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If you have ever pondered – “will a vegan diet ever make me full and satisfied”, you will be pleased to know that in short – the answer is a resounding yes. A plant-based diet that includes sufficient calories and a range of food groups will deliver more than enough protein and plentiful other vital (and non-vital) nutrients without much effort or any glorified, overpriced, specialty foods.
While a plant-based diet is traditionally high in fiber (meaning food passes through your digestive track faster), it’s not all about apples and spinach. So, to combat hanger and the late-night munchies – here’s 10 vegan foods which will keep your appetite subdued and help keep you feeling fuller for longer.
10 Healthy Vegan Foods That Will Help You Stay Full
Hummus is a food commonly associated with vegans and vegetarians, and for good reason! Beans are an awesome source of protein and fiber – garbanzo beans (also known as chickpeas) are no exception to this. Try dipping whole-grain pitta chips into hummus rather than refined white flour ones to be even fuller or, simply opt for carrot batons if you are conscious of avoiding refined carbohydrates. Try these 10 recipes for ultra hummus addicts.
Oatmeal or ‘overnight oats’ are the perfect breakfast option which will keep you felling full and satisfied, beating mid-morning slumps. Oats are full of protein and can also reduce stress as well as containing both soluble (regulates cholesterol) and insoluble (helps you feel satisfied) types of fiber. Try our berry lazy oatmeal.
3. Chia Seeds
These ‘magic’ seeds can absorb 3 times their size of water and are uber-versatile. Throw them in smoothies, oatmeal, cookies, coconut yoghurt parfait or even add them in ground form to a variety of recipes. Staggeringly, they have 9.8g of fiber per two tablespoon serving (about one ounce).
Fat helps you feel fuller and since avocados are a rich source of monounsaturated fats and boast a big dose of fiber (about 13.5g per avocado) – they make the perfect fruit to spread on your whole-grain toast with alfalfa sprouts and cracked pepper at brunch. Check out this artist’s use for avocado seeds.
5. Brown Rice
Brown (also red or black) rice will help you feel fuller for longer than a strain of refined white rice. Merely 1 cup of cooked brown rice will give you 218 calories, 46g of carbohydrates, 5g of protein, 4g of fiber and only 2g of fat. Why not try using brown rice instead of white rice in home-rolled sushi?
Alike other nuts and seeds, almonds are a good source of healthy fats which aid in creating the feeling of fullness. These humble nuts are also rich in protein and fiber – a powerhouse ingredient yet commonly overlooked. A 1/4 cup snack of almonds has 4.5g of fiber, so try them raw, in baking or added to an epic trail mix.
Lentils are an economical and readily available ingredient that are used as staples in most meat-free diets. Which is not surprising considering they are an abundant source of nutrients such as iron, protein, fiber and zinc. Per one cup of cooked lentils there is 230 calories, 16g of fiber, 40g of carbohydrates and 18g of protein (that’s more than beef). Try our one-pot lentil dhal or this spicy lentil burger by Martha Stewart.
8. Sweet Potatoes
Not only can sweet potatoes or ‘kumara‘ reduce stress, they also are better at sustaining you than regular potatoes are and have a sweeter flavour – hence their name. Try sweet potato brownies, salad, curry and pizza (advisably not at the same time). Per one cup of cooked sweet potato there is 180 calories, 41g of carbohydrates, 7g of fiber and 76mg of calcium.
This whole-grain is abundant with both soluble and insoluble fiber – the latter which expands in the stomach and helps make you feel fuller. Barley is a cheap and readily accessible ingredient which is nutritious, has a hearty flavour and can be used in a variety of ways (including to make beer!). Per 100g serving, barley has 73g of carbohydrates, 452mg of potassium, 17g of fiber and 354 calories.
Preferably red, black or brown quinoa, this is a renowned source of plant-protein as it has all nine essential amino acids that make it a complete protein source, is a healthy whole-grain and has only 222 calories per cup of cooked quinoa. It’s also a very versatile ingredient and makes the perfect accompaniment in any green salad, soup or porridge which will help keep you feeling full.