Hunger Busters vs. Hunger Igniters


When it comes to foods that really satisfy, it’s OK to play favorites. Here, Ellen Albertson, ph.D., R.D., serves up the best & worst foods to satisfy your hunger.




FIBER beans, pears, whole wheat pasta, oats and other fiber-rich eats provide bulk and slow digestion, which keeps you feeling fuller, longer.

REFINED CARBS white breads, white rice, white pasta and packaged goods that have had all their whole-grain goodness extracted during processing are metabolized quickly, spiking your insulin levels and causing you to be hungrier, sooner.

SUGAR not only drives the insulin crash-and-burn, but it may also promote leptin resistance. Leptin is the “I’m full” hormone, so leptin resistance spurs hunger and food cravings.

PROTEIN Eating about 25 grams of protein at a meal will help balance out the hunger-stoking effects of carbohydrates. Examples include 3 ounces chicken breast, 1 cup cottage cheese, 6 ounces Greek yogurt with an ounce of chopped almonds, 5 ounces canned tuna.

HEALTHY FATS As easy way to prevent the insulin boom-and-bust at meal is to add some healthy unsaturated fats. Oily fish, nuts, seeds and avocado are slower to metabolize, helping us feel full longer.

BROTH-BASED SOUP Brothy soups and other foods high in water, such as fruits and some veggies (cucumber, celery, cabbage, tomato, etc.), bump up the food volume in your stomach so you feel full faster. (For a double dose of satiety, add fiber-rich beans to your soup.)

FULL-FAT DAIRY The higher fat content in whole-milk products can make you feel fuller faster. Even though they’re higher in calories than their lower-fat counterparts, you’ll probably eat less.

Reference; Eating Well Magazine.