What Vegetables and Fruits are the Most Filling?
By Sara Butler
You might think eating healthy means you’ll eat a salad and be hungry 20 minutes later, but that is actually far from the case. Fruits and vegetables can be quite satisfying, so you can be healthy and full at the same time. Here are some fruits and veg that will stick with you!
What Makes Them Filling?
Calories don’t have much to do with a feeling a fullness when you eat. You can eat something, such as a carrot, that has very few calories and feel quite satisfied thanks to the fiber and water found in it. When you eat fruits and veggies that are high in fiber and water content you are helping to slow your digestion and regulate your appetite through controlling your blood sugar.
Most Filling Fruits
So, what are some great fruits that will fill you up and keep you feeling fuller for longer? Here are just a few:
- Cherries – These ruby red beauties boast a high water content as well as a good amount of fiber, about 2 grams in just 12 pieces. They also only have 87 calories a cup and are high in potassium.
- Strawberries – With 91 percent water content and a good dose of fiber on top, strawberries will help you feel full. They also contain polyphenols that some studies have found help reduce the level of the stress hormone cortisol in your system.
- Blackberries – These black beauties boast a little over 5 grams of fiber per serving and have a water content of 88 percent. They also are a rich source of antioxidants and Vitamin C.
- Raspberries – Blackberry's cousin, raspberries are pretty fantastic in their own right. They have 6.5 grams of fiber per serving and pack a water content of 86 percent. They’re naturally low in sugar and calories.
- Avocado – Yes, avocados are technically a berry and are really good for you! They have 6.7 grams of fiber in just three-quarters of a cup and have a water content of 73 percent. They have 20 other minerals, vitamins and phytonutrients to keep you going too.
These veggies need to make an appearance on your plate! You will find the most fiber and water in:
- Cabbage – Just one cup of chopped cabbage has a little over 2 grams of fiber and is 92 percent water. It also contains glucosinolates, which help to reduce inflammation that may be related to cancer.
- Beet Greens – Just a little less than a cup of these greens has 5.4 grams of fiber and is 89 percent water – so don’t throw those beet greens in the trash! You can incorporate them into your meal easily, and give your diet a boost of Vitamin A, Vitamin K, and Vitamin C right along with it.
- Artichokes – One medium artichoke has 5.7 grams of fiber and has a water content of 84 percent – all with only 76 calories. It’s definitely a vegetable you want to add to your dinner lineup!