7 Filling Low Carb Healthy Foods to Eat Often

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

7 of the Most Satiating (And Low Calorie) Healthy Foods to Eat

Most of us have our daily routine pretty well established. First thing in the morning, you might grab some breakfast, 10:30 a.m. means it’s time for a snack, and by noon you’re ready to eat lunch.

But if 2:00 p.m. starts to roll around and you find your stomach starting to rumble already, it could mean you’re not filling your plate with the right healthy foods.

You probably already have a good idea about what foods are good for you, but do you know what the most satiating foods are?

Fiber and protein move slowly in the digestive tract to maintain fullness, while refined carbohydrates produce a burst of energy and leave you feeling hungry again almost instantly. It’s all about getting a good mix to keep you full, ward off hunger, and curb your cravings. Fiber and protein help keep you fuller longer.

So what are the most filling foods to prevent hunger?

In 1995, a group of researchers set out to answer just that. They created a satiety index to define which healthy foods are the most filling.

In their study, they looked at 38 foods from different food categories and fed a 240-calorie portion of each food to the study participants. Then they determined how satiating each item was by looking at how much the participants ate over the next two hours.

Their results were pretty interesting, and they might not be what you expect.

Using the findings of this study, I’ve compiled a list of the 7 most satiating foods that will keep you feeling full to prevent cravings without taking a massive toll on your waistline. Ready to find out what they are? Let’s get started.

7 Satiating Foods

1. Eggs

Eggs are one of nature’s most perfect foods when it comes to nutrition, so it’s not all that surprising that they’re also one of the most satiating foods available.

The satiety index defined each food on the list by how it compared to white bread at 100%. Eggs ranked pretty high up on the list, coming in at an astonishing 150%.

That means that your morning omelet can satisfy your hunger 150% more than eating a piece of white bread! Eggs are one of the most satiating foods available.

Eggs are full of protein, which can help promote fullness and squash cravings.

Because they’re also relatively low in calories, they’re also incredibly nutrient-dense and filling.

One large egg has just 78 calories and can provide tons of vitamins, minerals, protein, and fat.

Keep in mind that how you enjoy your eggs can play a pretty big role here, though.

A few scrambled eggs can be a great addition to your breakfast plate, but loading up on the not-so-healthy toppings might not be the best option. This can add more fat, salt, and calories to food, pretty much nullifying the health benefits that come with eggs.

2. Bananas

On the satiety index, bananas clock in at an impressive 118%, making them a great option when it comes to satiating foods.

Of course, this isn’t much of a surprise, given the stellar nutrient profile of the banana. Bananas are high in fiber, which can help to minimize cravings and maximize fullness.

Opt for unripened bananas and you’ll also get a healthy boost of resistant starch, which can promote satiety while improving digestion.

Besides being incredibly satisfying, bananas are also pretty low when it comes to calorie density. One medium banana is just 105 calories and boasts about 3 grams of fiber, plus tons of potassium, vitamin C, and vitamin B-6.

3. Fish

Aside from the heart-healthy benefits, the satiating effects of fish are just another reason to add it to your grocery list.

Fish is rich in protein; just one serving of salmon knocks out a significant portion of your daily requirements, providing an astonishing 19 grams. It’s also full of healthy omega-3 fats, which help you stay satisfied long after you leave the table.

The protein found in fish has been found to be especially satiating, especially when compared to other types of animal protein. One study compared fish protein with beef protein and found that when participants ate fish for lunch, they ate 11% less calories at their next meal.

That being said, it’s not all that surprising that fish came in at 225% on the satiety index and is considered the most satisfying source of protein.

Best of all, fish is high in nutrients but low in calories. A 3-oz serving of salmon contains just 175 calories, meaning you can feel free to enjoy it totally guilt-free.

4. Oranges

Good news, fellow fruit lovers: oranges are one of the best healthy foods you can eat if you’re looking to stave off hunger!

With a score of 202%, oranges were the most satiating fruit included in the study. This is because they’re super low in calories but high in fiber. You can eat a hefty portion of oranges and feel full without stacking on excessive amounts of calories. Hungry? Bite into an orange — they’re low in calories and high in fiber.

