Chicken soup helps, sure, but a diet rich in vegetables, fish and even garlic can help lessen the severity of a cold or prevent you from getting sick.
The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice in chicken soup is immune-boosting and soothing, and the warm broth clears your nasal passages and keeps you hydrated.
Winter doesn’t just bring the blues, it also gifts us with coughs, runny noses and sore throats. It’s not because of the old adage of bundling up or “you’ll catch a cold!” We tend to get more cold and flu viruses during the winter as germs survive longer indoors due to poor ventilation and lack of humidity, and we are stuck indoors for much longer during the frigid months.
There’s a key to rev up our immune system that can make a huge difference: you are what you eat. A healthy diet often prevents colds and flus or reduces their longevity. The antioxidants including vitamins C, A and E found in fruits and vegetables protect our cells and boost our immune system. Supplements can never replace the real thing.
A healthy diet year-round is crucial to keeping well. This means cutting down on inflammatory foods including white flour, white rice, sugar and saturated fats, as inflammation reduces your immune system. Stick to a balanced diet with lots of vegetables, fruits, herbs, spices, whole grains, healthy fats and lean protein.
Garlic
Allicin, a natural chemical in garlic, fights common viruses. Add it to your cooked foods and salads. Don’t forget to have breath mints on hand!
Broccoli
Raw or lightly steamed broccoli contains vitamins A and C, as well as the compound sulforaphane, which helps ward off viruses. Add it to salads or use for dipping.
Vitamin C
For decades this has been the most popular vitamin for fending off viruses, but a handful of supplements won’t do much once you’re already infected. The best defence is to include a variety of fruits and vegetables daily with vitamin C to keep your immune system strong.
Oranges aren’t your only option — you can get more vitamin C from strawberries, kiwis, pineapple, mango, papaya, bell peppers, broccoli, cabbage, snow peas, brussels sprouts, cauliflower and kale.
Probiotics
Probiotics are beneficial bacteria that are good for the gut. We generally think of this as meaning digestion, but our gut health is actually a key component to many elements of our health, including 70 per cent of our immune system. Studies show that specific foods containing probiotics reduce the occurrence, length and severity of colds. These foods include sauerkraut, kefir, yogourts with live and active cultures, kimchi, kombucha and miso.
Chicken soup
There’s nothing like a warm bowl of chicken noodle soup when you’re under the weather, but does it actually help to fight off a cold? The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice is immune-boosting and soothing. The warm broth clears your nasal passages and keeps you hydrated. Mother was right!
Tea
We drink mug after mug of tea when we’re ill as it feels great on a sore throat, but it’s actually doing more to help, depending on the type. Black and green teas contain an amino acid called L-Theanine, which boosts our immune system. Black tea has more of this amino acid than green, but green tea protects the immune system against disease-causing free radicals. Drink up!
Spinach
Spinach is rich in vitamin C and contains several antioxidants, which increases the ability for our immune system to fight infections. Eat it raw or cook it as little as possible to get the most nutrients.
Shellfish and fish
Indulging in fish or shellfish twice weekly may prevent colds and flus. Selenium, a mineral found in oysters, lobsters, crabs and clams, helps white blood cells produce proteins that fight flu viruses. Salmon, tuna, mackerel, and herring are loaded with omega-3 fats, which reduce inflammation.
Before you end up sidelined on the couch this winter, include a combination of these immune-boosting foods so you can have a healthy 2018.
By ROSE REISMAN Special to the Star Thu., Jan. 11, 2018
Rose Reisman is a nutritionist, caterer, speaker, media personality and author of 19 cookbooks. info@rosereisman.com
Whether it’s turning to supplements, juices or new challenging workouts, it seems everyone is looking for the magic weight loss bullet. But sometimes, losing weight may just be a matter of tweaking your diet – and eating foods that work for you, not against you.
Though none of these foods will work magic by themselves, when they are included as part of a healthy weight-loss diet, they may give you an edge in controlling hunger and shedding unwanted pounds.
