If you were to The Perfect Food, it might go something like this: healthful, delicious, bigger than a morsel and filling enough to fight hunger for hours. Health professionals say foods that leave a feeling of lasting fullness really do exist! Here’s list of the top ten:
Baked Potato – In a study that measured the satiating index of 38 foods, including brown rice and whole-wheat bread, people ranked boiled potatoes highest, reporting that they felt fuller and ate less two hours after consuming them.
Eggs – A study from Saint Louis University found that folks who eat eggs for breakfast consumed 330 fewer calories throughout the day than those who had a bagel.
Bean Soup – Broth-based bean soups contain a hefty dose of fiber and resistant starch—a good carb that slows the release of sugar into the bloodstream—to make that full feeling really stick.
Greek Yogurt – Harvard researchers examined the eating habits of 120,000 people for 20 years and found that yogurt was the single best food for shedding pounds. Greek yogurt contains double the protein and less sugar than regular yogurt.
Apples – One of the few fruits that contain pectin, which naturally slows digestion and promotes a feeling of fullness. People who consume an apple as part of a meal felt more satiated and ate less than those who consumed the caloric equivalent amount of juice and applesauce.
Rounding out the top 10 list: popcorn, figs, oatmeal, wheat berries and smoothies (Time.com, People)