If you were to describe The Perfect Food, it might go something like this: healthful, delicious, bigger than a morsel and filling enough to fight hunger for hours. Foods that promote satiety—a feeling of lasting fullness—do exist. What makes some grub extra satisfying? Fiber and protein can help. Getting more bang for your bite matters, too: Low-energy-density foods, which yield big portions for few calories, allow you to eat more without gaining weight. Want some of that? Make room for these secret-weapon picks.
During the low-carb years, they fell out of favor, but lately there’s been a renewed interest in studying their effect on diet and weight loss. After all, even though a potato is carb-heavy, it is a vegetable. They are particularly satisfying because they contain resistant starch—complex starch molecules that we can’t digest.