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Stay Fuller Longer with Eggs and Other Satiety-Boosting Foods

The primary purpose of food is to satisfy hunger, provide energy, and supply our bodies with essential nutrients. Although we also choose what we eat based on taste and personal preferences, it is important to have a strong foundation of satiety-boosting and nutrient packed foods in our daily diets.

What is a satiety-boosting food?

Satiety-boosting foods are ones that are rich in fiber, healthy fats, and protein. They are digested slower, thus keeping us fuller for longer. On the other hand, foods high in refined carbohydrates, such as white bread and sugar-sweetened beverages, offer very little satiety and often lead to overeating. To build your foundation of satiety-boosting foods, check out these super-filling options.

Pulses, avocados, and nuts increase satiety

Pulses—also known as beans—are a subcategory of legumes that include dried beans, dried peas, chickpeas, and lentils. Some may consider beans a perfect food as they are a great source of both fiber and protein. One cup of black beans provides more than half the daily recommendation for fiber and more than 15 grams of protein. The official journal of The Obesity Society published a systematic review on pulses in 2014 and found that meals that included pulses produced a 31% greater satiety.

baked egg in avocado

Avocado is a creamy green delight and a perfect addition to any salad or sandwich. A small clinical trial published by Nutrition Journal in 2013 studied the satiety effects of avocado. Participants who ate half of an avocado with lunch reported a 40% decrease in their desire to eat 3 hours after the meal. Just half of an avocado provides you with 10 grams of monounsaturated, heart-healthy fat to keep you full until your next meal. This avocado toast recipe makes a great breakfast or anytime snack.

Nuts such as almonds, walnuts, cashews, and pistachios, are fantastic snacks to grab on the run. Not only are nuts high in satisfying protein, fiber, and healthy fats but the hearty texture also provides additional satiety. A 2009 study published by the American Journal of Clinical Nutrition explored the difference in satiety when almonds were chewed 10, 25, or 40 times. Participants stated that their hunger was significantly suppressed when they chewed the almonds very well, or 40 or more times.

Greek yogurt is a high-protein snack

Not all yogurts are created equal. Greek style yogurt contains over twice as much satisfying protein as a traditional yogurt. In a study published by Nutrition Journal in 2013, participants ate afternoon snacks of Greek yogurt containing 24 grams of protein. After enjoying Greek yogurt, participants had reduced hunger, increased fullness, and delayed subsequent eating compared to a lower-protein yogurt snack. Eggs and Greek yogurt together make for a very satisfying smoothie. Try this orange mango smoothie recipe for a double dose of hunger-busting satisfaction.

Eggs keep you full beyond breakfast

Beyond being a wonderful source of protein, eggs also have heart-healthy monounsaturated fats to keep you full long beyond breakfast. Participants in a 2005 study published by the Journal of the American College of Nutrition reported greater satiety after eating an egg-based breakfast compared to a bagel-based breakfast. Researchers also found participants reported a significantly reduced short-term food intake after consuming eggs for breakfast. Try our easy egg in a pepper ring recipe to get a serving of vegetables and stay fuller longer after breakfast.

Working these foods—in any combination—into your mealtime and snacking routines will help you stay satisfied longer and avoid overeating. Visit our recipe center for more satiety-boosting recipes featuring Safest Choice™ Pasteurized Eggs.