Acella Pharmaceuticals is partnering with Nicole German Morgan, RDN, LD, CLT, to raise awareness of the importance of thyroid care and education. This post is sponsored by Acella Pharmaceuticals and should not be construed as medical advice.

Disclaimer: The information provided is for educational purposes only and does not substitute for professional medical advice. Consult a medical professional or health care provider if you believe you need medical treatment and before beginning any exercise, fitness, diet, or nutrition routine. Acella Pharmaceuticals does not endorse, promote, or sponsor any products or brands mentioned in this article. The views expressed are those of the author.

Hypothyroidism Support: Foods That May Help You Feel Full Longer

Are you looking to maximize your nutrition to stay fueled and feel fuller longer? In this article, we will uncover tips and tricks for balancing your meals with a thyroid condition. One key is to find foods that help support balanced blood sugar, stabilize energy throughout the day, and create a greater feeling of satiety.

Balance Your Plate

Combining fiber-rich carbohydrates and vegetables with protein and healthy fats forms the foundation of a balanced and satiating meal. Create this by filling about half your plate with non-starchy vegetables, one-quarter with protein, and one-quarter with carbohydrates. You can easily mix and match a variety of foods with every meal with this method. If you are unable to fill half the plate with vegetables, you can make simple compromises, such as including other fibrous foods on the other half of your plate (like fruits or beans).

Filling Foods and Nutrients

Fiber

Fiber adds bulk to the digestive tract and provides a more filling sensation in the body. Any time you can add more fiber-rich ingredients, give it a try! This would include foods such as:

• Seeds
• Beans, peas, lentils
• All fruits
• All vegetables, including root vegetables
• Gluten-free, higher fiber whole grains such as oats, buckwheat, and the “pseudo-grain,” quinoa

High-Protein Foods for Thyroid Health

Proteins are made up of large, more complex molecules called amino acids that research shows are one cause of satiety.¹ Proteins can affect appetite-related hormones, and this is one reason adequate protein intake is key for weight loss support.¹ Protein options include:

• All animal proteins, such as beef, chicken, fish, seafood, turkey, eggs, and more
• Dairy products: Greek-style yogurt, cheese, milk, and cottage cheese
• Legumes: beans, peas, and lentils (these are not complete proteins and need to be combined with other plant proteins to become complete)
• Nuts, seeds, and quinoa (quinoa is a complete protein, while nuts and seeds are not)

Fats

Fats should be eaten in moderation and with mindfulness, as they are more calorie-dense than proteins and carbohydrates. As fats are digested, they lead to greater satiety and may help regulate appetite several hours later.² Healthier fats include:

• Avocado
• Olive oil
• Nuts and seeds
• Salmon and fatty fish

A key dietary strategy is to focus on fibers and proteins first, as they are better options for creating fullness. Now let's look at how to incorporate these ideas into everyday meals

Quick, Easy, and Filling Meal Ideas

• Egg and veggie scrambles (Tip: Add beans for a fiber and protein boost)
• Greek yogurt bowls with seeds and berries for added fiber (Tip: Blend this together for a smoothie option)
• Quinoa bowls instead of rice for more protein and fiber. Top the bowl with any veggies of your choice and a protein, such as a bean or leftover chicken. (Tip: Purchase already-cooked frozen quinoa if you are in a hurry)
• Tuna salad served on a bed of lettuce (Tip: Add extra veggies, seeds, or beans for more fullness)
• Sheet pan meals for dinners and meal prep:
  • Mix and match vegetables of choice, any protein of choice, and cut up sweet potatoes
  • Drizzle with olive oil and seasoning of choice
• Taco bowls with ground turkey or beef served over cauliflower rice for more fiber, or try a blend of rice and cauliflower rice

An easier way to prepare more filling meals is to make extra servings, repeat similar meals, and use leftovers! If you have excess food prepared, store additional servings in the freezer or intentionally make larger batches to save time later.

Try out some of these tips and tricks and see how it makes you feel over time. Feeling fuller and more satisfied can lead to improved energy, which is a huge win for those with a thyroid condition.

REFERENCES: 1. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108(S2):S105-S112. doi:10.1017/S0007114512002589. 2. Maher T, Clegg ME. Dietary lipids with potential to affect satiety: Mechanisms and evidence. Critical Reviews in Food Science and Nutrition. 2019;59(10):1619-1644. doi:10.1080/10408398.2017.1423277.

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