7 Foods Against Cravings
An article suggests ways to be satisfied without making excess: more protein, fiber, eggs, almonds, but also saffron, pine nut oil…
An article in Food Technology magazine (1) proposes 7 foods or nutrients to be preferred to avoid cravings and to get full. The article justifies these recommendations by citing supporting scientific studies.
- Proteins: A study of 20 girls compared a breakfast based on cereals (13 g protein), with breakfast with eggs and beef (35 g protein) and the lack of breakfast on 6 days. The results show that adding protein to breakfast enhances satiety (2). But to eat more protein, there is not only food of animal origin. Another study showed that consuming a protein snack in the afternoon with soybeans improves hunger control and reduces nighttime snacking in adolescents (3).
- Complete fiber and grain products instead of refined: replacing white bread with whole rye bread (Wasa type) limits hunger in a study published in 2014 (4). The glycemic index of this type of products is estimated to be 60 (moderate). In addition, oat has an effect on appetite control hormones up to 4 hours after a meal (5). In general, fibers help to curb hunger.
- Eggs: Apart from meat, it is one of the most protein-rich foods. It has been shown that eating an egg at breakfast helps reduce hunger between meals (6).
- Almonds: In a study published in 2013, people who ate 42 g of lightly almonds almonds per day had better control of their hunger without increasing their weight (7). In addition, their intakes of vitamin E and monounsaturated fats were improved. The effect of almonds may be due to monounsaturated fats, proteins and fibers.
- Dried vegetables such as dried peas, dried beans, lentils, chickpeas. They contain a lot of protein, little fat and help not to get hungry after a meal (8).
- Saffron extract: it has an effect on appetite, mood and nibbling behavior (9). In 2010, a study of 60 healthy, overweight women aged 25-45 years tested the effect of an extract of safran. After 8 weeks, women taking the saffron extract were more likely to lose weight than the placebo group. Saffron extract resulted in a 55% reduction in snacks compared to 28% in the placebo group, a decrease in appetite was 69% compared to 54% in the placebo group.
- Pine Grain Oil: Pine Grain has high levels of natural fats known to release the hormone from satiety, cholecystokinin (10). In a study on this oil, 30 to 60 min after taking a dose, the hormone was significantly increased in the blood, as was another satiety hormone: glucagon-like peptide 1 (GLP1). These two hormones send signals of satiety to the brain and are essential to control dietary intakes.
(1) Linda Milo Ohr. Combating Hunger Pains. Food Technology, October 2014, Volume 68, No.10
(2) Leidy, H.J., Ortinau, L.C., Douglas, S.M., and Hoertel, H.A. 2013. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am. J. Clin. Nutr. 97(4): 677-688.
(3) Leidy, H., Shafer, R., Todd, C., and Ortinau, L. 2014. The effects of a high-protein afternoon snack containing soy on appetite control, satiety, and subsequent food intake in young people. FASEB J. 28(1): supplement 381.7.
(4) Forsberg, T., Aman, P., and Landberg, R. 2014. Effects of whole grain rye crisp bread for breakfast on appetite and energy intake in a subsequent meal: two randomised controlled trials with different amounts of test foods and breakfast energy content. Nutr. J. 13: 26.
(5) Beck, E.J., Tapsell, L.X., Batterham, M.J., Tosh, S.M., and Huang, X.F. 2009. Increases in peptide Y-Y levels following oat beta-glucan ingestion are dose-dependent in overweight adults. Nutr. Res. 29(10): 705-709.
(6) Vander Wal, J.S., Marth, J.M., Khosla, P., Jen, K.L., and Dhurandhar, N.V. 2005. Short-term effect of eggs on satiety in overweight and obese subjects. J. Am. Coll. Nutr. 24(6): 510-515.
(7) Tan, S.Y., and Mattes, R.D. 2013. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Eur. J. Clin. Nutr. 67: 1205-1214.
(8) Li, S.S., Kendall, C.W.C., de Souza, R.J., Jayalath, V.H., Cozma, A.I., Ha, V., Mirrahimi, A., Chiavaroli, L., Augustin, L.S.A., Mejia, S.B., Leiter, L.A., Beyene, J., Jenkins, D.J.A., and Sievenpiper, J.L. 2014. Dietary pulses, satiety and food intake: A systematic review and meta-analysis of acute feeding trials. Obesity 22(8): 1773-1780.
(9) Gout, B., Bourges, C., Paineau-Dubreuil, S. 2010. Satiereal, a Crocus sativus L. extract, reduces snacking and increases satiety in a randomized placebo-controlled study of mildly overweight, healthy women. Nutr. Res. 30(5): 305-313.
(10) Einerhand, A.W., Pasman, W., Rubingh, C., van den Berg, R., O’Shea, M., Gambelli, L., and Hendriks, H. 2006. Korean pine nut fatty acids affect appetite sensations, plasma CCK and GLP1 in overweight subjects. FASEB J. Meeting Abstract Supplement: A829.