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High-satiety foods help keep you feeling full longer and make it easier to avoid snacking on unhealthy options. Fortunately, many of these satisfying, low-carb foods can be found right at your local grocery store. In this episode of the Reluctant Low Carb Life podcast, Anita shares 15 top picks, explains why they work, and gives practical tips for how to use them in your daily meals.
Whether you're new to low-carb eating or want to stay on track, these food choices can make a real difference—click here to read more (https://reluctantlowcarblife.com/top-15-high-satiety-foods-to-keep-you-full-found-in-your-local-grocery-store/) .
#ReluctantLowCarbLife #LowCarbLiving #HealthyEatingTips #SatietyFoods #LowCarbGroceryList #KetoFriendlyFoods #StayFullLonger #CleanEatingChoices
Support the show (https://www.buzzsprout.com/2029615/support)
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0:01
[Music]
0:06
Hi, this is Anita from Reluctant Low
0:08
Carb Life where we like to talk a lot
0:10
about the trifecta of health which is
0:12
about eating foods that are fresh, foods
0:15
that help you feel full or satiety and
0:18
fitness. And today I want to talk a
0:20
little bit about satiety. And I want to
0:22
talk to you about some foods that are
0:24
high in satiety, which satiety, you
0:26
know, essentially means that foods that
0:29
provide a feeling of fullness and
0:30
satisfaction
0:32
long after eating. You know, if you've
0:35
ever eaten a meal that's been high in
0:36
like carbs or high in allprocessed foods
0:39
and then, you know, you're like really
0:41
stuffed and then an hour or two later
0:43
you're like, I am so hungry. You know,
0:46
that's because the food that you ate was
0:48
not a high satiety food. You know,
0:51
typically a high satiety food is rich in
0:53
protein, fiber, healthy fats, and which
0:56
slows down digestion and keeps hunger at
0:58
bay. So, that is one reason why we're
1:01
great believer in choosing foods that
1:02
can help with satiety. So, you know,
1:05
satiety is very much a part of any type
1:07
of low carb or any type of healthy diet
1:10
actually because the idea is you want to
1:12
be able to, you know, eat food that will
1:14
make you feel full longer. And so then
1:17
you just naturally don't eat as much
1:18
because you're not hungry or you're not
1:20
grabbing snack that's not good for you
1:23
because you're essentially not hungry.
1:25
So, let's talk about some foods that are
1:26
high in satiety that you know you can
1:28
find at your grocery store that are good
1:30
for you. One of them is eggs. You know,
1:33
eggs is a great powerhouse of protein
1:35
and healthy fats. They make them
1:37
incredibly filling, and they're
1:39
versatile and can be prepared in a lot
1:41
of different ways. So, if you don't like
1:42
your eggs boiled, you know, you can um
1:45
have them scrambled, you can have them
1:46
poached, and all different kinds of
1:48
ways.
1:50
Avocados is another one. It's a rich in
1:53
um healthy fats and it's uh fiber and
1:57
which can give you this feeling of
1:59
fullness. So avocados, you can, you
2:01
know, use them in salads, mash them for
2:03
guacamole or blend them in a smoothie.
2:06
They'll add like some cream to a
2:08
smoothie. Greek yogurt. And when I'm
2:10
talking about yogurt here, I'm talking
2:11
about Greek yogurt, which is not
2:13
sweetened. You know, Greek yogurt is of
2:15
course another great food for satiety.
2:18
It's low in carbohydrates. It makes an
2:20
excellent choice. And you can add things
2:23
on top of it to make it, you know, add
2:25
berries on top of it. You can even add
2:27
your own sweeteners on top of if you
2:28
want it to be a little bit sweet and
2:30
that's far better for you than if you
2:32
buy the sweetened um type of yogurt.
