Great article, thanks for sharing.

TL;DR

"…push refined carbohydrates to the end of the meal to help reduce post-meal blood glucose levels and keep you feeling fuller longer.

Consider these tips:

Start with high-fiber, low-calorie foods with high water content, such as soups, vegetables and fruits. They’ll fill you up and limit the sugar you take in on an empty stomach.

Choose soluble fibers, such as nuts or beans, to slow digestion and possibly lower your risk of heart disease.

Eat plant-based proteins, which increase your fiber intake and lead to greater satiety.

Save high-fat foods for after fiber and protein since they affect heart health and don’t help with satiety."