Which food group is considered primary in promoting satiety?

High-fiber foods play a crucial role in promoting satiety, which is the feeling of fullness after eating. Fiber contributes to satiety in several ways. First, high-fiber foods tend to have a larger volume compared to low-fiber foods, which helps fill the stomach. As these foods take longer to chew and digest, they prolong the feeling of fullness, making it less likely to feel hungry soon after a meal.

Moreover, fiber slows down the digestion and absorption of sugars, leading to more stable blood sugar levels. This prevents the rapid spikes and crashes in energy that can often trigger hunger. Foods high in fiber include fruits, vegetables, whole grains, legumes, and nuts—all of which are not only nutritious but also facilitate better digestion.

In contrast, foods such as refined sugars, processed snacks, and soft drinks generally contain little to no fiber. These items can lead to quick spikes in blood sugar followed by drops, which can increase hunger rather than satisfy it. Therefore, while the other options may provide calories, they do not effectively promote satiety compared to high-fiber foods.