Food | What superfoods can help weight management?

There is no escape from the superfood trend, with certain foods promising to aid overall health and weight management.

Superfoods may be the buzzword of late but there is nothing really new to the science of effective weight management. It is simply down to healthy eating and exercise. Eating the right foods, and in moderation, is obviously the key component, and this is where superfoods have been gaining interest and demand.

Most of the superfoods are not new. It’s just now we realise their overall importance in our diet, and the benefits we can gain from them.

Here are some of the superfoods we should be munching on to help our weight management.

• Apples contain pectin – a form of soluble fibre that helps you feel fuller for long and prevents blood sugar spikes. As such, you will be less inclined to indulge in those naughty snacks. Eat whole and as fresh as possible.
• Pears offer quercetin and other antioxidants that fight inflammation and cell damage. Leave the skin on to get the most benefits of this sweet fruit.
• Fibre filling oats are a great way to starve off hunger. Opt for the less-processed formats and instead take the time to cook the oats. If you don’t have time, select the plain variety and add your own fresh or dried fruit to sweeten them.
• Lentils also offer plenty of fibre and protein, as well as iron, magnesium and folate. You can add them to stews, soups, stir fries and salads, or pair them with rice for complete protein dish.
• Nuts are the kind of fat our body needs, as well as providing the necessary protein and fibre. They also keep you feeling full and prevent cravings. Walnuts are best for their omega-3 fatty acids, while almonds have fewer calories. Make sure to keep portions small, or you can add them to various dishes and baked goods.
• Cottage cheese is a good dairy option as it’s full of protein and calcium. It also has less of the sugars included in yogurts.
• Spices are full of antioxidants and can help your body absorb and use glucose. It can also enhance the flavour of your food without the need to add sugar-laden sauces.