6 Superfoods that Control Your Appetite
Want to fill up, whittle your waist, and possibly ward off diabetes all at the same time? Listen up: A recent study from the UK found that mice fed high-fat diets gained less weight if their diets were also supplemented with beta-glucan or inulin, two types of fermentable carbohydrates found in foods such as oats, barley, Jerusalem artichokes, mushrooms, asparagus, onions, and bananas.
Fermentable carbohydrates are a type of fiber that's broken down--or fermented--by the bacteria in your colon. "When this fermentation takes place, short chain fatty acids [SCFAs] are formed," says Lona Sandon, RD, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center. "These seem to produce more of the appetite-controlling hormones that help us feel full." They may also help lower levels of dangerous body fat: Preliminary research on obese women found that higher blood levels of the SCFA acetate were associated with lower levels of visceral fat, the dangerous kind that's packed around your organs and is linked to diabetes, heart disease, and some cancers.
These foods may also play a role in managing or preventing diabetes and maintaining good digestion. "Because fermentable carbs don't start to break down right away, they don't contribute to the big spikes and crashes in blood sugar," says Sandon. "They also act as prebiotics, which feed the healthy probiotic bacteria in the gut and keep things running smoothly."
There's one initial drawback: gas, if you're not used to eating so much fiber. "Increase your consumption of these foods gradually to reduce symptoms," says Sandon.
Curious how you'll get your fix of these fat fighters? We thought you might be. Here, tasty recipes that take out all the guesswork.
RELATED: Watch your favorite superfoods battle it out and learn which pack the most nutrition, in our Health Food Face-Off Series.
Oats
If you thought fighting fat was all oats were capable of, think again. Just two servings can lower LDL cholesterol by more than 5% in just six weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes. (What's healthier-steel-cut oats or rolled oats? Find out in our latest health food face-off.)
Jerusalem Artichokes
Despite their name, Jerusalem artichokes aren't from Jerusalem-and they're not artichokes. They are small tubers that resemble gnarly potatoes. Also called sunchokes, they have a nutty taste when cooked. Try them out in this Roasted Sunchokes with Cato Corner Farm Aged Bloomsday recipe. (Only have plain artichokes on hand? We've got recipes to help you get cookin', too.)
Mushrooms
A fat fighter and immunity booster? Yep! Turns out mushrooms can increase the production and activity of white blood cells. (Prevention advisor Dr. Andrew Weil weighs in on the very topic, here.) The daily recommended amount is ¼ to 1 ounce, which makes it easy to add the veggie to pasta sauce and eggs. Get your fill with this Mushroom Risotto recipe.
Asparagus
Remember when we said foods could play a role in maintaining good digestion? We were talking about asparagus. This versatile veggie supplies inulin, a special fiber that helps the "good" bacteria in your digestive tract. (Fiber, by the way, has been associated with lower stroke risk.)
We recommend roasting or grilling the asparagus to develop its hidden sweet-and-nutty side for a silky, cream-free soup. Though if you prefer another cooking method, that's OK.
RELATED: 5 Ways to Make Vegetables Less Boring
Bananas
Forget fat! A medium banana provides a mild blood sugar boost and has 30% of the day's vitamin B6, which helps the brain produce mellowing serotonin. The more serontonin you have, the less likely you are to fall to stress and anxiety. Plus, there's it's initial claim to fruit fame: muscle-toning potassium.
Onions
In some cultures, onions are considered cure-alls, having been prescribed for everything from diabetes to improving athletic performance. Research even shows their thiosulfinates (sulfur compounds responsible for their smell) protect against cardiovascular disease.
In which case, we have but three words: French Onion Soup. Tip: slow-roasting onions brings out the sweetness and cuts the sharp flavor.
--by Stephanie Eckelkamp, Prevention
More from Prevention:
How to Stop Yo-Yo Dieting for Good
10 New Power Foods
