Protein is another nutrient that’s known for its hunger-suppressing properties, as anyone who regularly eats legumes, nuts, beans, and meat can attest. It’s also important for proper cell health, brain health and muscle recovery. The tricks are to keep protein intake to an appropriate amount-and most Americans already get plenty -and to keep protein sources varied. Plant protein, such as in lentils and quinoa, provides a wealth of minerals and vitamins in addition to protein. For example, quinoa, one of the best plant-based sources of protein, has all the amino acids needed for good health, in addition to folate and fiber. Instead of eating all your protein for dinner, experts recommend eating more protein in the morning. A High-protein breakfast is one of the best ways to ensure that you keep food cravings in check throughout the day.
Because of their filling effect, many foods on this list are high in protein and fiber, but that doesn’t mean there are only meats, fruits, nuts, vegetables, and legumes. You may be surprised to learn that we are not asking you to give up carbs. Like calories, not all carbs are created equal- and thank goodness for that. Some carbs are high in resistant starch- a special type of fiber found in bread, potatoes, bananas, vegetables, chickpeas, grains, and other foods-which has been shown to keep people feeling full while simultaneously improving blood-sugar control and gut health. This is because of the unique way that resistant starch is digested. The starch bypasses the small intestine, the site of digestion for most food, and is instead metabolized in the colon. It’s then fermented, transforming into short-chain fatty prebiotics. Don’t think you have a free pass to eat more White bread and processed cereals, however-you’ll see only whole-grain and ancient-grain varieties on this list.