Updated: Jul 28, 2021
Apples How do you like dem apples! These little beauts rank number one on our list of satiating foods. Apples contain a secret-weapon when it comes to slowing digestion and creating that full feeling for longer—it’s called pectin. According to nutritionists at Tufts University, pectin in a whole apple is more filling than the equivalent amount of fruit in juice. After all it takes effort (just ask your jaw) to devour an apple so your brain and body have adequate time to register a feeling of hunger satisfaction.
Blackbeans So-called superfoods are nutritional powerhouses that help build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim? A cup of black beans packs a whopping 15 grams of satisfying protein and doesn’t contain any of the saturated fat found in other protein sources, like red meat.
Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of resistance starch a healthy carb that boosts metabolism and burns fat.
Broccoli For a low-sodium dish, this broccoli salad packs on the flavour. With 44 milligrams of sodium, there’s really no need to choose unsalted cashews. Broccoli is loaded with vitamin C and fibre.
Grapefruit A powerhouse for heart health, grapefruit contains vitamin C, folic acid, and potassium, along with pectin, a soluble fiber that may be a strong ally against atherosclerosis. Pink and red varieties also have vitamin A and lycopene, a phytochemical that protects arterial walls from oxidative damage.
Cauliflower Like other cruciferous veggies, cauliflower is full of cancer-fighting phytonutrients and is a great source of vitamin C and folate. Nibble on raw or lightly steamed florets to maximize cauliflower’s antioxidant power, and rich in potassium.
Spinach Tender and flavorful, this leafy green is rich in iron, folic acid, and vitamin K. It also contains disease-fighting antioxidants beta-carotene and vitamin C, as well as the phytochemical lutein, which protects eyes against age-related macular degeneration. Use as a substitute for lettuce in salad, lightly sauté with shredded carrot, sliced mushrooms, and garlic for a savory omelet filling.