These breakfast picks can help you feel full for longer
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Aim to prevent quick rise in blood sugar levels with these foods
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Eating the right food on an empty stomach in the morning can help with dieting. Food rich in protein and dietary fiber slow digestion and keep you feeling full for a longer time, which can reduce overall food intake.
On the other hand, eating foods high in sugar or refined carbohydrates first thing in the morning can cause blood sugar to spike and then drop again, making you feel hungry more quickly.
Here are foods that are good to eat on an empty stomach in the morning and help maintain a feeling of fullness.
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Greek yogurt
Greek yogurt is rich in protein and helps you feel full for a long time. Protein takes longer to digest, which suppresses appetite and reduces unnecessary snacking.
In addition, Greek yogurt contains probiotics beneficial for gut health, which can also have a positive effect on weight management.
However, flavored products often contain a lot of added sugar, so it is better to choose plain yogurt.
Eggs
Eggs are a signature high-protein food that helps maintain satiety. Eating eggs for breakfast helps regulate appetite throughout the day and can reduce calorie intake.
Eggs also help stabilize blood sugar levels and support the secretion of hormones related to appetite control.
However, depending on the cooking method or side dishes, calorie intake may increase, so it is better to avoid processed meats such as bacon or sausage.
Oatmeal
Oatmeal is rich in soluble fiber, which slows digestion and prolongs the feeling of fullness.
In particular, beta-glucan, a type of fiber found in oats, helps regulate blood sugar levels and suppress appetite.
However, adding sugar, syrup or sweet toppings can reduce these benefits, so it is better to consume it as naturally as possible.
Nuts
Nuts such as almonds and walnuts contain abundant healthy fats and protein, which help you feel full for a long time.
They also help stabilize blood sugar levels and reduce hunger.
However, since nuts are high in calories, it is important to control portion size and consume only an appropriate amount.
Apples
Apples are rich in dietary fiber and water, making them helpful for suppressing appetite.
In particular, pectin, a type of soluble fiber, slows digestion and prolongs satiety.
However, eating apples alone may not provide sufficient fullness, so it is recommended to eat them together with protein-rich foods.
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Avocados
Avocados are rich in healthy fats, which slow digestion and help maintain a feeling of fullness.
They also help stabilize blood sugar levels and can be beneficial for weight control.
However, they are high in calories, so it is recommended to consume about half an avocado at a time.
Sweet potatoes
Sweet potatoes are rich in complex carbohydrates and dietary fiber, providing energy for a long time and helping you feel full.
They also prevent rapid increases in blood sugar levels.
However, excessive consumption may lead to increased calorie intake, so moderation is necessary.
This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.