According to a poll by the American Osteopathic Association, more than 80% of Americans use dietary supplements. They are also increasingly using super foods, and plants to strengthen their immunity, gain vitality or lose weight permanently. Among the most popular used supplements, we find the famous “appetite suppressants”, which would regulate food intake and therefore control one’s weight. But what is an appetite suppressant exactly and most importantly, what are the most effective natural appetite suppressants?
An appetite suppressant is a substance, drug or food that has the property of causing food satiety, often associated with weight loss.
By nature, complex organisms like animals, especially those which have the potential to create energy reserves to face bad seasons and periods of famine, tend to do so unconsciously by storing fats and sugars. In this process, the brain sends chemical signals indicating that the body must provide food, even if it does not need it immediately.
The best natural appetite suppressants
Some foods, due to their high fiber content, act as appetite suppressants. They are therefore recommended in case of cravings, and constitute a healthy alternative to sweet, fatty and/or salty snacks. They can thus help to control weight gain, or even promote weight loss.
It is certainly the most famous of all appetite suppressants. This fruit is naturally rich in fiber and pectin, a mucilaginous fiber capable not only of swelling on contact with water (appetite suppressant effect), but also of capturing some of the dietary fats and sugars in the intestine. So, the apple is not only effective in soothing the cravings, but it is also interesting for its positive action on cholesterol and blood sugar levels.
- Oat bran
This is the outer shell of the oat grain. Just like the apple, it is rich in fiber and pectin. Thus, it can absorb up to 30 times its volume in water and is therefore very satiating. In addition, if consumed with meals, it captures some of the lipids and sugars and drains them directly to the elimination pathways. Also, in addition to being an appetite suppressant, oat bran can lower the calorie load of a meal. It is easily eaten in a cottage cheese, sprinkled on a salad or vegetables, added to a dough, etc.
- Egg white
Most of the calories in an egg are contained in the yolk, but the white is very low in calories. In contrast, it is a concentrate of proteins, therefore nutritious. Also egg white is a very good appetite suppressant, inexpensive, excellent for muscle mass and a source of energy. It can be eaten at any time of the day and is easy to adapt (hard cooked, scrambled, as an omelet, etc.).
It is a plant from Asia, whose rhizome is used to make various preparations: jelly, noodles, flour… It is characterized above all by its low-calorie content (5 to 10 kcal per 100g), its neutral taste and its high content of glucomannan, a type of fiber that becomes very viscous on contact with water. Also, its consumption is recommended for people wishing to lose weight, because foods based on konjac are effective appetite suppressants. On the other hand, it is recommended to drink a lot when eating konjac, and to limit its consumption in case of fragile intestines, because it accelerates transit.
Food algae, such as kelp (or wrack), wakame, nori or kombu (or sea lettuce) are also appetite suppressants to consider. Very rich in antioxidants and minerals (immune system boosters), they are also interesting for their content in phytosterols (anti-cholesterol), fiber (satiating) and iodine (contributes to good thyroid function). Their fibers are “lipid traps”, so they have a positive effect on blood cholesterol and may protect against high blood pressure.
Although high in calories (because they are rich in monounsaturated fat), almonds, walnuts and other hazelnuts are often recommended as a snack. Indeed, they are well endowed with dietary fibers and require a long chewing. Numerous studies have shown the benefit of consuming nuts during diets, as they prevent deficiencies and promote better control food intake. Also, a handful of oilseeds is a healthy snack and appetite suppressant.
Blond psyllium, also called ispaghul, is a pseudo-cereal that is usually consumed from the whole grain. However, the integument (or envelope) of psyllium is strongly endowed with mucilages — fibers swelling in contact with water. Also, Psyllium has an appetite suppressant effect equivalent to konjac or apple. Like oat bran, psyllium can be mixed with various preparations: sprinkled on dishes, mixed in soup, incorporated into bread preparation.
- White cheese
Due to its high protein content, cottage cheese is very satiating and contributes to good muscle health. It is therefore an interesting appetite suppressant to incorporate into your daily diet, especially if it is chosen low in fat. In addition, it is a good source of calcium, essential for preventing the risk of osteoporosis, and vitamin D. It can be used as the basis of many sweet and savory preparations, making it an easy-to-eat appetite suppressant.
Bananas are certainly one of the most caloric fruits, but their calories are nutritionally interesting for the body. Bananas are indeed a reliable source of energy, vitamins, and minerals essential for the body. In addition, the flesh of bananas is very dense flesh and very rich in soluble fibers. These slow down the digestion process, so the feeling of fullness starts earlier during a meal and, above all, lasts longer. Bananas are therefore an appetite suppressant food to be favored, especially as a snack (energy, alleviating hunger and craving for sweets).
Born in London, England and raised in Orlando, FL, Elena graduated from the University of Central Florida with a bachelors’ degree in English. She later received her masters’ in Creative Writing from Drexel University. She writes part-time for the Scientific Origin and focuses mostly on health related issues.