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Telegraph
6 days ago
- Health
- Telegraph
The five foods that will make you hungry (and what to eat instead)
We've all been there. Despite polishing off a whole meal, you're still hungry, and already thinking about what you want to eat next. Maybe a biscuit might fill you up, or a chocolate bar? It wouldn't happen after eating a vegetable omelette, but the hunger pangs might still kick in after eating cereal or flavoured yogurt. The reason? Because, when it comes to filling us up, not all foods are created equal. 'Fibre makes a big difference to our satiety,' explains Rebecca McManamon, a registered dietitian and spokesperson for the British Dietetic Association. It helps to bulk out food and can help the receptors in the stomach recognise that it is full and dial down our appetites. One study, from the University of Sydney, had volunteers eat 240-calorie servings of dozens of different foods. Boiled potatoes, fish and oranges left people full for the longest, while croissants, cakes and doughnuts were the least satisfying. The former group contains fibre, water and protein, while the latter is calorie-dense and full of sugar and fat. Protein is also key to being fuller for longer, as it suppresses ghrelin (the so-called hunger hormone) and increases peptide YY (a hormone that makes us feel full). Meanwhile, more studies have found that fatty and sugary foods encourage passive overconsumption, because they are so moreish, and the addition of artificial sweeteners can actually stimulate our appetite. Here are the foods that won't leave you feeling full – and what you should eat instead to stop the creep towards the biscuit tin. 1. A croissant for breakfast Despite being large and carb-laden, baked goods are unlikely to fill you up for long. 'Croissants, cakes and doughnuts are the least satiating foods and high in fat,' McManamon explains. In the University of Sydney paper, these baked goods were even less filling than other unhealthy snacks like cookies, crisps and jellybeans. This means they are not effective at reducing hunger or providing a feeling of fullness for very long. Additionally, they are highly palatable, meaning that they appeal to our taste buds because of the combination of sugar and fat they contain and, therefore, are easy to overeat. Baked goods are also high in calories and low in nutrients. A typical croissant contains 170 calories and, despite weighing only 45g, just 1g is fibre and 4g is protein, with 7g of fat and 3g of sugar. 'We may feel pleasure from eating them at the time, but feel hunger later as they do not satiate us for long,' McManamon notes. As a result, we'll likely reach for a second or be tempted to snack between meals. Additionally, research shows that unhealthy fats, such as those found in baked goods, aren't immediately recognised by the body as a useful source of fuel, McManamon explains. 'The body stores it, and therefore it does not signal to the brain that you are no longer hungry.' The filling alternative If you're attached to your morning croissant, having it with some cheese can help to fill you up (though a serving of cheddar will add 125 calories and 10.5g of fat). 'Fat is not the enemy,' McManamon notes. 'Foods with fat like cheese can help us to feel full.' Additionally, oranges are one of the most satiating fruits, so having it on the side should make the meal even more so, she says. But for the ultimate satisfying breakfast, eggs are one of the most filling options, McManamon says. 'Adding any vegetables like onion, spinach, mushroom into eggs (like an omelette or mixed in scrambled egg) would be a more nourishing meal,' she notes. 'The vegetables provide fibre and the eggs provide iron and vitamin B12, where the croissant itself offers little nutritional value.' 2. A bowl of shop bought muesli Muesli is a cupboard staple and seemingly healthy breakfast go-to. 'But it may surprise you that muesli is one of the least satiating cereals,' says McManamon. Special K, All-Bran and cornflakes were all found to be more filling in the University of Sydney study. This is likely a result of its low protein count and the presence of dried fruit, she says. A typical portion of muesli contains 170 calories, 9.5g of sugar, 3.4g of fibre and 5g of protein. 'Dried fruit contains more quickly available glucose rather than slow release,' she explains. This can lead to a sudden spike in blood sugar, followed by a crash that leaves us craving something else to eat. 'That's not to villainise dried fruit,' McManamon says. 