Certain meals leave us wanting more to eat, while others leave us full for a long time. This is because some foods take longer to digest than others, resulting in varying levels of satiation.
We feel hungry when our stomach is empty. Eating foods that take longer to move through the stomach keep us feeling full for longer, preventing us from overeating. Fat, for example, stays in the stomach longer than carbohydrates do. Carbohydrates stay in the stomach for about three hours, while it takes six hours to digest fat.
Lean meats help us feel full for longer, but foods with a high level of saturated fat such as deep-fried food and snacks have a detrimental effect on our health, as they are high in calories and boost the level of lipids in the blood.
Foods that are high in fiber such as fruits and vegetables also leave us feeling full for a long time. Cucumber, aubergine, peppers, and celery are low in calories, ranging from 10 to 30 kcal per 100g. But they are high in water and dietary fiber, keeping us full for longer and stimulating our digestive system.
Be cautious with root vegetables like potatoes and sweet potatoes, as they tend to have higher levels of calories and carbohydrates than other vegetables. Steaming is better than grilling when cooking root vegetables, as they take longer to digest when cooked this way, leaving us satiated for longer.