Popcorn
If
you need to nosh, pick popcorn. It's loaded with fiber, which leaves
you feeling satisfied for hours by slowing digestion. And that's not
all. When researchers in a Nutrition Journal study fed people
either popcorn or potato chips, they found that 15 calories' worth of
low-fat popcorn was as satisfying as 150 calories' worth of chips,
thanks to the superior snack's combo of being low in calories and high
in volume. "Popcorn also has more crunch and texture, so it takes longer
to eat," Nolan Cohn says. "That gives your brain the time it needs to
register that you've had enough food."
Popcorn Ideas
Trade in your toast. When volunteers in a Nutrition Journal study ate a breakfast containing either wheat bread or rye crisps, those who consumed the latter felt 21 percent less hungry four hours later. They also downed 8 percent fewer calories at lunch. Researchers suspect that rye contains a special kind of fiber, known as viscous fiber, that expands in your gut to slow digestion and the release of carbs into your bloodstream. The result: lower blood sugar and stabilized insulin levels, so you're less hungry. Look for brands like Wasa or Ryvita rye crisps in the cracker aisle of your supermarket.
Rye Crisp Ideas
Popcorn Ideas
- Prep better-for-you Cracker Jacks: Toss one cup of air-popped popcorn with one tablespoon each of peanuts and maple syrup.
- Top corn chowder or tomato soup with a heaping handful of popcorn.
- Swap popcorn for puffed rice cereal in marshmallow crispy treats.
Rye Crisps
Trade in your toast. When volunteers in a Nutrition Journal study ate a breakfast containing either wheat bread or rye crisps, those who consumed the latter felt 21 percent less hungry four hours later. They also downed 8 percent fewer calories at lunch. Researchers suspect that rye contains a special kind of fiber, known as viscous fiber, that expands in your gut to slow digestion and the release of carbs into your bloodstream. The result: lower blood sugar and stabilized insulin levels, so you're less hungry. Look for brands like Wasa or Ryvita rye crisps in the cracker aisle of your supermarket.
Rye Crisp Ideas
- Have a couple of rye crisps with hummus and smoked salmon for breakfast.
- Make croutons for salad: Break rye crisps into chunks, spray with olive oil cooking spray and season with sea salt, pepper and garlic powder. Bake in a 375° oven for 10 minutes.
- Upgrade bruschetta by topping rye crisps with chopped fresh tomatoes, kalamata olives, basil and a little balsamic vinegar
Sriracha
It's made with chili peppers, which are rich in the appetite suppressant capsaicin. An analysis of 20 studies in the journal Appetite
revealed that this compound has multiple weight-loss benefits, such as
increasing body temperature, which ups your calorie burn, and helping
you feel fuller. "Our taste buds have receptors that are directly linked
to our brains," explains Amy Myrdal Miller, R.D., a culinary nutrition
expert in Carmichael, California. "When capsaicin hits those receptors,
they fire neurons that trigger the release of gut hormones that kick off
the satiety response."
Sriracha Ideas
Sriracha Ideas
- Give your usual PB & honey sandwich a Southeast Asian spin by drizzling it with sriracha.
- Add sriracha to mac and cheese. The heat will slow you down so you'll savor the comfort food instead of inhaling it.
- For a salad with extra kick, whisk sriracha into ranch dressing.
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