Selling satiety to weight-watching customers | Food and Beverage content from New Hope 360

satiety & health

Selling satiety to weight-watching customers | Food and Beverage content from New Hope 360

Top 7 suggestions for satiating foods

Beans
Beans are satiating because they’re particularly high in fiber, as well as high in protein, Piccinin says. Suggest mixing them into low-calorie salads and soups.

Avocados

Avocados may come as a surprise considering they are high in fat, but that shouldn’t scare away dieters. Babb notes that avocados contain unsaturated fats “critical for satiety and important for different body functions.” She suggests the calorie-conscious keep in mind that half an avocado is one serving.

Eggs

“Part of the whole satiety piece is that people are often neglecting protein,” Babb says. Eggs provide a mixture of healthy fats (mostly unsaturated) and a high dose of protein.

Nuts and seeds

“Nuts and seeds have a balance of complex carbohydrates, healthy fats and some protein,” Babb says. “They’re a nice delivery system of all the macronutrients our body needs to feel satiated.”

Quinoa

“Quinoa is considered a complete protein,” Piccinin says. “It’s a good fiber source and has a similar amount of protein as a piece of bread and nut butter.” That combination makes it particularly filling, she says.

Potatoes

Potatoes get a bad rap for scoring high on the glycemic index, Piccinin says. She notes that potatoes are often studied right after they’re cooked, but once they’re cooled, potatoes’ starch is retrograded. Like gravy goes solid in the refrigerator, the starch in potatoes firms up when cold. “Cooled potatoes stay in the system longer, so they take longer to digest, and that’s why they’re satiating,” she says.

Dark chocolate

Customers know it serves up antioxidants, but dark chocolate also contains cocoa polyphenols, which can help circulation by dilating blood vessels, according to a study published in Clinical & Developmental Immunology. That cardiovascular response can be satiating, Stern says, but above all else, satisfaction comes from the taste and indulgence. “It’s emotional. I have to have one piece a day or I don’t feel satiated,” she says.