#7 – Legumes
Legumes or pulses such as chickpeas, lentils, peas and beans, are an excellent vegetarian source of protein that can be enjoyed in stews, chili, salads and soups. They are full of fiber, complex carbohydrates known as resistant starch and oligosaccharides. Similar to fiber, complex carbohydrates cannot be digested quickly by our bodies and help to control appetite.
Research has proven that legumes may help curb our appetite at a chemical level too – lectins and tryspin inhibitors promote the release of a hormone called cholecystokinin, which slows the emptying of our stomach, helping us to stay satisfied for long.