Fuller for Longer: What is Satiety?

Many of us would love for our breakfasts to keep us full and satisfied right up until lunchtime. But how can you pick and choose the right foods to keep those hunger pangs at bay?

We look at some options compatible with a gluten free diet.

What is satiety?

Satiety is the feeling of fullness we get after a meal, which suppresses the urge to eat. The fuller you feel, the longer you will be able to go without eating – which may lead you to choose a smaller portion for your next meal. Understanding which foods are the most satisfying can help control overeating and lead to a healthier lifestyle.

BBC Good Food gives the following tips for feeling fuller for longer:

• “Eat slightly larger portions of lean protein such as lean meat, fish, shellfish, eggs and low-fat dairy products (for example skimmed milk, cottage cheese, low-fat yogurt).”
• “Choose foods that take longer to eat.  Corn on the cob, a crunchy salad or fish with bones cannot be rushed, and will force you to eat more slowly and help you to feel full quicker.”
• “Fill up on fibre.” This one can be tricky on a gluten free diet, particularly as many of us are used to reaching for wholemeal breads and pasta for our main sources of dietary fibre. For a free from alternative, try our Brown Bread Mix – a delicious source of fibre which contains no gluten or dairy.

There’s loads more useful information on satiety on their website.

Did you know?

Gluten free oats are both high in fibre and help to actively lower cholesterol, making them an excellent breakfast option to keep you going all morning. The Satiety Index, which ranks food for their ‘Fullness Factor’ against white bread (ranked at 100%) scores porridge a whopping 209%!

Want to pimp your porridge? Try our easy Bircher Muesli recipe!

For some inspiring examples of truly pimped out porridge, why not check out #DAMorningMagic on Instagram? Get involved and you could win 3 DA cereals of your choice!

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