'If it is the only type you like, it is surely better than eating none, but fresh cut fruit can be more satiating.' Additionally, some muesli also have added sugar, in the form of honey or glucose syrup. 'Again, it is quickly available energy, so may be less filling,' she adds. The filling alternative 'Oats are the most satiating breakfast cereal and other wholegrain cereals, such as Weetabix, are more filling than muesli,' McManamon says. Adding milk and fresh fruit to cereal can also help to avoid mid-morning hunger pangs. 'If you are not eating nuts as a snack at another time, adding to breakfast can also help you feel full and can help with heart and brain health,' McManamon adds. 3. Low-fat yogurt Yogurt is a great healthy alternative to mayonnaise and can be used to make a or dressing or a dip. However beware the low-fat variety. These are often so stripped of the naturally-occurring fat it's typically replaced with sugar or sweeteners and additives. 'Low fat yogurts with a high level of sweeteners may not be satiating enough,' says Anna Daniels, a registered dietitian. They may even be hunger-promoting. One recent study, from the University of Southern California, suggests that sucralose – an artificial sweetener found in some low-fat yogurt – activates an area in the brain that regulates hunger, which triggers an increase in appetite. Low-fat yogurts also contain around 50 per cent more sugar than regular yogurt (6.6g vs 4.2g), which can encourage a more dramatic blood sugar spike and then crash, which is also known to increase appetite. However, a 100g serving of low-fat yogurt does contain fewer calories than standard yogurt (60 vs 100). The filling alternative Eating low-fat yogurt alone will likely leave you hungry soon after, but adding fruit, nuts and seeds will help you feel satisfied for longer, Daniels says. While this can drive up the calorie content of the yogurt (a portion of blueberries has 36 calories, almonds have 190 and chia seeds have 60) it can reduce the risk of you snacking throughout the day. 4. A jar of tomato sauce on pasta A jar of tomato pasta sauce is a cheap and easy meal option always on hand to be tipped over a plate of pasta as a quick, easy and thrifty dinner. But it's unlikely to keep you full for long. A typical serving is low in calories but also offers little fibre (1.6g) or protein (1.6g). They also tend to be high in sugar and salt, which may also wreak havoc with our appetite control, as studies in mice suggest that high-salt diets can also make us hungrier. The filling alternative Choosing a wholegrain over white pasta can help to boost how full you feel after eating, McManamon says. Additionally, adding in some fish – fresh, frozen or tinned – will add protein and ward off hunger pangs, as fish is one of the most filling protein sources (even more so than red meat or eggs), she notes. 'Pulses, including humble options like baked beans are also filling options to add fibre and protein,' she adds. 'Ensuring your pasta sauce has adequate fats (olive oil) and fibre (vegetables) plus protein (meat or fish)', should help with hunger levels, Daniels confirms. 5. A cup of powdered and tinned soup They are a popular dieting food but powdered and tinned soup won't help with feeling full for very long. 'The liquid may make our stomach feel full but it contains little fibre, protein or fat,' McManamon says. Smooth or creamy styled soups are among the least filling, as they have no pieces of vegetables and are even lower in fibre. For example, cream of tomato soup (which has 204 calories per tin) contains just 2.6g of fibre and 3.4g of protein. The filling alternative To make a soup more filling, you can add tinned sweetcorn or cannellini beans while heating it up to add extra fibre and make the meal more filling, McManamon suggests. Alternatively, have boiled or baked potatoes with your soup. Compared with other high carb foods, potatoes are very satisfying, considered to be one of the most filling vegetables, and are high in water. 'They will keep us the most full out of any other food,' says McManamon – 'but adding other vegetables is also key.'
The Independent
15-05-2025
- Health
- The Independent
Scientists invent snack that works like a weight-loss jab
Scientists have developed a chocolate biscuit that may aid in weight loss. The biscuit contains a bitter compound derived from the wormwood plant (Artemisia absinthium). A preliminary study showed that this ingredient increased satiety hormones and reduced hunger in participants. The bitter compound influences the release of ghrelin (hunger hormone) and GLP-1, similar to weight-loss injections like Wegovy. Researchers plan to conduct a clinical trial to investigate the biscuit's effects on obese patients.
