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December 2018 (Vol. 3 Issue 10)

Five foods that will keep you full for longer
About the author: 
Buster Manston

Five foods that will keep you full for longer image

Is snacking ruining your diet? That's down to certain brain cells - so here are 5 foods that communicate with them to make you feel full.

1) AVOCADO

Over the last few years they've become one of the most popular things to have on toast for breakfast. Served in every trendy breakfast café across the UK, these creamy, fibrous fruits are not only delicious, but also contain oleic acid and monounsaturated fat, which tells your brain that your stomach is full.

2) LENTILS

As with all of the pulse family, lentils are a fantastic source of fibre, but thanks to their protein and carbohydrate content, they are like a snack-stopping superfood!

3) WALNUTS

A study published in August of 2017 found that walnuts increase activation in a part of the brain called the insula.1 The insula is associated with decision-making when faced with the choice between a healthy snack and an unhealthy option. So eating a few walnuts everyday will not only give you a fibre and protein boost, but they may also help you to make better food choices in general.

4) DATES

Immensely high in fibre, and delicious in smoothies for a sweetness boost, dates are a fantastic way to snack without feeling guilty. Why not try our WDDTY date, walnut and banana smoothie!

5) TUNA STEAK

As with most fish, tuna contains excellent levels of omega-3 fats. Omega-3 helps to increase the fullness hormone leptin. Research has also found leptin to increase satiety for longer among people trying to lose weight.2


References

1) Diabetes Obes Metab, 2018; 20: 173-77

2) Appetite, 2008; 51: 676-80 http://onlinelibrary.wiley.com/journal/10.1111/(ISSN)1463-1326

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