These satiety-boosting foods will keep you winning at weight loss.
Greek or Icelandic yogurt
Greek and Icelandic yogurt (both strained to remove the liquid whey) are thicker, creamier and richer in protein than their regular yogurt counterparts, making them one of the best snacks for curbing appetite.
It’s the protein that keeps us feeling full. A 5.3-ounce container of plain nonfat Greek yogurt contains 15 grams of protein; the same portion of plain nonfat Icelandic-style skyr yogurt provides 17 grams of protein. By comparison, a regular fat-free plain yogurt contains 7 grams of protein.
Research suggests that protein is even more satiating than fat or carbohydrates. Therefore, it can be a strategic nutrient player in terms of appetite control and weight loss.
In one study, when individuals were given the same number of calories (and the same percentage of carbohydrates), they reported feeling less hungry when the percentage of protein was increased from 15% to 30% of calories. Even more interesting is the fact that when they were allowed to eat as many calories as they wanted on the 30% protein diet, they ended up consuming a total of 441 fewer calories than when they started, and they lost an average of 11 pounds.
Other foods that pack protein include cottage cheese, milk, eggs, fish, lean poultry and meats, peanut butter, lentils and soybeans.
Avocados
You may know that avocados are an excellent source of heart-healthy fats. And with 9 calories per gram – more than double the calories per gram of carbohydrates or protein — fat fills us up fast, which can be beneficial in controlling hunger.
Avocados are rich in a fat known as oleic acid, which offers an added benefit in terms of the fruit’s effects on appetite.
Oleic acid is an omega-9 fatty acid also found in high quantities in olive and canola oils. In the body, it is converted into a compound known as OEA (oleoylethanolamide).
Weight loss can be tied to when, not just what, you eat
One recent study found that when individuals consumed high-oleic-acid vegetable oils with their meals, their levels of OEA increased, and this ultimately decreased hunger and reduced calorie intake at the next meal.
“Freshly formed OEA travels to the nerve fibers that lie beneath the gut lining and tells them to send a satiety signal to the brain,” said Daniele Piomelli, professor of anatomy and neurobiology, pharmacology and biological chemistry at the University of California, Irvine, who has studied OEA’s role in appetite reduction.
“OEA reduces appetite and lowers body weight in obese animals and possibly people,” she explained. “But obese people cannot make it, so it has to come from outside.”
Aside from avocados and certain oils, top sources of oleic acid include olives, nuts and seeds. Just be sure to watch portions of these high-fat foods.
Red chili peppers
Capsaicin is the plant compound in red chili peppers that gives them their “hot” sensation. But the burn can work both ways, as these heat-packed peppers can keep calories in check, which is key to weight loss.
Research suggests that capsaicin may help curb hunger. In one small study, when individuals consumed red pepper with their breakfast, they experienced a decrease in appetite before lunch and consumed less protein and fat during lunch. Another study found that adding red pepper to an appetizer significantly reduced the total amount of calories and carbohydrates consumed during lunch and during a snack served hours later.
On the other hand, the beneficial effects may be greatest when one first starts consuming red pepper, as its effects may decrease over time. Another study found that those who don’t consume red pepper regularly experienced a decrease in their desire to eat fatty and salty foods when they do.
How does it work? “Spicy red peppers turn on receptors in our mouths that cause us to feel burn. This gives a ‘kick’ to the system that triggers our bodies’ fight-or-flight response,” said study author Mary-Jon Ludy, associate professor of clinical nutrition at Bowling Green State University Activating the sympathetic nervous system in that way increases satiety and energy expenditure.
Interestingly, when you remove the taste response part (by swallowing the pepper in a capsule, for example), the weight management effects aren’t as big, Ludy explained.
If spicy foods seem a bit intimidating, start slowly. One of the easiest ways to incorporate red chili peppers into your diet is to add red pepper flakes to chicken dishes, pasta, pizza or other foods you may be inclined to overeat.
Barley
Though it’s rich in carbohydrates, barley is another natural appetite suppressant, as the grain contains a unique combination of dietary fibers that make it extra filling.
