That old story that healthy foods don't satisfy anyone is a thing of the past. So much so that you are about to discover a relationship with 10 healthy foods that satisfy you, promising not to make your stomach complain after an hour of eating. And the cherry on the cake: all are extremely tasty!
But before you start talking a little more about each one and show some amazing recipes that can become routine in your diet, check out a key tip from nutritionist Priscila Azevedo.
According to her, the key to eating healthy and being satisfied is to add fiber-rich foods to all your meals and snacks. In addition to being extremely healthy, it ensures that the feeling of satisfaction lasts longer than you think.
Soluble fibers found in fruits, oat bran and pulses are responsible for increased intestinal transit time and are related to decreased gastric emptying, as they have the ability to turn into small portions of gel in the stomach, delaying absorption. of glucose and lowering blood cholesterol ?, explains Sabrina. The insoluble fibers, on the other hand, "contribute to the increase in fecal bolus volume", complete.
Sabrina also warns: "20 to 35g per day is recommended." Here's an expertly prepared list of 10 healthy, high-fiber foods to complete your diet. The values are in accordance with the TACO (Brazilian Table of Food Composition).
1. Almonds
Nuts are generally a rich source of protein, good fats and fiber. In just a quarter of a cup, they provide us with about 5.22g of fiber. If you don't like to eat your pure portion, a good tip is to use them to spice up everyday dishes like rice or good noodles. For rice, just add a portion of chopped almonds while sautéing the onion. As for pasta, simply adding almonds to your favorite sauce will give your dish an even more special flavor. Remember: the real recipe for success is unleashing your imagination!
2. Artichoke
Besides having a very special flavor, artichokes are a fiber rich and very low calorie food. According to Sabrina, each 100g has on average 5.4g of fiber and 62 kcal. It also "has a wide variety of antioxidant substances and may have preventive action in some cancers, such as breast cancer, and lower the risk of certain eye diseases such as macular degeneration and cataracts," adds the nutritionist.
Each leaf has a small edible part, and it is part of the ritual to taste slowly, enjoying the moment. Therefore, it also helps to lessen that urge to eat fast and devour what lies ahead in the time of famine. Thus, you end up eating only the one corresponding to your hunger.
In addition to the leaves, the artichoke heart can also be a good addition to your diet and can be used as a stuffing for pizza and salads, for example. Learn how to prepare your artichoke with the video:
3. Carrots
Raw carrots have an amazing capacity to fill the stomach giving that tranquil feeling of satiety. A 100g serving gives us 2.6g of fiber and is about 34kcal. They are also a very rich source of vitamin C.
4. Pears
A medium sized pear has about 4.5 grams of fiber. Not to mention that a fruit is always a good choice for meal breaks. But if you think this is the only way to taste a good pear and enjoy the amount of fiber it offers, check out the video below and learn a recipe to get out of the routine: grilled pear salad with arugula!
5. Apples
An average apple has about 3.0 grams of fiber. Add it to your breakfast or afternoon snack with a hint of cinnamon to make it even tastier and enhance the body's thermogenic action.
6. Cabbage
Any natural food that has the dark green of a kale is highly healthy and full of antioxidants. And as far as fiber is concerned, this superfood doesn't disappoint either: 2 cups of raw kale has about 6.1 grams of fiber. A great tip for putting more kale in your diet is green juice. Learn how to do it in the video:
7. Broccoli
Broccoli is a very rich food for the human body. It contains large amounts of antioxidants, and no less than 6.1 grams of fiber per cooked cup.
8. Lentils
It's not New Year yet, but the truth is that every day is a good day to celebrate a healthy life.And nothing better than the nutritional richness of lentils to host this party. According to Sabrina, each ¼ cup of lentil has 3.5 grams of fiber and about 2.83 grams of protein. Check out a different recipe from traditional? Lentil rice? to make your everyday life even tastier:
9. Avocado
In just one avocado, there is about 9.45 grams of fiber. To use all this nutritional power to your advantage, you can make amazing and different recipes like an avocado tuna tartar. Check out the recipe:
10. Oatmeal
Avoid those hungry impulses before lunch by boiling your breakfast with a good dose of fiber: oatmeal. Oats contain about 1.2 grams of fiber per 100g serving. To make your porridge even tastier and healthier, sprinkle brown sugar, serve with fresh fruit and have a nice day!
And don't forget: The more fiber you add to your menu, the more water you should drink, otherwise your gut may get stuck.
HOW TO STAY SATISFIED ON A RAW VEGAN DIET - 10 TIPS FOR BEGINNERS (May 2024)
- food
- 1,230
