Are you afraid of carbs? Well check out this list below. This is a list of the 9 most satiating foods on the planet. Notice anything? Six out of nine of them are carbs. Carbs don’t make you fat my friends. What makes you gain body fat is the over consumption of calories.

Eating simple carbohydrates like the ones listed below, alongside your protein and fiber, will make you feel full. A full belly means less cravings for foods later and overall fewer calories on the day. Add that up over months and years and you are looking at a very effective strategy for weight management and fat loss. A plate of boiled potatoes, lean steak, and a fibrous vegetable like asparagus is the food equivalent of Ozempic! Eat your carbs and lose weight while you’re at it.

Top 9 - Satiety Index Foods (Higher score means more filling)

• Boiled potatoes: 323

• Fish: 225

• Oatmeal/porridge: 209

• Oranges: 202

• Apples: 197

• Brown rice pasta: 188

• Beef steak: 176

• Baked beans: 168

• Eggs: 150

Foods that are bulky and take up more space in the stomach, like vegetables and fruits, can enhance feelings of fullness, especially if they are low in calories.

And foods that have a lower energy density (i.e., fewer calories for a given volume) tend to be more satiating. This is why you can eat a large salad with lots of veggies and feel full, even though the calorie content might be relatively low.

Energy-dense foods, on the other hand, are packed full of calories and deficient in nutrients, promoting more fat storage and less muscle building.