Plant-Based Ingredients to Improve Satiety – UBC Okanagan Food Services (2024)

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If you’re curious about eating more plant-based foods, but are hesitant to give up some of your favourite animal-based proteins because you’re worried you won’t feel satisfied or full, then you’re at the right place!

Transitioning to more plant-forward or plant-based eating doesn’t mean you’re stuck eating salad, or that you have to give up on flavour and heartiness. You just need to choose the right plant-based foods to encourage satiety - meaning foods that leave you feeling satisfied and full. We love these blog posts about:

• How to Feel Full on a Plant-Based Diet, and
• 10 Healthy Vegan Foods That Will Help You Stay Full

Give them a read once you're done with this post!

• Protein: adding protein to your meal can increase feelings of fullness, make you eat less at your next meal. Learn about our team’s favourite plant-based proteins HERE.
• Dietary fibre: Foods full of dietary fibre - like fruits, vegetables, grains, nuts and seeds - help promote feelings of fullness.
• Solid foods: The process of chewing food - and chewing slowly, to boot - helps send fullness cues to your brain, promoting feelings of satiation.

1. Lentils

Lentils are an economical and readily available ingredient that are used as staples in most plant-forward meals. They are an abundant source of nutrients such as iron, protein, fibre, and zinc. One our favourite recipes is:

• Simple Lentil Soup

2. Chia seeds

These “magic” seeds can absorb 3 times their size of water and are uber-versatile. Throw them in smoothies, oatmeal, cookies, coconut yogurt parfait or even add them in ground form to a variety of recipes.

• Learn more about the amazing chia seed here,
• as well as some of our favourite ways to use chia seeds!

3. Oats

There’s a reason why oats are such a popular breakfast food, they fill you up! This is due to a few factors. First off, oats are rich in a very specific type of fibre called beta-glucan, which has been shown to have positive effects on satiety. Along with being filling and helping your digestive system jump start for the day, they’re also super easy to make. Mix some oats with your favourite plant-based milk the night before and they’ll be ready to eat in the morning as you run out the door!

• Here are some super creative oatmeal recipes to give a try.

4. Chickpeas

Chickpeas are widely hailed as one of the best plant-based sources of protein, which makes them a perfect food to increase the satiation. They’re also an excellent substitute in many plant-based recipes! Try a few of these chickpea-based recipes:

• Beet Hummus
• Peanut Butter Chickpea Blondies

5. Walnuts or Almonds

Nuts are a great plant-based snack or milk alternative, plus they’re a wonderful source of a variety of nutrients! When it comes to filling up your tummy, try incorporating more walnuts or almonds, which are rich in protein, fibre, and plant-based omega-3 fatty acids. One specific study discovered that consuming walnuts may activate an area in the brain associated with controlling hunger and cravings.

What creative things can you make with walnuts? Here are a few ideas:

• Mushroom and Nut Burgers
• Creamy Walnut White Sauce Pasta
• Walnut Taco Meat
• Chick’n Walnut Apple Bites
• Fig and Walnut No-Knead Bread

6. Sweet Potatoes

Starchy, flavourful and incredibly versatile, sweet potatoes are a great source of plant-based food that can help sustain you between meals. Try:

• Sweet potato brownies
• Add them to salad
• Toss them in curry or chili, or even on top of your pizza.

7. Brussels Sprouts

Cruciferous veggies are nutrient powerhouses! They’re rich in vitamins and minerals, as well as other nourishing plant-based compounds. Brussels sprouts specifically are a great choice! Plus, they can be delicious if you do it right! Here are a few ways to make super tasty Brussels sprouts:

• Buffalo Brussels Sprouts
• Roasted Italian Brussels with Arugula Pistachio Pesto

8. Avocado

There’s really nothing an avocado can’t do! This creamy, rich, and nutrient-dense super food is the perfect ingredient to help fill you up. A recent study found that people who included half an avocado in their lunch felt 26 percent more satisfied three hours following the meal, compared to those who ate the same lunch without avocado.

If you love the taste of avocado, then finding ways to incorporate it on a daily basis is incredibly fulfilling! Here are a few recipes to get you started:

• Kale and Avocado Salad
• Parsley Pear Green Smoothie
• Chickpea Shakshouka with Avocados and Fresh Herbs
• Avocado Tofu Chocolate Mousse

9. Brown rice or quinoa

Preferably red, black or brown quinoa - or brown rice - are great ingredients to add to a meal to help you feel satisfied, and full longer. Both are very versatile ingredients that make a great accompaniment to soup, salad, stew or baked veggies.

10. Dark Chocolate

When it comes to dark chocolate, it’s all about that bitterness, which is “thought to help decrease appetite and diminish cravings for sweets.” On top of that, dark chocolate is rich in stearic acid, which may help “slow digestion, further increasing feelings of fullness.” Another study found that “simply smelling 85 [percent] dark chocolate decreased both appetite and hunger hormones.” With that said, choosing the right dark chocolate is key for this to work. You’ll want to find a dark chocolate bar that is more than 75 percent cacao has the least amount or zero added sugars.