A small orange contains about 45 calories plus 2 grams of fiber, making it the perfect choice for a mid-morning snack to keep cravings away between meals.

Note, however, that the same does not hold true for orange juice. Highly concentrated, it delivers a mega dose of the sugar and calories found in oranges, without the beneficial fiber. Stick to real oranges to really take advantage of their health benefits and satiating properties.

5. Beef

Compared to fish, beef might not quite make the cut, but there’s no doubt that it’s up there on the list as one of the most satiating foods you can eat.

A single 3-oz serving of ground beef packs in 22 grams of protein, making it easily one of the most nutrient-dense protein sources out there.

On the satiety index, beef clocks in at 176%, putting it right behind fish in the category of protein-rich healthy foods.

Besides protein, including the occasional serving of beef brings plenty of other benefits to the table as well. It’s rich in vitamin B12, zinc, and phosphorus, not to mention iron.

Choose high-quality cuts of beef and always go for grass-fed varieties to really get the biggest nutritional bang for your buck.

6. Apples

Apples are pretty well known for being super healthy. After all, an apple a day keeps the doctor away, right?

But besides being great for your health, did you know that apples are one of the best healthy foods for keeping your stomach happy?

A large apple contains a whopping 5 grams of fiber. Plus, they’re loaded with pectin, which can take twice as long to leave the stomach compared to other types of fiber. On the satiety index, they come in with a rating of 197%. Apples are full of pectin, which helps keep you fuller longer.

Not only that, but apples are brimming with fat-burning properties. Thanks to their pectin content, fat absorption in the cells is limited. They also have polyphenols that can activate fat burning genes, which can help eliminate body fat deposits even more.

Depending on the size of the apple, they typically contain between 75-115 calories, but deliver a concentrated dose of health benefits and satiety with every serving.

7. Grapes

As with most fruits, grapes make a very filling and totally guilt-free snack. In fact, they come in just behind apples and oranges at 162% on the satiety index.

This is because they have a high water content, so you’re able to eat lots of grapes for a very low amount of calories.

In addition to getting a good amount of volume, you’re also filling up on nutrients rather than empty calories. For just 62 calories per cup, you get a gram of fiber plus lots of antioxidants, vitamin K, copper, and vitamin B2.

It’s important to note that this only applies to grapes, not any of its derivatives like raisins. Raisins are super concentrated and don’t provide the same volume as grapes, since all the moisture is removed. Instead, they provide lots of sugar and calories for a much smaller amount of food.

Watch this video – Low Carb Snacks That Actually STOP Cravings

The Bottom Line

Take a look at the top 7 most satiating, least calorie-dense foods and you’ll probably notice a pattern. They’re all real, natural, healthy foods that come with tons of vitamins, minerals, fiber, and protein rather than sugar and calories.

Though processed foods can definitely be satiating, they come with a high cost: extra sugar, sodium, fat, and calories that don’t belong in a balanced, healthy diet. Not to mention some of the unpleasant side effects that come with a diet full of processed foods, like excess weight and chronic disease.

Filling up on some of these satiating and low calorie healthy foods is a great way to cut down on cravings, decrease your intake, and round out your diet. Plus, incorporating one or two into each meal or snack can really help out if you’re looking to lose weight.

Give it a try today! Plan out your next meal using at least one of these satisfying, healthy foods and you’ll be able to tell the difference. No more hunger, no more cravings, and much more satisfaction, guaranteed.

Written by Yuri Elkaim

Author Bio:

Yuri Elkaim is a nutrition, fitness, and fat loss expert and the NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet. A former professional soccer player turned health crusader, he’s well-known for helping people who’ve tried everything to lose weight, with little success, finally achieve breakthrough results. For more great health insights and to discover whether you’re “silently sick,” get your FREE health score at YuriElkaim.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The 10 Foods that You Thought Healthy but Aren’t

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

A Nutritionist Lists 10 Fake “Healthy” Foods You’re Eating

We’re sorry, but those lovable veggie straws made the list.

Even though you scan the ingredients to make sure you’re making healthy choices, it can be hard to uncover all of the health food posers lining the shelves of your grocery store. While it’s not bad to indulge in these types of foods every now and then, it’s important to classify them for what they really are: a different form of junk food.

