Have you ever wondered why a plate of fries makes you hungry again quickly, but a bowl of oats keeps you satisfied for hours? The answer lies in the way different foods affect your body’s feeling of fullness, also called satiety.Foods that keep you full for longer usually have three special qualities — they are rich in protein, fibre, or healthy fats. Protein, found in foods like eggs, lentils, beans, and milk, takes more time for your body to break down. While your system works on digesting it, you feel steady energy instead of quick spikes and crashes. Fibre, present in fruits, vegetables, and whole grains, also slows digestion. It swells with water in your stomach, making you feel like you have eaten more than you actually have. Healthy fats, like those in nuts, seeds, and avocados, release energy slowly too, keeping hunger away.On the other hand, foods that are high in sugar or refined flour — such as pastries, soft drinks, or instant noodles — digest very quickly. They give you a burst of energy, but within an hour or two your body starts craving more. That is why you may feel hungry again even if you’ve just eaten a big slice of cake.The trick is to balance your plate. A sandwich made with whole-grain bread, filled with eggs or beans, and paired with a few nuts will keep you fuller than white bread and jam. A banana with peanut butter will last longer than a packet of chips.So the next time you need steady energy for school, sports, or studying, pick foods that fuel you slowly. Your body will thank you, and your stomach won’t be grumbling mid-class!.Protein is the most filling nutrientFoods rich in protein signal the brain to switch off hunger more effectively than carbs or fat alone..Fibre adds bulk without caloriesHigh-fibre foods like apples and oats swell with water, making you feel full on fewer calories..Nuts are tiny hunger bustersEven a small handful of almonds or peanuts can keep you satisfied for hours..White bread digests like sugarRefined bread breaks down so quickly that it leaves you hungry soon after eating..Water can trick your stomachSometimes drinking a glass of water can reduce feelings of hunger, especially between meals.
