Legumes

Legumes like lentils, beans, and chickpeas are excellent plant-based sources of protein and fiber. In fact, 1 cup (198 grams) of lentils has 16 grams of fiber and almost 18 grams of protein. Legumes are low in fat, cholesterol-free, and abundant in folate, potassium, iron, and magnesium.

They include both soluble and insoluble fiber as well as healthy lipids. Because of a rich source of protein, they can substitute meat, which has higher fat and cholesterol, in a healthy way. These two nutrients may both increase feelings of fullness. Thus, consuming legumes regularly should potentially boost fullness and lessen sugar cravings brought on by hunger. According to a new review, eating lentils may help people lose weight. This could be partly because legumes have positive short-term effects on appetite.