2:34
Nuts and seeds is another one that they
2:37
can have a lot of, you know, great
2:38
healthy uh fats and fiber in them and
2:42
they can be good for you. You know,
2:43
almonds, walnuts, sunflower seeds, lean
2:46
meats, you know, chicken, turkey, beef
2:49
are all rich in proteins and they can
2:52
actually give you some satiety for quite
2:54
some time. Fish and seafood also can.
2:57
They're an excellent source of protein.
3:00
I love a gr a nice a nice grilled
3:02
salmon. Uh tuna is always very good to
3:04
eat. Those are all things which can help
3:07
give you more satiety.
3:10
Cottage cheese is a great one. Cottage
3:12
cheese can be used in many different
3:14
ways. You can even put into smoothies.
3:16
You can eat it with um fruits and
3:18
vegetables. You can use it for toppings
3:20
for salads. There's lots of different
3:22
ways that you can use cottage cheese.
3:24
All kinds of leafy greens. You talk, you
3:26
think about spinach, kale, Swiss chard
3:28
are all low in calories but high in
3:31
fiber, which can help keep you full.
3:33
Chia seeds is another great one. They're
3:36
high in fiber but expand in the stomach,
3:38
so they promote a feeling of fullness.
3:40
Berries. Berries are also great. They're
3:43
like strawberries, blueberries,
3:45
raspberries. They're low in carbs and
3:47
high in fiber, making them um, you know,
3:49
make them a sweet and a really great
3:51
option. And here's again where you could
3:52
use b fresh berries, stick them in some
3:55
yogurt is a great meal. Now you don't
3:58
have to go completely unsatisfied, you
4:00
know, to to do on low carb. Dark
4:02
chocolate, you know, is also can have
4:04
some healthy snack healthy fats to it.
4:06
We talk about dark chocolate, we talk
4:08
about over 70%
4:10
and so, you know, it can have some great
4:12
ant antioxidants. So, you know, just a
4:14
little square of dark chocolate every
4:15
day can actually be very good for you.
4:18
You know, just small piece of chocolate.
4:20
Olives are great things like, you know,
4:22
even olive oil as a healthy fat or or
4:25
olives themselves.
4:26
Cheese, you know, cheese can be rich in
4:29
fat and protein, make it filling and
4:30
flavorful. You can use it as part of a
4:33
salad. I I love, you know, I love feta
4:36
cheese on my salad. You know, you could
4:38
put in omelets, you can put it, you
4:40
know, topping for vegetables. Broccoli
4:42
is also another one of those, you know,
4:44
foods that has, you know, high satiety
4:46
to it. you know, high in fiber, low in
4:48
calories, and it makes it an excellent
4:50
choice for fullness. Cauliflower does
4:53
too. You know, uh, a lot of times I make
4:56
a cauliflower mash, or you can make
4:58
cauliflower rice, which also is a great
5:01
substitute for regular rice, but, you
5:04
know, cauliflower can be used to make
5:06
pizza crusts. You can make mash, you
5:09
know, mashed potatoes with it or mashed
5:11
cauliflower, you know, added soups and
5:13
stews and it adds volume and nutrition.
5:16
And so cauliflower is also another one
5:18
of these great foods that you can use.
5:20
So you there's different ways that you
5:22
can incorporate, you know, these type of
5:24
foods into your meal or your meal plan.
5:27
One would be to plan your meals. You
5:29
know, try to have a variety of high
5:32
satiety foods in your meal to make a
5:34
balanced meal.
5:36
You know, focus on protein. Make sure
5:37
you get enough protein. This is, you
5:39
know, protein is extremely important,
5:42
you know, and add in there some healthy
5:43
fats. Have some healthy fats like
5:45
avocados, nuts, um, olive oils to
5:48
enhance flavor. Include fiber. Have some
5:50
fiber. Choose fiber richch vegetables
5:53
and seeds that digestion. You know,
5:55
experiment with different recipes.
