Satisfaction Guaranteed!
Lots of products claim to offer satisfaction, but what about foods? Can some foods actually satisfy your hunger better than others?
Foods rich in proteins and fiber are slower to digest, and will help you to feel satisfied for longer periods of time. Foods that metabolize at a higher rate, such as refined carbohydrates (think packaged foods like breads, crackers, cereals), burn quickly leaving you to feel hungry soon after. The question of satiety (fullness or satisfaction) plays a big role in how we eat—and more importantly, why.
Learning what foods provide you with a high satiety level is crucial to making healthy food choices. Why is that? In this culture of abundance, we’re not malnourished due to lack of food; it’s due to making poor food choices. The standard American diet (appropriately called SAD) is filled with empty calorie foods such as sodas and snack items. These foods offer what we’re craving—sweetness, saltiness, crunch, etc.—but provide no nutritive value. Alternatively, when your taste buds are introduced to healthy foods like lean proteins and fresh vegetables, you will begin to desire a diet rich in the foods that nourish you in every way. A great side affect of eating healthy foods is the absence of that all-too-familiar gnawing hunger. When the body’s needs are met—nutritionally speaking—cravings for empty calorie foods will greatly diminish or go away entirely.
So, is “eating right” easier said than done? Recently, a friend—while snacking on a cupcake—said to me, “I wish I could eat healthy like you!” Her comment struck me as funny since I’ve never seen her eat anything that didn’t come from a bag, box, or can. Isn’t that like saying you wish you could play the piano, yet you never learned to read music? And, by the way, you don’t even own a piano?
Just like any desire or goal, you need to take action to achieve it. Do you want to make better food choices? Then you must plan for it! Shop at local organic and whole food markets. Read labels and decided what’s best for you and for your family. Make sure your refrigerator is stocked with a variety of healthy choices. Replace sodas and artificial fruit drinks with water. Seek out recipes that include an abundance of colorful, healthful, and natural foods.
Try testing your own levels of satiety. Tomorrow, replace your typical morning cereal or bagel (you are eating breakfast, aren’t you?) with an omelet. Try it for a week. You’ll notice that meals high in protein will increase your satisfaction level. Eat plenty of fish, chicken, beans, and vegetables. Lean red meats can be added to your diet depending on your personal needs and eggs provide an excellent source of protein (keep in mind that free range eggs can be lower in cholesterol and fat than mass market varieties).
Combine proteins with fiber-rich foods such as avocados, flax seeds, spinach, broccoli, cauliflower, asparagus, dark berries, eggplant, celery, bell peppers, snow peas, zucchini and many others. If you’re not a fan of some of these foods, try introducing them in small quantities. Add diced high-fiber vegetables to your meals and you’ve not only increased the nutritive value, you’ll feel a noticeable difference in your level of satisfaction. Just as important as adding protein and fiber to your diet, remember to eliminate foods that provide little or no nutrition.
Not all tastes are a matter of genetics. Yes, some of us are predisposed to prefer either savory or sweet foods, but healthy food choices can be learned. For example, I read an article several years ago about the amazing benefits of broccoli. The article mentioned that people with chronic fatigue syndrome and fibromyalgia are often deficient in key elemental nutrients. Broccoli is a powerhouse vegetable that provides vitamins (A, C, B1, B2, B3, B6), iron, calcium, potassium, fiber, magnesium, zinc, folic acid, and even some protein.
I immediately went out and bought some, although it was not my favorite vegetable. At first, I preferred to eat it cooked and I sprinkled a little parmesan cheese on it. I graduated to just adding a bit of sea salt and then began to eat it raw in salads. I now eat it both plain and in a variety of other foods and consume it nearly every day. I have developed a taste and a preference for broccoli. Why not make an acquired taste of something good for you? I now enjoy many healthy foods and my meals are complemented with a colorful array of veggies.
Here are two other big reasons to increase your protein and fiber intake: you won’t need to count calories, and you will reduce or eliminate your sugar cravings! Most healthy foods are naturally low in calories and because your hunger is satisfied, you will not crave unhealthy foods. Try it yourself!
When you learn what foods satisfy your hunger rather than stimulate it, you’ll have found an essential key to a healthier you!