In one study, individuals ate bread made out of barley kernels for three days at breakfast, lunch and dinner. Researchers found that the participants experienced improved appetite control and a boost in metabolism for up to 14 hours after their last meal, along with a decrease in blood sugar and insulin levels.
Barley can be enjoyed in soup or as a hot cereal for breakfast. You can also use it in place of rice in risottos and pilafs.
Are potatoes healthy?
“Test subjects experienced higher satiety and less hunger and willingness to eat,” said study author Anne Nilsson, an associate professor in the Food for Health Science Centre at Lund University in Sweden.
According to Nilsson, when the fibers in barley – specifically betaglucans and arabinoxylans – reach the gut, they are metabolized by gut bacteria, and this increases levels of hormones that regulate appetite.
Soup
When soup is eaten as appetizer, it can decrease hunger, increase fullness and reduce the total calories consumed for the entire meal.
In one study, participants got four soups with the same ingredients in different forms: separate broth and vegetables, chunky vegetable soup, chunky-pureed vegetable soup and pureed vegetable soup.
Researchers found that varying the form of soup did not significantly affect satiety or food intake: As long as soup was eaten before an entrée of cheese tortellini, individuals consumed 20% fewer calories for their entire lunch compared with when skipping soup.
What’s so special about soup? Thanks to its high water content, it’s got low energy (calorie) density. That means you can fill up on a big portion and feel full without consuming the heavy calorie load that typically comes with large portion sizes.
The new secret to losing weight? Water
“Binding water into foods slows down gastric emptying, which means your stomach stays fuller for longer,” said study co-author Barbara Rolls, professor of nutritional sciences at Pennsylvania State University and author of the “Ultimate Volumetrics Diet.”
And as an ingredient, few that are more waistline-friendly than water. “The most effective way to reduce calories is to bulk up food with water. You get lots of volume without calories,” Rolls said.
Still, the total amount of calories in soup counts. A lobster bisque may sound delicious, but the calories add up quickly, so a smaller portion may be necessary to keep calories in check.
“If you’re filling up with soup first, you don’t want it to have many calories,” Rolls said. “A soup that is less than 150 calories works well.” Chicken vegetable, red lentil or chilled cucumber soup are all good choices.
Here’s more soup for thought: Research has suggested that eating soup as a snack can help keep hunger at bay. “If you choose soup rather than energy-dense snack foods like chips and crackers, you’ll do better with your weight management,” Rolls said. “Aim for 100 calories if you are just a little hungry or 200 calories if you have a big case of the munchies.”
Vegetable salad
Similar to soup, eating a salad before a meal has been associated with increased satiety and decreased calorie intake.
One study showed that when the first course of a meal is a large portion of a low-calorie salad – with iceberg and romaine lettuce, carrots, tomatoes, celery, cucumbers, fat-free dressing and light mozzarella cheese – people are more satiated and eat fewer calories for the entire meal compared with when skipping the salad.
Is sushi healthy?
Specifically, when individuals ate three cups of salad before having their pasta, they ate 12%, or 107, fewer calories for the entire meal compared with when they skipped the salad.
Another study found that eating a low-calorie salad with a meal also helps reduce the amount of calories consumed – though people ate more vegetables when the salad was consumed before the meal.
Salads promote satiety because vegetables such as lettuce, tomatoes and cucumbers have a high water content. Plus, you’re getting a healthy dose of fiber, which contributes to fullness. And though it may sound counterintuitive, fat-free dressing is not necessarily the best choice, as fat is necessary to absorb fat-soluble vitamins.
“A salad should be primarily vegetables. … You can use regular salad dressing, but don’t have it swimming in it,” Rolls said.
To keep your salad calories in check, Rolls suggests avoiding fatty meats and instead sprinkling some nuts along with some beans to boost protein and fiber. You can also try topping your salad with popcorn in place of oily croutons.
Spinach
Spinach is a source of thylakoids, the chlorophyll-bearing parts of green leaves. But aside from their role in photosynthesis, research suggests that thylakoids may be helpful in reducing the amount of food we eat.