5:57
Maybe, like I said, you know, instead of
5:59
making a mashed potatoes, make a
6:00
cauliflower mash. Or if you don't really
6:02
like that, maybe mix a little bit of
6:04
potato and cauliflower together. Maybe
6:06
you'll have more of the consistency you
6:07
like. Whatever you can do to sort of
6:09
change things up to make it better for
6:11
you then that you will overall be
6:13
healthier because of that. You can, you
6:16
know, so with a little bit of creativity
6:17
and some planning, you can, you know,
6:19
make sure that you're having foods that
6:21
will be satisfying and can be healthy
6:24
and to be low carb uh foods. Satiety is
6:27
sort of the new way to sort of look at,
6:29
you know, things for diet now. There's a
6:31
lot of people that that look at satiety
6:33
and say satiety is one of the most
6:35
important things that we can have in our
6:36
diet. And part of the reason why I
6:38
believe that is because we live in such
6:40
a world that has so much multi-processed
6:43
foods. And multi-processed foods just by
6:46
their nature, you know, they're
6:47
basically foods that when you look on
6:49
the back of the package and there's so
6:50
many ingredients in there that you don't
6:54
recognize the ingredients that you you
6:57
really do not recognize all the
6:59
ingredients there. If you're eating a
7:00
lot of multi-processed foods then you
7:02
know you may feel full right after you
7:04
eat but then shortly within a very short
7:07
period of time you'll start feeling
7:09
hungry again. That is what allocessed
7:12
food does is it makes you feel hungry
7:14
because it's satiety is not there when
7:17
compared to eating like fresh fruits,
7:19
vegetables,
7:21
uh fresh meat and proteins and you know
7:24
even eating eggs other things like that
7:26
you will feel full longer.
7:29
So that is why high satiety eating keeps
7:33
you feeling full longer and helps you
7:34
resist the temptation to snack on
7:37
unhealthy options. Many of these foods
7:40
are easily available, you know, at a
7:42
local grocery store or you can go to a
7:44
farmers market. You can, you know, find
7:46
them in in many different places. So,
7:49
you know, there you can actually find
7:50
them. But the problem is that we are so
7:52
used to, you know, wanting to have
7:54
things that are convenient. So people
7:55
just offer convenience. I want to be
7:57
able to just open up a package and just
7:59
heat it up and eat it. But if you can,
8:02
you know, get yourself to start thinking
8:04
this way and to start thinking about
8:06
eating foods that will help you feel
8:07
full longer, then in the long run, you
8:09
will feel healthier and you won't get
8:11
hungry as much either. And it'll be a
8:13
lot of added benefits for like your
8:15
blood sugar level and you know, other
8:17
things like that. and you just will find
8:19
that you won't be eating as much as you
8:21
normally feel like you need to eat
8:23
because you'll be eating foods that keep
8:25
you satisfied. I've written a blog post
8:27
on this called top 15 high satiety foods
8:30
to keep you full found in your local
8:32
grocery store. We will put a link in the
8:34
description below if you'd like to read
8:36
more about that and to be able to
8:38
understand more about this. We hope that
8:40
you will join with us on this vision or
8:43
this quest that we have to be able to
8:45
have people understand that it's a
8:47
trifecta of health. It's about eating
8:49
fresh foods, foods that help you feel
8:51
full longer and about fitness. You know,
8:54
we realize that you won't be perfect all
8:55
the time. There'll be times that you
8:57
will eat all type processed foods. It's
8:58
just it's it's part of the way we live
9:00
today that you know, we live in those
9:02
this world that has a lot of
9:03
multi-processed foods. But if you can
9:05
try to make a choice to eat fresh foods,
9:08
foods that help you feel full that have
9:10
satiety and also make fitness as part of
9:13
your daily routine, then you will
9:15
certainly be healthier than you would
9:17
have been if you were eating all
9:18
alprocessed foods. Thank you so much for
9:21
listening. We hope that you'll join with
9:22
us. If you haven't yet, press the
9:24
subscribe button. Subscribe and join
9:26
with us on this quest to eat fresh
9:28
foods, foods that help you feel full
9:30
longer and fitness. Thank you.
9:34
[Music]
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