The foods that make you fuller for longer

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So, you ate lunch just an hour ago… but you’re starting to feel hungry again. Sound familiar? If you, like many others, find your tummy rumbling at multiple points throughout the day, you’re probably not incorporating enough low-GI, protein-rich foods into your diet. In fact, even if you’re eating large, nutrient-rich meals, if they don’t include the right components, you’re bound to feel hungry sooner. To get more out of your meals, work these five low-GI, high-protein items into the mix and keep the munchies well and truly at bay.

Whole grain rice

Whole grain rices are some of the cheapest and simplest ingredients to cook with, and being low-GI carbs, they’re also some of the most filling. When added to meals, whole grain rices add texture and a mild, nutty taste, while providing essential nutrients like magnesium, vitamin B6 and protein. So, whether it’s part of a veggie-rich stir fry or alongside some salad and steamed fish, aim to add approximately half a cup of red, brown or black rice to your lunch or dinner this week.

Avoiding carbs (like us)? Get some Slendier Rice Style in your pantry – the high-fibre konjac will make you feel fuller for longer as well.

Eggs

They’re not a breakfast staple for nothing! As well as being wonderfully versatile and delicious, eggs are also considerably high in protein – just 100 grams of egg provides us with 13 grams of high-quality protein, keeping us full and focused long after brekkie. Start your day with some scrambled, boiled or poached eggs and feel happy and satisfied for the rest of the morning.

Legumes

Legumes are a truly underappreciated food group – they’re incredibly nutritious and cheap, yet many people don’t realise how versatile they are. Legumes like soybeans, chickpeas, lentils and kidney beans (among others) are a source of low-GI healthy carbs, meaning they provide long-lasting, slow-release energy while keeping you fuller for longer. Best of all, they all bring deliciously unique flavours and textures when added to a meal. If you’re wondering how to eat more legumes, toss some beans through a salad or add some chickpeas or lentils to your veggie stir fry.

Avocado

They can be a little pricey at times, but they’re worth the spend. Avocados are high in soluble fibre, meaning they slow the breakdown of carbohydrates and keep you feeling full. Plus, they don’t just go with sourdough and poached eggs – avocados are surprisingly versatile and can be enjoyed in everything from pasta and sushi, to smoothies and chocolate cakes.

Oats

Like eggs, oats are a breakfast hero, and for good reason! While they’re delicious and warming on a cold morning, oats are also incredibly rich in nutrients. Just 100 grams of oats provides 17 grams of protein and 11 grams of dietary fibre, and contains more than 20 per cent of our daily iron requirements. Oats are also known for lowering cholesterol and blood sugar levels, while increasing the growth of good bacteria in the gut. While they may not be quite as versatile as some of our other ingredients, oats can still be incorporated into smoothies and baked treats, and there are plenty of different ways to dress up your bowl of brekkie oats, too.

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