7 foods that leave us starving
We know that the types of foods that make us hungry are often low in fiber and protein, but high in sugar and processed carbohydrates. Fiber and protein slow the absorption of the foods we eat from the stomach into the bloodstream.
When foods are low in fiber and / or protein, they quickly travel through the stomach and into our blood, causing insulin to rise. Insulin is released to start the digestive process and remove the sugars from the blood (where they become dangerous if left on). Eating foods that speed up the insulin response makes us hungrier in the long run.
With that in mind, it is time to observe the following main culprits.
7 foods that leave us starving
Number 1 – W.white rice: It's white because it's stripped of the outer coating that contains fiber to help you stay full. So white rice is a big no-no for weight losers. Choosing brown or even basmati is preferable. Or try cauliflower rice for a change, which has a similar texture without the same blood sugar crash.
Number 2 – white bread: I bet you didn't know that your seemingly harmless slice of bread can contain up to 1 teaspoon of sugar – yes, sugar (!) – per slice. The lack of fiber leaves you empty inside and wants you to fill up more. So it's no wonder that we can all easily polish off half a slice of white (or even a whole baguette) without too much trouble. Instead, always opt for whole grains, especially those that advertise “high fiber”.
Number 3 – fruit juice: Again, devoid of the fiber nature intended, juice delivers a concentrated form of sugar without the powerful, hungry pounding of whole fruit on the skin.
Always try to eat your fruits instead of drinking them and always consume them with a source of protein. For example, take a piece of cheese with grapes or some berries with Greek yogurt.
And nothing beats water when it comes to quenching thirst-free, calorie-free, and sugar-free thirst. If you're in a pub and craving a soft drink, it doesn't hurt to opt for a local or artificially sweetened one every now and then.
Number 4 – "Healthy" granola bars: Traditional granola bars are often made mostly of sugar and hydrogenated oils. Plus, they're often low in protein (just what you need to fill up). They're popular because they provide the sugar and wrong "energy" people search for, but you just won't feel full.
Instead, opt for a low-sugar, high-protein bar that feels like a treat without the sugar roller coaster. Try our popular bars here
Number 5 – Chips: While undeniably tasty (and one of my drawbacks), the seemingly harmless chip easily converts to sugar in the body. In other words, when our body ingests these fast-absorbing carbohydrates, we either use them immediately for energy or store them as fat. And how many of us hit the gym right after eating a bowl of fries?
A better alternative when you just need to have your spuds is to bake a small potato in the oven and eat it with some protein and vegetables. If you just crave a salty snack, remember that there are always healthy alternatives that mimic that taste: like roasted masala chickpeas or crispy kale chips.
Number 6 – croissants: These delicacies, loaded with fat and white flour, offer little nutrition with their pack of 300 to 400 calories and will make you hungry soon after. For brekkie, a poached egg with some mushrooms and tomatoes on a slice of whole wheat toast would be far preferable (more fiber and more protein will help you stay longer).
I'm going to visit France with my family soon, but I know that when I visit the boulangerie every morning I crave carbohydrates and am hungry all day so that I can have my poached eggs happy at home and watch them tucked away in (of course burn everything anyway, don't they?).
Number 7 – Muffins: Are you still kidding that ordering a muffin with that cup of coffee isn't that bad? Sorry – it really is. It's exactly the same as ordering a piece of cake. Loaded with white processed flour, sugar, and fat, this choice is a gloomy one if you're trying to lose weight.
Not only will it get a low satiety index (the level of how full you feel), but it will affect your blood sugar and crash a few hours later – and with it (likely) another poor food choice. What really begs the question, why is a muffin a popular breakfast choice in the US?
I pray that awful habits don't travel to us across the Atlantic – we are already facing our own obesity epidemic, thank you very much!
Number 7 + 1. Alcohol: I know it's not food in itself, but it's worth a mention here because it will destroy your hunger. Our bodies are unable to actually store alcohol. When the process of removal starts shortly after drinking, additional demands are made on our glycogen stores. These soon run out and lead to cravings for new sources (in other words, carbohydrates, carbohydrates, and more carbohydrates!).
We'd do much better to drink less and, when food cravings occur, use more complex carbohydrates that are released more slowly, like nuts and seeds (or better yet, a protein snack that mimics a salty snack, like my favorite, BBQ zippers.
There you have it – 7 foods that make us hungry – make your pick and start making those clever substitutions.