1. Oatmeal
Oats and oatmeal are an excellent breakfast staple, especially around this time of year when the weather is colder. They're hearty, versatile, and can help you pack in a lot of nutrients when consumed in the morning.
"Oats are a great carb source for those looking to curb cravings," explains registered dietitian Destini Moody, RD, CSSD, LD at Live it Up. "Unlike other simple carbohydrates that digest quickly without being effective at satisfying hunger, oats are full of soluble fiber. Not only does this type of fiber promote fullness, but it also helps slow digestion in a way that supports blood sugar control compared to other types of carbs."
2. Greek Yogurt
One of the foods that continues to dominate the health and wellness community is Greek yogurt. While nutritional benefits can be found in most types of yogurt, Greek yogurt is easy to purchase unsweetened, comes in low-fat variations, and also contains the added benefit of gut-healthy probiotics.
"Greek yogurt provides a powerful combination of protein and carbohydrates, which helps reduce rapid blood sugar spikes that can drive cravings," says registered dietitian Kathleen Benson, CSSD, CPT, RDN at VNutrition. "The protein supports satiety, helping you feel fuller for longer, while the carbs provide quick but steadier energy when paired together."
3. Kale
It might sound obvious that a vegetable can help you slim down and balance your blood sugar levels, but it's important to note just how beneficial kale is, especially. This vegetable is one of the most nutrient-dense leafy greens out there, and when you can find fun ways to incorporate it into your diet, you might just not be able to stop eating it.
"Among the most high-fiber of the greens, kale is high in raffinose, which is a complex carbohydrate that humans don't have the digestive enzymes to break down," adds Moody. "As a result, it takes a lot longer to pass through the digestive tract, meaning you stay fuller for longer after eating it, and there's no blood sugar spike. Making a small kale salad on the side of meals or making homemade kale chips to keep around in a pinch is a nutritious, effective way to curb cravings."
4. Pecans
Similar to kale and leafy greens, there are a lot of nuts and legumes that are great for trying to lose weight and get your health back on track. However, pecans are exceptionally great, as not only do they have a rich taste and crunchy texture, but they also have some neat properties you might not've known about.
"Pecans are rich in healthy fats and have a subtly sweet, buttery flavor, which can help satisfy cravings without causing sharp blood sugar spikes," says Benson. "The fat content slows digestion, helping promote more stable energy levels and longer-lasting fullness."