9 Healthy Snacks That Prevent Overeating
if you just can’t make it until your next meal, there are some science-backed appetite appeasers that, even in small doses, should tide you over.
In both healthy adults and those suffering from metabolic diseases like diabetes, eating pistachios helps knock down hunger while supportinghealthy post-meal insulin responses. One 2015 study found people who added pistachios to their diets for 10 weeks had healthier levels of blood fatty acids. The authors of that 2015 credit a pistachio’s monounsaturated and polyunsaturated fatty acids for the nut’s health perks.
Crack open the hummus and grab some falafel! Adding chickpeas and other legumes to a meal or snack can help you feel up to 31 percent fuller, research shows. (How do they measure this stuff?) Gut health and bowel function also improve among regular chickpea eaters, found a recent study from Australia.
Loaded with digestion-slowing fiber and satisfying protein, beans are one of the first foods dieticians mention when asked about ultra-filling foods that can help curb your hunger. Even among those not trying to lose weight, adding beans to their diets resulted in lost pounds, found a 2016 study in the American Journal of Clinical Nutrition.
There’s far, far too much talk these days about foods that can “rev your metabolism.” But there’s some strong data to suggest certain compounds in ginger—much like the capsaicin found in spicy peppers—can increase your body’s metabolic rate while simultaneously reducing your appetite. Try grating some fresh ginger onto your spinach or beans.
Source : TIME.com, by Markham HEID