Top 10 nutritional fillers
Healthy, delicious and at the same time so filling that you don't get hungry again after an hour - that would be nice, wouldn't it? Fortunately, there are many foods that make this possible. We reveal ten low-calorie fillers for you to enjoy. At Holmes Place, we have made it our goal to provide you with individual support for your fitness and health goals. Benefit from the experience of our nutritionists, who can give you tips on healthy eating that are individually tailored to you. So that you feel fitter, become slimmer or simply live healthier.
But what about the fillers? These are the foods that keep hunger at bay for a long time. This is mainly due to ingredients such as complex carbohydrates, fibre and protein.
Carbohydrates are the most important energy suppliers for the body. Depending on how many sugar building blocks they contain, a distinction is made between simple sugars (e.g. glucose and fructose), dual sugars (household and milk sugars, from sweets and fruit) and polysaccharides. These are the complex carbohydrates found in vegetables, legumes and whole grain products, for example. Because the body needs more time to break down the complex carbohydrates for energy, they keep you full longer and the blood sugar level remains stable.
Dietary fibres are indigestible carbohydrates that have a special property: They swell up in the stomach because they become saturated with liquid. This ensures a long-lasting feeling of satiety.
Proteins are important for building muscle - no wonder: muscles consist largely of protein. Dairy products, fish and meat are particularly rich in protein. But they are also found in pulses, nuts, cereals, mushrooms and seeds.
Healthy fillers
1.Oatmeal: This is what winners look like! Not only do they contain high-quality carbohydrates and healthy proteins, but they also keep you full for a long time because they contain a lot of fibre. If you add fruit and some quark or yoghurt, it is a very healthy and delicious breakfast. You can also cook oatmeal with (vegetable) milk to make porridge.
2. Low-fat quark: it contains little fat, but very high-quality protein and a lot of calcium. It may not be a star on its own, but it tastes great with fruit, honey or nuts. And it keeps you full for a long time without leaving you with an unpleasant feeling of fullness.
3. Potatoes: low in calories and very filling, this tuber also scores with plenty of starch. If you boil them and then let them get cold, they satiate you even longer because this creates resistant starch that the body breaks down more slowly. Unless you want to enjoy them as chips, you really can't go wrong with potatoes!
4. Pulses: peas, lentils & co. are great sources of protein that are also low in calories and fat. They taste great, can be used in a variety of ways and, with their high fibre content, keep you full for a long time. A speciality is chickpeas, which can be made into falafel or hummus - delicious, filling for a long time and very healthy.
5. Vegetables: They offer a great combination of minerals, nutrients and vitamins. There are hardly any calories in them and with the many fibres they are filling for a long time. A salad eaten before a meal ensures that you eat less overall and still feel full for a long time.
6. Bananas: Every child knows that fruit is healthy. A special tip is bananas, which contain a lot of fibre and plenty of nutrients. They provide energy quickly and keep you full for a long time. During a strenuous training session, they provide athletes with an energy boost in between.
7. Green smoothies: Spinach and kale, plus bananas and oranges - the mixture is ready to be made into a fine smoothie. With a high-powered blender, this can be done very quickly. This preserves the nutrients, the fibre-rich vegetables are well chopped and the smoothie becomes soft and creamy. You can also add ginger juice or chia seeds. Tastes great and keeps you full for a long time. Be careful not to add too much fruit to the vegetables so that the smoothie is not too rich in sugar.
8. Wholemeal products: They also score with lots of fibre. This is good for the intestines. Wholemeal bread and other cereal products keep you full for a long time and are also very healthy when served with cream cheese and other healthy toppings. Pasta and rice are also available as wholemeal varieties. Give them a try!
9. Nuts: They are real powerhouses and an ideal snack for in between meals. They contain protein, vitamin E and healthy fats. Hazelnuts in particular are also rich in fluorine, calcium, magnesium, selenium and zinc. This ensures that they keep you full for a long time. Important: chew them well, then they are particularly satisfying.
10. Blueberries: They are the fruit richest in fibre. They contain hardly any fat or calories, but are rich in natural colourings. They are filling for a long time and make muesli or porridge a delicious speciality.
Es gibt noch viel mehr gesunde Sattmacher. Wenn Sie sich gesünder ernähren möchten, können Sie sich von den Ernährungsexperten in den Clubs von Holmes Place auf Grundlage Ihrer Masse und Ihres Stoffwechselalters einen individuellen Ernährungsplan erstellen lassen. Dazu gibt es Rezeptvorschläge und Tipps für den Einkauf. Gucken Sie gerne auch mal in unseren Blog – auch hier finden Sie reichlich Rezepte und Ernährungstipps.