One study found that when individuals consumed a high-fat meal with the addition of thylakoids, their levels of the satiety hormone CCK increased, along with levels of leptin, the hormone that signals you to “stop” eating. They also experienced a decrease in levels of ghrelin, the hormone that stimulates appetite.
Fill your plate with superfoods
Another study found similar results when thylakoids were added to carbohydrate-rich meals.”They suppress the urge for sweets and the urge for snacking,” said study author Charlotte Erlanson-Albertsson, professor of appetite control at Lund University in Sweden.
Erlanson-Albertsson’s research has also shown that consuming thylakoid-rich spinach extract contributes to weight loss. “For those who got thylakoids, it was much easier to abstain from snacking, and they therefore lost more body weight,” she said.
The amount of thylakoids used in the study corresponds to 100 grams of spinach, or about three cups of raw spinach. For a more concentrated source of spinach, include the leafy green as smoothie ingredient, or puree it to make a blended spinach soup.
Flaxseed
Flaxseed is rich in two natural appetite suppressants: omega-3 fats and fiber. One tablespoon of whole flaxseed has 3 grams of fiber and about 4 grams of healthful fat; one tablespoon of ground flaxseed has 2 grams of fiber and about 4 grams of beneficial fat.
Fiber from flaxseed can keep us satisfied and full without contributing any calories. One study found that when individuals consumed flaxseed fiber as part of a drink or as a tablet after an overnight fast, it significantly suppressed appetite and reduced calorie intake during lunch.
Fiber offers a “bulking” effect, which contributes to its effects on satiety. This may help explain why high fiber intakes are associated with lower body weights. Additionally, the fat in flaxseed can help slow the rise in blood sugar when flax is consumed with carbohydrate-rich foods. Unlike the hunger and irritability that can follow rapid blood sugar spikes and crashes, steady blood sugar levels can have beneficial effects on appetite.
For a fast way to include flax in your diet, try adding a tablespoon of ground flaxseed to your morning cereal or smoothie, or sprinkle it on top of yogurt. You can also use ground flaxseed to replace some of the flour in waffle or pancake mixes.
Lisa Drayer is a nutritionist, author and health journalist.
One piece of advice often given to dieters is to eat until you reach satiety — that is, until you feel full.
The problem is that different foods can have vastly different effects on hunger and satiety.
For example, 200 calories of chicken breast may make you feel full, but it could take 500 calories of cake to have the same effect.
Thus, weight loss isn’t just about eating until you feel full. It’s about choosing the right foods that make you feel full for the least amount of calories.
What Makes a Food Filling?
Many factors determine a food’s satiety value, or how filling it is relative to its calorie content. The calorie/satiety ratio is measured on a scale called the satiety index.
The satiety index also measures a food’s ability to make you feel full, reduce your hunger and lower your calorie intake over the course of the day.
Some foods simply do a better job at satisfying hunger and preventing overeating than others.
Filling foods tend to have the following qualities:
High volume: Studies indicate that the volume of food consumed strongly influences satiety. When foods contain a lot of water or air, the volume is increased without adding calories.
High protein: Studies show protein is more filling than carbs and fat. Diets higher in protein increase satiety and lead to lower overall calorie intake than lower-protein diets do.
High fiber: Fiber provides bulk and helps you feel full. It also slows the movement of food through your digestive tract, which keeps you feeling fuller for longer.
Low energy density: This means that a food is low in calories for its weight. Foods with low energy density can help you feel full for fewer calories .
So if you eat foods with the above characteristics, then you can usually eat them until fullness without getting in too many calories.
Here are 12 filling foods you can eat a lot of without getting fat.
1. Boiled Potatoes
Due to their higher carb content, many people avoid potatoes when trying to lose weight, but they shouldn’t.
Whole potatoes are loaded with vitamins, fiber and other important nutrients. They also contain a certain type of starch called resistant starch.
