One of the most filling vegetable out there is the potato. Unfortunately, “this vegetable receives a lot of criticism for contributing to weight gain,” says Jeanne Piga-Plunkett, RD, co-director of the Dietetic Internship Program at The University of Texas Health Science Center at Houston (UTHealth). However, this is mainly because the vast majority of us tend to fry spuds or douse them in butter or sour cream.
Just try to prep them without all the additives in order to enjoy their high-fiber content. “Fiber contributes to that feeling of fullness and satiety,” Piga-Plunkett says. A recent study found that when overweight or obese women ate less-energy-dense foods—including potatoes—early in the day, they dropped weight and kept it off. Researchers think this is because the women stayed full throughout the day without relying on high-calorie alternatives.
Want a pro tip? Sweet potatoes are really low on the glycemic index but still high in fiber, Piga-Plunkett says. You could also try butternut squash. “It’s low calorie—100 grams equals 45 calories—and is an excellent source of fiber,” she says.