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Consuming different fruits frequently on a daily basis results in fewer calories consumed compared to other heavy caloric snacks, making one feel equally full. Fruits are significant in the treatment of obesity as they produce a sense of fullness. Fruits are a great filler for the tummy and are the most convenient way to satisfy hunger anytime anywhere.
Appetite is the desire to eat food, felt as hunger. Volume of a food affects the feeling of being full. Energy density is defined as calories per gram of food. Fruits with high soluble fiber and water content are relatively low in energy density and high in volume.
On comparing the effect of fruit in different forms on energy intake and satiety at a meal, it was seen that eating an apple reduced lunch energy intake by 15 percent In a recent study, after adding low doses of pectin-alginate fiber to drinks, satiety was measured. The 2.8-g dose of pectin alginate caused a decrease of 10% in energy intake at the evening meal.
It is famously quoted "An apple a day keeps the doctor away". But when it comes to weight loss, it can be restated as "An apple a day keeps hunger pangs away" Apples are one of the best "natural hunger suppressants" Apples refrain one from overeating as the fiber in them expands in the stomach and renders fullness for a long time.
The pectin fiber does this by tricking the brain's hunger center into believing that fullness is achieved. The actual chewing time of eating an apple and slower digestion due to formation of bulk makes the appetite control mechanism to shut down. This makes one feel full soon. In contrast eating a piece of cake which has no fiber and high amounts of sugar does not stimulate the appestat (a region of the brain that
regulates an individual's appetite for food) to shut down. One can eat a cheeseburger, French fries and a large coke, way in advance of the brain knowing that it is full. It contains several acids that act as digestive enzymes These acids help to break down carbs slowly which in turn slows their absorption into the blood stream. The tart flavor increases production of saliva which also contains enzymes that aid in slower digestion of carbohydrates. Adding one tablespoon of it to salads can increase the appetite-suppressing effect.
Citrus fruits especially oranges and grapefruit are rich in pectin and act as superb fillers. They hardly provide 50-70 calories per serving along with suppressing the appetite. In addition they are a powerhouse of vitamin C and boost up the immune system.
A serving of these pulpy fruits give a quick energy boost. Their filling effect keeps hunger at bay for a long interval thus skipping any additional food consumption. Being abundant in soluble fiber, the pulpy fruits provide prevention from any gastric disturbances. They are rich in heart protective minerals, potassium and magnesium. Guavas and papayas are extremely rich in vitamin C and vitamin A respectively.
The appetite-suppressing effect can be attributed to their high water content. They make excellent in between fillers when trying to reduce weight. Fruits that contain water are carminative, light and digestive. They act as a significant acidity buster. Help to keep blood pressure under control.
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