Resistant starch contains half the calories of regular starch (2 instead of 4 calories per gram). In your digestive system, it acts a lot like soluble fiber, helping you feel full.
Because adding resistant starch to meals helps satisfy hunger, it causes people to eat fewer calories.
Interestingly, cooling potatoes after they’re cooked increases their resistant starch content. In fact, studies show that cooling and reheating potatoes multiple times continues to increase their hunger-suppressing effect.
In a study that measured the ability of 38 foods to satisfy hunger, boiled potatoes ranked the highest.
While boiled potatoes were the most satisfying food tested, fried potato chips were found to be three times less filling.
Bottom Line: Boiled potatoes, which are highly nutritious, are number one on the satiety index. Fried potato chips are three times less filling and not considered weight loss friendly.
2. Whole Eggs
Eggs are another food that has been unfairly demonized in the past. The truth is, eggs are incredibly healthy and high in several important nutrients.
Most of the nutrients, including about half of an egg’s protein, are found in the yolk.
Eggs are a complete protein, meaning they contain all nine essential amino acids.
In addition, they’re very filling.
Several studies found that people who ate eggs for breakfast were more satisfied and consumed fewer calories throughout the day than those who had a bagel for breakfast.
In particular, one study found that people who ate eggs for breakfast lowered their body mass index (BMI) and lost more weight than those who ate a bagel.
Bottom Line: Eggs are a great source of nutrients, including high-quality protein. They may help you eat less for up to 36 hours after a meal.
3. Oatmeal
Oatmeal is a type of porridge, or hot cereal, that is often consumed for breakfast.
It’s incredibly filling and ranks third on the satiety index.
This is mainly due to its high fiber content and ability to soak up water.
Oats are a good source of a soluble fiber called beta-glucan, which helps slow down digestion and the absorption of carbs.
When compared to ready-to-eat breakfast cereal, oatmeal was better at suppressing appetite, increasing satiety and reducing calorie intake throughout the day.
Bottom Line: Oatmeal is high in fiber and soaks up water, which makes it incredibly filling. It is more filling than traditional breakfast cereals and may help you eat less throughout the day.
4. Broth-Based Soups
Liquids are often considered to be less filling than solid foods.
However, research shows soups may be more filling than solid meals with the same ingredients.
When soup was eaten at the start of a meal in one study, subjects consumed 20% fewer calories at that meal.
Several studies found that routinely eating soup can reduce calorie intake, enhance satiety and promote weight loss over time.
Stick to broth-based soups, as they tend to be lower in calories than cream-based varieties.
Bottom Line: Soups are very filling foods. Eating soup at the start of a meal may increase satiety, reduce calorie intake and lead to weight loss over time.
5. Legumes
Legumes, such as beans, peas and lentils, are well known for being good sources of fiber and protein.
This, combined with a relatively low energy density, makes them a filling food that may even promote weight loss.
A review of several studies indicates that beans, peas, chickpeas and lentils are 31% more filling than pasta and bread.
Bottom Line: Legumes are high in protein and fiber, which make them very filling. They are also relatively low in calories, which makes them a weight loss friendly food.
6. Apples
Fruits are an important part of a healthy diet.
Several studies indicate eating fruit is associated with lower calorie intake and can contribute to weight loss over time.
In particular, apples score very high on the satiety index.
Because apples contain pectin, a soluble fiber that naturally slows digestion, they help you feel full.
They are also over 85% water, which provides volume and improves satiety without adding calories.
It’s important to note that whole, solid fruit increases satiety more than puréed fruit or juice, both of which are not particularly filling.
One study looked at the effects of eating solid apple segments, applesauce or drinking apple juice at the beginning of a meal.
It found that those who ate solid apple segments consumed 91 fewer calories than those eating apple sauce and 150 fewer calories than those drinking apple juice.
Eating apple segments also resulted in higher fullness ratings and lower hunger ratings than other forms of fruit.
Bottom Line: Apples are high in water and soluble fiber but low in calories. Eating whole, solid apples may help you consume fewer calories and contribute to weight loss over time.
