tea help to keep blood sugar stable so you won’t crave an edible pick-me-up when blood sugar drops. At the same time, green tea’s EGCG (epigallocatechin gallate) increases the hormone CCK (cholecystokinin), which creates a feeling of satiation. Edamame supplies a satisfying dose of protein and the powerful antioxidant genistein, which has been shown to depress appetite and reduce food intake. The icing on the cake: Shelling edamame will keep your munching in check—they’ll take longer to eat, and research indicates your brain will get the signal that you’ve had enough as you see the empty pods pile up.

Steel cut oatmeal with almonds
Why it works: The fiber in oatmeal, particularly one called beta-glucan, slows the digestion of the carbohydrates, making you feel full longer. It also stabilizes blood sugar so you won’t crave a snack soon after eating, and the slow-burning carbohydrates suppress the hunger hormone gherlin. Almonds serve up healthy fats and protein, which both take longer to digest, keeping your grumbling tummy at bay. Just keep tabs on your portion sizes—limit yourself to a half-cup of cooked oatmeal (100 calories) and 2 tbsp of slivered almonds.

Sweet potato with cinnamon
Why it works: Sweet potatoes contain resistant starch, a type of fiber that slows digestion because it “resists” being digested in your small intestine, prolonging feelings of fullness. And cinnamon adds more than flavor—research indicates that the spice helps to lower blood sugar levels which aids in appetite reduction. Pro tip: Allow your potato to cool before you eat it to maximize resistant starch content.

TELL US: Which snacks do you reach for when you’re hungry?

Edamame Hummus