What are the most filling foods?

Some foods can maintain the feeling of fullness for longer than others. These foods often have certain characteristics that offset hunger. Many contain a lot of protein, such as eggs, lean meat or fish, nuts, and low-fat dairy.

People sometimes refer to the feeling of fullness as satiety. In 1995, researchers at the University of Sydney put together a satiety index to measure how effectively various foods achieve satiety. In their experiment, participants ate different foods and gave a rating of how full they were after 2 hours.

Eating foods that satisfy hunger can help control calorie consumption. For example, eating a meal that contains filling foods is likely to reduce portion size and snacking between meals. This can aid weight management by cutting the overall calories a person consumes in a day.

Many unhealthful foods are not satiating. Highly processed foods or those high in sugar often have lower satiety scores. Avoiding these foods in favor of those with high satiety scores will have health benefits and offset hunger better.

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Resource:

https://www.medicalnewstoday.com/articles/324078