Ultimately, no packaged products will ever beat classic whole foods like meats, fresh fruits, and vegetables.

10 Fake “Healthy” Foods You’re Eating

The following 10 foods often fool consumers by appearing to be healthy, but in reality, they’re no better than your average bag of chips or cookies. Here the worst faux healthy foods.

1. Vegetable Oil

Anything that comes in a package stands a good chance of containing vegetable oils, which sound deceivingly good for you. Vegetable oils don’t come from true veggies, and they’re so highly processed that they don’t contain an ounce of nutritious vitamins or minerals.

In fact, they’re inflammatory foods loaded with unhealthy omega-6 fats. Regardless of the type of snack you’re purchasing, if it contains “vegetable oil” or sunflower, grapeseed, corn, canola, soy, or anything else that isn’t olive, coconut, or avocado, you’re probably getting something that’s junk.

Eat this instead: Avocado oil, coconut oil, or extra virgin olive oil.

2. Veggie Chips

Veggie chips made from beets, carrots, or zucchini might seem like a healthy option, but in reality, they are just as bad as potato chips. Most brands use highly processed vegetable oils, poor-quality salt, and are filled with preservatives.

Eat this instead: Make your own roasted veggie chips.

3. Packaged Paleo Granola

While you might assume that Paleo “granola” is good for you because it’s grain-free, that’s hardly true: this stuff can be just as loaded with sugar, preservatives, vegetable oils, and even non-Paleo ingredients like corn or soy. Just because a label claims to be Paleo, doesn’t mean that it actually is.

Eat this instead: Make your own Paleo granola with baked chopped nuts, seeds, shredded coconut, and cinnamon.

4. Protein Bars

Most protein bars are full of sugar, preservatives, and high-carb ingredients like dried fruits. The oils used in these bars are usually nutrient poor, and sometimes they might even contain artificial sweeteners, colors, or other flavorings.

Eat this instead: Paleo meat bars, which have fewer ingredients.

5. Bottled Smoothies or Fresh-Pressed Juices

Smoothies can be great ways to drink in a variety of healthy fruits and veggies. The problem comes in with pre-made smoothies, which require preservatives and are often stocked with much more sweetener than you’d add at home.

Bottled juice, even if it’s labeled “freshly pressed” or “100% organic” is still juice: high in sugar and carbs. If you’re going to drink your fruit, make sure it’s got all of its fiber and isn’t loaded with preservatives or other unnecessary ingredients, like extra sweeteners.

Eat this instead: Blend up your own smoothies or prep freezer smoothies ahead of time, with all the natural fiber included.

6. Gluten-Free Desserts

Many companies produce “Paleo” baked goods, cookies, and desserts. However, even though they only contain Paleo ingredients, they are also loaded with sugar.

They might be tasty and convenient, but they’re not really different from snacking on gluten-filled desserts or snacks of the same kind.

Eat this instead: Make your own fat bombs or Paleo desserts where you can control the amount of added sweetener.

7. Veggie Straws

Much like veggie chips, veggie straws have hit the market with force as a healthy alternative to potato chips. Unfortunately, these are just veggie chips marketed differently. They offer little fiber or other nutritive value and are packed with vegetable oils and preservatives.

Eat this instead: Make your own using sweet potatoes, carrots, and beets!

8. Dried Fruit

Fruit is packed with antioxidants, vitamins, and other good-for-you nutrients. However, when you opt for the convenience of dried fruits, the story changes. Dried fruits are as high in sugar as candy, and the nutrient level reduces due to its heavy processing.

Eat this instead: Fresh fruit or make your own gummies.

9. Packaged Roasted Nuts

Even though a package of roasted nuts might say “organic” or “all-natural” on the label, the truth is that if they’re pre-roasted, they may already be rancid. Nuts are highly perishable and need to be kept in an environment closer than the grocery store shelves (the refrigerator is optimal).

Plus, most of these nuts are roasted in vegetable oil like canola, corn, or grapeseed, which can add too many omega-6 fats to your diet, boosting your odds of inflammation.

Eat this instead: Raw, unsalted nuts – or roast your own almonds.

