Making the change from an unhealthy diet to a healthy one is definitely a challenge. It’s normal to struggle with a rumbling stomach, as your body is used to eating certain types and amounts of food. However, there is a trick to eating healthy and curbing cravings that’ll make the process a whole lot easier and your stomach a whole lot fuller.
The healthy fats that keep you full
Researchers at the University of Georgia discovered that consuming polyunsaturated fats (PUFAs) can help keep you full and satisfied. PUFAs are healthy fats like omega-3 and omega-6 fatty acids, which can be found in foods like walnuts, salmon, and canola oil.
The researchers tested their theory by having study participants, aged between 18 and 35, eat either a diet high in PUFAs or a standard American diet for seven days. Both diets had the same calorie count and derived the same amount of calories from fat. The only difference was the type of fat included. The control diet was mostly monounsaturated fat and saturated fat, while the other diet was mainly comprised of PUFAs.
The results showed that those who ate a PUFA-rich diet experienced a significant decrease in the hormone ghrelin, which increases hunger, and a significant increase in the hormone peptide YY, which increases fullness. Lead researcher Jamie A. Cooper, PhD of the University of Georgia, explained that these findings suggest that “eating foods rich in PUFAs, like those found in walnuts, may favorably change appetite hormones so that we can feel fuller for longer.”
Perfecting your PUFA intake
If your healthy diet has you feeling hungry constantly, PUFA-rich foods might be the solution you’re searching for. PUFAs can be found in a variety of foods, but they’re present in particularly high amounts in:
– Walnuts
– Sunflower seeds
– Flax seeds or flax oil
– Fish like salmon, mackerel, herring, albacore tuna, and trout
– Corn oil
– Safflower oil
However, it’s essential not to go overboard with PUFAs. Aiming for around 25% to 35% of your daily calories from PUFAs and other fats is a healthy target. In the University of Georgia study, participants on the PUFA diet got 21% of their calories from polyunsaturated fat, 9% from monounsaturated fat, and 5% from saturated fat. Maintaining a similar balance will help curb hunger while keeping you on track with your health goals.
