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Flock Only: The Vegan R.D. Offers Tips On Feeling Full

By Jasmin Singer — January 15, 2013
Ginny Messina

Ginny Messina

Dear Flock,

Did you catch Ginny Messina and JL Fields’ guest post for Our Hen House’s Thought for Food column today? It’s called “Moving Beyond the Scale for a Happy and Healthy 2013” and also includes a bonus recipe for Vegan Cinnamon and Walnut Banana Bread. As I said in my intro to the piece, it’s a dream to have these two fabulous women as regular contributors to Our Hen House. It’s a good thing that my resolution for 2013 is to have a thicker skin, because for all of the times I’ve pinched myself lately, bruising is imminent.

Ginny, who is the brilliant voice behind The Vegan R.D., and was an incredibly informative and lovely guest back when she was on our podcast, has some extra goodies in store for you, darling flock. To compliment her thoughts on approaching this year with a healthy mentality (in other words, not being weight-obsessed), she has agreed to share with us her tips on choosing foods “with the highest satiety value.” I, for one, am in. Read on…

xo jasmin

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The Vegan R.D. Offers Tips On Feeling Full

By Ginny Messina, MPH, RD

Calorie counting may be out, but for everyone, it can be helpful to choose foods with the highest satiety value. These foods help you feel satisfied and can prevent overeating.

  • Carbohydrates with a low glycemic index. They produce a slow and sustained elevation in blood glucose, helping to delay hunger. Best choices are barley, sweet potatoes, oats, pasta (even when it’s made from white flour) and breads made without flour.
  • Protein-rich foods like soyfoods and seitan.
  • Beans. The combination of protein plus fiber gives these foods high satiety value.
  • Good fats like peanuts, tree nuts and olive oil. Don’t guzzle the oil or snack all day on nuts, but adding these foods to your diet is shown in some studies to help prevent weight gain.
  • Vegetables. Lots of bulk without the calories.






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