The Independent
15-05-2025
- Health
- The Independent
The dark chocolate biscuit that could help you lose weight
Scientists have created a biscuit that contains a special ingredient to help people lose weight. That's according to an early study that added a new ingredient to confectionary in an attempt to make people feel less hungry. The team from the University of Eastern Piedmont in Italy presented their preliminary findings at the European Congress on Obesity in Malaga, Spain. Researchers said they added a bitter compound from the Artemisia absinthium plant, also known as wormwood, to an ordinary dark chocolate biscuit. A test on 11 healthy people revealed the bitter ingredient made participants feel fuller. Participants were given two different formulas, one cocoa biscuit and the another which had an enriched bitter flavour using 16 per cent Artemisia absinthium extract. Food cravings were then measured using a questionnaire on how full they felt after eating. Researchers found those who ate the special biscuits felt less hungry and saw an increase in satiety hormones in comparison to those who ate the plain cocoa biscuit. The bitter taste in the added compound regulates how the body releases the hunger hormone ghrelin and GLP-1, a hormone that also regulates blood sugar, appetite and digestion, study authors explained. It's also the same hormone targeted with weight-loss jabs like Wegovy and diabetes treatment like Ozempic. This hormone reduces food cravings and slows down how quickly food is digested. This can reduce the rate glucose is absorbed into the bloodstream. As a result, it makes those who take it feel fuller for longer, eat less and lose weight. Study author Dr Flavia Prodam explained that all the people who ate the bitter biscuit reported lower hunger levels before dinner, but not at any other time of the day. The biscuits which have been described as being 'very tasty' could be sold commercially to help people lose weight, according to Dr Prodam. The team now plans to launch a clinical trial to investigate how the biscuit affects food intake in obese patients. Dr Prodam said: 'This is an important thing to target because we need to educate people to eat less but there is a lot of failure. The emotional part of eating is important in obesity. 'People want comfort foods, so having one that decreases hunger could be a good strategy.'
Telegraph
14-05-2025
- Health
- Telegraph
The chocolate biscuit that could help you lose weight
Dark chocolate biscuits could aid weight loss, say scientists. Antioxidants in cocoa-rich dark chocolate may trigger the gut in a similar way to weight-loss injections, making people feel more full and less likely to overeat. Now scientists have invented a biscuit that adds to this by including an extra ingredient that works like Ozempic. The team from the University of Eastern Piedmont in Italy added a bitter compound from the Artemisia absinthium plant, otherwise known as common wormwood, to a normal dark chocolate biscuit. Early tests suggest people feel more full after eating it, see an increase in satiety hormones and potentially eat less afterwards. Experts said that even the normal biscuit appeared to have such an effect, which was then boosted by the bitter extract. The substance triggers one of the body's GLP [glucagon-like peptide] receptors, which is the target of weight-loss jabs like Wegovy and diabetes treatment Ozempic.
The Sun
14-05-2025
- Health
- The Sun
Chocolate biscuits could make you thinner as scientists bid to create sweet treat which works like fat jabs
CHOCOLATE biscuits could one day aid weight loss, according to scientists who are inventing snacks to make people feel full. Researchers say antioxidants in the cocoa used to make dark chocolate can trigger fullness hormones. They intensified the effects by creating a special cocoa biscuit then adding a bitter extract from the absinthe plant. A pilot group of 11 people ate the 85g biccie once a day in the morning. Results showed it appeared to stimulate the same hormones as weight-loss jabs, and participants reported being less hungry during the day. The researchers say a feeling of satiety will prevent people from snacking and over-eating. One of the hormones triggered is GLP-1, targeted by anti-fat jabs such as Wegovy and Mounjaro. Study author Dr Flavia Prodam, of the University of Eastern Piedmont in Italy, said: 'All the people who ate the biscuit reported lower hunger before dinner. 'It has already been reported that cocoa and dark chocolate have an effect on satiety and in this biscuit with the bitter compound that effect is even higher. I think the GLP-1 receptor could be affected specifically by the bitter compound but we need to investigate that part.' Dr Prodam and co-author Jessica Baima say their snack is 'very tasty' and would be easy to make commercially. They presented their findings at the European Congress on Obesity and plan to run a clinical trial to test the effect on overweight patients. Dr Prodam added: 'We need to educate people to eat less but there is a lot of failure. The emotional part of eating is important in obesity. People want comfort foods, so having one that decreases hunger could be a good strategy.' It comes after a University of Surrey study this week found that dark chocolate can lower blood pressure.