7. Citrus Fruits
Similarly to apples, citrus fruits are high in pectin, which can slow digestion and increase satiety.
They also have a high water content. Both oranges and grapefruit contain over 87% water, which means they’re able to fill you up for very few calories.
It has often been suggested that eating grapefruit can promote weight loss.
In one study, obese participants eating grapefruit lost significantly more weight than those given a placebo.
In another study, eating half a grapefruit three times daily at mealtimes for six weeks was associated with modest weight loss and a significant reduction in waist circumference.
When combined with calorie restriction, consuming grapefruit or grapefruit juice before meals resulted in a 7.1% weight loss, a significant reduction in body fat and weight circumference.
However, these results may not be exclusive to grapefruit, as drinking water before meals had similar effects.
Bottom Line: Citrus fruits such as oranges and grapefruit are also weight loss friendly foods. They’re high in fiber and water, which can help you feel full and consume fewer calories.
8. Fish
Fish that are rich in omega-3 fatty acids may increase satiety in people who are overweight or obese.
They’re also loaded with high-quality protein, which is known to be very filling.
In fact, fish scores higher than all other protein-rich foods on the satiety index and ranks second of all foods tested.
One study found the effect of fish on satiety was significantly greater than that of chicken and beef.
Another study found participants who ate fish consumed 11% fewer calories at their next meal than those who ate beef.
Bottom Line: Fish is high in protein and omega-3 fatty acids, which may increase satiety. Fish may also be more filling than other types of protein such as chicken and beef.
9. Lean Meats
Cut Pieces of Red Meat
Lean meats are high in protein and very filling.
In fact, higher-protein diets lead to lower overall calorie intake than lower-protein diets.
One study found that people ate 12% less at dinner after eating high-protein meat at lunch, compared to those who had a high-carb lunch.
Beef scored second highest of all protein-rich foods on the satiety index, but other lean meats such as chicken and pork are also weight loss friendly.
Bottom Line: Meat is high in protein and very filling. Eating high-protein lean meat may help you consume fewer calories at subsequent meals.
10. Cottage Cheese
Cottage cheese is low in calories but very high in protein.
It is also packed with healthy nutrients, including B vitamins, calcium, phosphorus and selenium.
These characteristics make cottage cheese a weight loss friendly food.
One study found that its effect on fullness is similar to that of eggs.
Bottom Line: Cottage cheese is high in protein and low in calories. Its effect on satiety may be comparable to that of eggs.
11. Vegetables
Vegetables are low in calories and high in volume.
They’re also packed with all kinds of beneficial nutrients and plant compounds that make them an important part of a healthy diet.
Furthermore, they’re high in water and fiber, both of which help fill you up.
Research shows that salads, in particular, help satisfy hunger, especially when consumed before a meal.
In one study, participants who ate a salad at the start of a meal consumed 7–12% fewer calories at the meal.
Another study showed that eating a salad at the start of a meal increased vegetable consumption by 23%, compared to eating it with the main course.
In order to keep your salad low in calories, avoid adding high-calorie ingredients and dressings.
Bottom Line: Vegetables are high in water and fiber, which may keep you full for longer. Eating low-calorie salads can help increase your vegetable consumption and decrease your calorie intake.
12. Popcorn
Popcorn is a whole grain and contains more fiber than many other popular snack foods.
It is also high in volume, so it takes up a lot of space in your stomach, despite being relatively low in calories.
Studies have found that popcorn will fill you up more than other popular snacks such as potato chips.
Air-popped popcorn is the healthiest. Commercially-prepared or microwave popcorn can be extremely high in calories and contain unhealthy ingredients.
To keep your popcorn low in calories, avoid adding a lot of fat to it.
Bottom Line: Popcorn is a whole grain that is high in fiber and volume, both of which help you feel full. Studies have found that popcorn is more filling than potato chips.
Take Home Message
Filling foods have certain characteristics. They’re high in volume, protein or fiber and low in energy density.
Including more of these foods in your diet may help you lose weight in the long run.
Our Better Health 