10. Deli Meats

Most brands of deli meats use artificial colorings, inflammatory preservatives, and sugar. Even most organic versions use carrageenan and other pro-inflammatory additives. They can also contain nitrites and nitrates, which irritate the digestive lining.

Eat this instead: Add shredded chicken to your sandwiches or keep hard-boiled eggs on hand for a quick Paleo egg salad sandwich. You can also make a veggie sandwich with Paleo hummus, avocado, sliced onions, lettuce, and tomatoes. Yum!

Watch this video – The 10 Foods that You Thought Healthy but Aren’t

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The 9 So-Called Unhealthy Foods that Are Actually Healthy

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

9 ‘Unhealthy’ Foods You Were Told to Avoid (But Are Actually Good for You)

Recognize any foods you’ve been avoiding on this list? Here’s why you should consider giving these foods a try.

Many of the reasons we avoid certain foods aren’t actually based on recent science, but conditioning growing up, or even influences from media or corporations. In fact, most commonly avoided foods are actually extremely nutrient-rich, and could add a huge amount of nutrition to your diet.

Here are the most common “unhealthy” foods and why you’ll want to give them a fresh shot.

1. Chocolate

Chocolate is often avoided because of the idea that it’s loaded with sugar. However, real chocolate is made with cacao with no artificial ingredients or dairy. This pure form of chocolate is bursting with more polyphenols and other powerful anti-aging antioxidants than most other foods. These can help prevent disease and DNA damage that causes signs of aging, like wrinkles.

Add a square of 75 percent to 85 percent cacao dark chocolate to your diet as a nightly dessert to cash in on some of these antioxidants.

2. Offal

Chances are, you haven’t eaten a whole lot of offal, or organ meats, since “muscle meat” like chicken breasts and pork tenderloin is so much more common. Offal is often seen as the scraps or parts of the animal that gets thrown away.

However, organ meats are a nutrient powerhouse. Meats like liver, heart, and kidneys are high in true vitamin A, the kind that our body absorbs more readily than the vitamin A we get from orange foods like carrots, which is actually beta-carotene.

They also contain large amounts of B vitamins, as well as copper and magnesium.

To ease into eating offal, try this honeycomb tripe with bacon in a nourishing stew (read below).

Tripe, Bacon, Bone Broth Gut-Nourishing Stew

Recipe by Jennafer Ashley

Honeycomb tripe simmers in a rich ghee and tomato sauce with veggies and crisp bacon for a protein-rich dish full of hearty flavor.

Tools:

• Large pot
• Strainer

Ingredients to cook tripe:

• 1 lb tripe
• 8 cups water
• 1 sprig of rosemary

Ingredients for stew:

• 1 lb pre-cooked tripe, cut into 1-2 inch pieces
• 1/2 cup bacon ends
• 1 cup carrots, chopped
• 1 cup celery, chopped
• 1/2 cup sweet white onion, finely chopped
• 4 cups beef bone broth
• 1 T ghee
• 2 T tomato paste
• 1 t garlic, minced
• 1 t dried basil
• 1/4 t sea salt

Instructions:

1. Begin by rinsing tripe well and placing into a large pot covered with water. Add rosemary sprig. Bring to a boil over medium heat. Reduce to medium-low heat and cover with lid slightly cracked. Simmer 2 hours or until tripe is tenderized.

• Remove tripe from pot and place into a strainer to cool. Once tripe is cool enough to touch, cut into small pieces.

• Melt ghee in a Dutch oven or large pot over medium heat. Add garlic, onion, celery and carrots. Cook 5 minutes. Stir in bacon and continue to cook uncovered an additional 5-7 minutes, until bacon ends are lightly crisped.

• Stir in sea salt, basil and tomato paste. Add tripe and stir well. Pour in bone broth and bring to a low boil. Simmer 30 minutes uncovered.

3. Coconut Oil

While many people swear by coconut oil, but you may avoid it because you’ve heard it’s pretty high in saturated fat.

Fortunately, studies show that there is no correlation between eating saturated fat and an increased risk of heart disease. Plus, eating a low-fat diet isn’t doing you any favors – it doesn’t reduce risk of coronary heart disease, stroke, or cardiovascular disease.

