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We are often given information on eating for good health or for optimal energy and even about ways to lose weight, but far less often do we hear foods discussed in terms of their fullness factor. There are specific properties in particular foods that mean they are especially filling choices, not only are these foods great options when it comes to energy regulation and weight control, but for anyone who often feels unsatisfied after a meal, they are great options to base your diet around.
Unlike some fruits which have a high water content, bananas combine the nutrition of natural carbohydrates along with plenty of fibre and texture which means that they are one of the top ranking foods when it comes to their fullness factor. Even better, team your banana with some Greek yoghurt and a few nuts for an extra filling meal or snack.
Poor old potatoes took a beating when the carb police came to power in dieting circles, but the reality is that it’s the way we consume most of our potatoes (think fried versions in general!) which is the issue. A humble potato contains just 20g of carbs, is a rich source of fibre and key nutrients, and studies have ranked potatoes at the top of the fullness factor index.
It is the low glycaemic index of oats and their high fibre content that makes them one of the most filling cereal choices around. Not only are oats nutrient powerhouses when it comes to general nutrition but they can be easily incorporated into many meals including baked goods and smoothies, or can be teamed with banana for a particularly filling breakfast option that will keep you going until lunchtime.
With an extremely high nutrient content including high quality protein, Vitamin A, omega 3 fats and antioxidants, when teamed with vegetables and wholegrain bread, you have another meal that will last you for several hours. And remember, you do not have to limit your egg consumption to breakfast; they also make a great lunch addition to salads or sandwiches, or a quick and easy omelette for dinner.
Yoghurt is naturally filling thanks to its high protein content and low GI, but even better are Greek yoghurt varieties in which their processing ensures their protein content is higher than regular yoghurt. If you find traditional yoghurt a little tough to handle, team it with a naturally sweet food like a banana to get all the health benefits with a little more flavour.
Susie is currently a brand ambassador for Australian Bananas. To learn more about the partnership, click here.