Discover which foods digest slowly, such as beans, nuts, oatmeal, and avocados, and how they can help you feel fuller for longer, manage blood sugar, and support a healthy diet with fiber, protein, and healthy fats.
Okay, you know how sometimes you eat something and, like, hours later, you’re *still* full? Or maybe you’re trying to manage your blood sugar a little better? That’s kinda what we’re talking about today, food that takes its sweet time digesting.
We’re going to unpack which foods hang around a bit longer in your system, and why that might actually be a good thing sometimes. We’ll also look at some practical ways to include these kinds of food in our diet. Let’s get started!
Some think eating foods that take longer to digest keeps you feeling full, but it’s not *always* true. Some stuff might keep you satisfied for a bit after you eat it, while other things will keep you feeling full for hours.
Here’s a list of food that take longer to digest that you might consider eating around Ramadan, or as part of a healthy diet to make sure you get enough nutrients.
High-fiber foods in general
Here are some examples of these kinds of food:
Beans
Unlike what many think, beans can actually be pretty budget-friendly. So, while it might be easier to just order something, beans give you a good bang for your buck—nutritionally speaking, um, yeah. Not only are they affordable, but they keep you full longer because they’re loaded with fiber.
Studies have shown that beans, compared to say meat or chicken, do a much better job keeping you satisfied longer. Think about it you could throw them in a burrito, make bean dip, or even put them in a salad! No matter what you do with them, they are great!
Beans
Beans are a great source of fiber! They’ve got protein and healthy fats, which help you stay fuller longer. So, swapping simple carbs for beans in your meal can keep you full for extended periods.
Eating beans for breakfast during Ramadan? Great idea! It can help keep you from getting hungry during the long fasts.
Nuts
Nuts, especially almonds and walnuts, are packed with protein, fiber, and healthy fats. All these nutrients work together to keep you feeling full, which is awesome.
Because nuts keep you full, they can help you lose weight, and keep you energized all day long! So, grab a handful as a snack to keep you going.
Oatmeal
Oatmeal keeps you full because it’s got a lot of fiber. Fiber makes you feel satisfied, particularly when you add it to a meal with complex carbs that take longer to digest.
Oatmeal’s a good choice to have for breakfast, especially if you mix it with soy milk or other good fats that are heart healthy! It helps give your body what it needs to stay healthy.
Avocado
Avocados are known for their smooth texture, and their healthy fats can slow down how quickly other foods digest. Plus, because they have tons of fiber and healthy fats, they keep you feeling full, which is always a win.
Aside from keeping you full, avocados have tons of other health benefits, which is an added bonus!
Greens
Greens are packed with nutrients, so having them at the beginning of your meal is a good idea. The fiber in them helps you feel full and keeps your blood sugar from spiking.
Leafy greens are an excellent choice; they’re a healthy and safe option that’s good for you. What’s more to love?
Greek yogurt
Greek yogurt is one of the best options for you. This is due to it being effective in fat burning, but Greek yogurt is also high in protein which makes it a top-notch option compared to traditional yogurt! The higher protein content can increase satiety.
Greek yogurt aids in suppressing appetite for a longer period. For this reason it is an excellent choice to consume between meals.
Some fruits
Most people know that apples and berries have more fiber than other fruits, so they keep you full for longer. They make great snacks.
You can add them to oatmeal with a few nuts. Boom! You have a tasty snack. This kind of snack is awesome for suppressing appetite while also giving you a good amount of nutrients.
Berries and apples are packed with pectin which can increase the feeling of fullness. Having berries or an apple with breakfast gives you a great start to the day, keeping you full until lunch time!
Oh, and another thing we’ve found helpful is keeping an eye on portion sizes, even with healthy foods. It’s all about balance. We’ve noticed that even if we’re eating foods that digest slowly, overdoing it can still lead to discomfort. So, practicing mindful eating and paying attention to our body’s signals can make a big difference in how we feel!
Key takeaways
- Eating foods that digest slowly can help you feel full longer, which can be great for weight management or managing blood sugar.
- Fiber, protein, and healthy fats are key components of foods that digest slowly.
- Beans, nuts, oatmeal, avocado, greens, Greek yogurt, and certain fruits are all good choices for incorporating slow-digesting foods into your diet.
FAQ, Myth & Facts
Are slow-digesting foods good for everyone?
For most people, yes! But if you have digestive issues, like IBS, you might need to be careful. Sometimes high-fiber foods can cause gas or bloating. Start small and see how your body reacts.
Will eating slow-digesting foods automatically make me lose weight?
Not necessarily. It can help you feel fuller and eat less overall, but it’s still important to have a balanced diet and exercise regularly.
Myth: All carbs are bad.
Nope! Complex carbs like those found in beans, oats, and some fruits are great for you because they digest slowly and provide sustained energy.
Will eating slower digesting foods help prevent overeating?
Incorporating these foods into the diet helps to prolong the feeling of fullness. As a result, one is less prone to snacking.
We’ve heard stories from people who’ve totally transformed their eating habits. One person said, “I used to snack all day, but now that I start my day with oatmeal and nuts, I don’t even think about food until lunch.” Another shared, “Adding beans to my meals has been a game-changer. I feel so much more satisfied and have way more energy.” And another simply said, “Avocados are the reason I’m not hungry all the time.” It’s amazing how small changes can make a big difference!
“I used to snack all day, but now that I start my day with oatmeal and nuts, I don’t even think about food until lunch.”
“Adding beans to my meals has been a game-changer. I feel so much more satisfied and have way more energy.”
“Avocados are the reason I’m not hungry all the time.”
So, yeah, that’s our little rundown on foods that take their time digesting. The aim isn’t to stick to those foods exclusively but to mix things up intelligently. For us, it’s been about finding a balance that keeps us feeling good and energized throughout the day. Hopefully, this helps you too.