Once you get past the idea that saturated fat is unhealthy, you can get on board with its impressive list of benefits. Coconut oil is antibacterial, can help boost your metabolism, and even help raise your HDL “good” cholesterol levels due to its unique medium-chain fatty acids.

Add coconut oil to your diet regularly by sautéing veggies in it, or using it in place of butter while baking to create moist, flaky Paleo goodies.

4. Egg Yolks

Although egg yolks are being re-recognized as a health food, you may still be avoiding them thinking they will raise your cholesterol levels or increase your risk of developing heart disease.

Fortunately, research shows that dietary cholesterol has little to no impact on your blood cholesterol levels. In fact, your body produces its own cholesterol; if you eat more, your body makes less, and vice versa. Only about 25 percent of the population is extra-sensitive to dietary cholesterol raising their blood cholesterol levels.

In truth, egg yolks contain extremely important nutrients, like choline, which helps keep your brain healthy, and vitamin A, a potent antioxidant that can help fight DNA damage that causes disease.

Scrap the egg white omelet and fry up a few whole eggs in the morning instead. They’re nutrient powerhouses!

5. Coffee

Coffee. Is it good for you? Is it bad for you? Is it worth it?

The controversy surrounding coffee may have convinced you to avoid it altogether.

However, the benefits of this bean are worth a cup or two.

Research shows that coffee can help reduce your risk of developing type 2 diabetes, lower your chances of developing Alzheimer’s, and even help fight depression.

These benefits are thanks to its caffeine and high antioxidant content. Note, coffee in moderation can boost your health, but like anything, too much of it can have negative effects.

6. Nuts

You may have been told to avoid nuts due to their high calorie or fat content. While it’s true that just a few tablespoons of nuts are roughly 100 calories and a good deal of fat, nuts like almonds also contain a high amount of antioxidants like vitamin E, essential minerals like selenium, magnesium, copper, and even a good amount of protein.

Sure, nuts may be calorie and fat-dense, but as long as you stick to a small handful a day, you’ll be able to cash in on their abundant nutrients and benefits. Add some to your salads or sprinkle chopped nuts on a chia pudding.

7. Sardines

For a lot of us, the idea of eating tiny whole fish (bones and all) is a little unappealing. After all, wouldn’t they be crunchy, or taste odd? And what about BPA in canned foods? Is it really worth the buy?

Fortunately, if you’re turned off by the idea of eating whole sardines – skin, bones, and all – you can find boneless and skinless versions in most health food stores. As far as BPA (bisphenol-A, a chemical found in the lining of cans) is concerned, you can also find many BPA-free canned sardines on the same shelf.

The benefits of eating sardines are tremendous. They’re a cheap source of omega-3 fatty acids, which help support brain health, and vitamin D, which can help reduce your risk of developing cancer.

Try adding sardines to a stir-fry, or bake up these Fisherman’s Eggs for breakfast.

8. Bananas

It’s true that bananas are high in carbs and sugar, but when eaten in moderation, these convenient fruits pack a heavy nutritional punch.

Bananas are rich in potassium, vitamin B6, and copper. Even though bananas contain more sugar than some other fruits, they can actually help balance blood sugar levels due to their high pectin fiber content.

There’s no reason to avoid this convenient fruit. Grab one alongside some almond butter for a quick breakfast, or tote one to work for a healthy snack.

9. Grass-fed Beef

Beef – and red meat in general – is a pretty controversial food due to its high saturated fat and cholesterol content. However, recent studies show that neither saturated fat nor dietary cholesterol contribute to increased risk of developing heart disease.

Grass-fed beef is a great source of high-quality protein, as well as a source of several essential nutrients like vitamin B12, zinc, selenium, and iron. In addition, it also contains other beneficial compounds like creatine, which can help improve muscle growth, and taurine, which can help protect against heart disease.

To get the benefits of beef without any drawbacks like added hormones or antibiotics, make sure you purchase ethically-raised beef from a local farm whenever possible. Natural, grass-fed beef also contains a higher level of omega-3s and beneficial antioxidants like glutathione to help fight aging.

Watch this video – 7 Junk Foods That Are Actually Healthy

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook