7 foods that actually make you more hungry
You’re hungry, so you pick up a bag of chips and start munching. Ten minutes later, the chips are gone, but your hunger pangs aren’t. What’s up with that?
According to nutrition experts, some foods make you more hungry, and chips happen to be one of them. We asked Amy Strutzel, a diabetes dietitian educator at Advocate Condell Medical Center in Libertyville, Ill., to give us a list of the top seven offenders that leave people feeling hungrier. Most won’t be shocked that chips make her list, but some others you may be surprised by, like fruit juice and yogurt. The full list includes:
Fruit Juice
This drink is a concentrated source of sugar. Even though it may contain a variety of vitamins and minerals, much of the fiber is stripped in the processing. There is no fat or protein to help slow the absorption of the sugar into the blood. Because of this, juice can cause a quick rise in blood sugar and a fast drop. This decline in blood sugar leaves us feeling hungry again–fast.
Yogurt
Depending on the type and brand, yogurt can be high in sugar. In addition, because of its consistency, yogurt does not require chewing. “The act of chewing helps to increase our fullness factor. Adding something, such as nuts, can increase chewing,” Strutzel says. “And including nuts can also add some healthy, unsaturated fats, which may help us feel fuller longer.”
For yogurt lovers, Greek yogurt is a good choice, as it has two to three times the amount of protein as regular yogurt, which also can help us feel satisfied longer. Buying plain versions of Greek yogurt and adding your own fresh fruit can help eliminate the amount of added sugars. Fresh fruit also provides some fiber.
Alcohol
Alcohol can make a person hungrier. “It can lower a person’s levels of leptin, which is responsible for helping to keep us full,” Strutzel says. “Alcohol also can lower our glycogen stores, so we often crave carbs to replace what is lost. Alcohol lowers our inhibitions as well, which can cause people to choose fattier, less healthy foods.”
White pasta
White pasta comes from enriched flour, which is void of many vitamins, minerals and fiber. This lack of fiber can lead to a feeling of decreased satisfaction or fullness. White pasta is a concentrated source of carbohydrates, which can raise blood sugar followed by a drop not long after. One serving of pasta is equivalent to one-half cup cooked. Most of us eat well beyond that, especially if we order pasta at a restaurant. In fact, most restaurants can serve up to four cups of pasta, which is very heavy in carbohydrates. Add any red sauces on top of that, and you have even more sugar.
Chips/pretzels
Because of the amount of sodium found in chips and pretzels, these snacks can lead to dehydration. Often people may think they’re hungry, when, in fact, they’re really thirsty. In addition, these type of snacks contain mostly empty calories. “Not only are they low in vitamins and minerals, but they usually contain very little protein and fiber, which help to keep us satisfied when we eat,” Strutzel says.
MSG
Monosodium glutamate, also known as MSG, is a flavor enhancer found in things like Chinese food, processed meats, soups, etc. Some research has shown that MSG can cause an increase in appetite. When ordering Chinese food, request a meal made without MSG. Also, be mindful when shopping and look at ingredients to help cut down on this additive.
High-sugar foods, such as donuts, muffins, pies
Even healthier-sounding desserts tend to be loaded with sugar. Dessert foods break down quickly in our body as glucose, which causes the body to release more insulin. When there is a lot of insulin, too much can enter the cells, which can lead to low blood sugar. This low blood sugar can leave us feeling hungry not long after eating dessert.
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About the Author
Kathleen Troher, health enews contributor, is manager of public affairs and marketing at Advocate Good Sheperd Hospital in Barrington. She has more than 20 years of journalism experience, with her primary focus in the newspaper and magazine industry. Kathleen graduated from Columbia College in Chicago, earning her degree in journalism with an emphasis on science writing and broadcasting. She loves to travel with her husband, Ross. They share their home with a sweet Samoyed named Maggie.
So what can you eat in the long run? If you cannot have juice ( which is essential for vitamin C) then can you have plain fruit?? and Pasta which you can’t have either—then you have to stick with plain vegetables? a person gets raised in one form of daily foods and it is so hard t break from that norm. Can you provide a daily diet that they can work on and try and break the habit of the past???
Salads, salads, and salads. Beans, lots of them, in all forms. Nuts and seeds.
Please be reminded, as we have been told, sometimes the body is crying out for water and we are fooled into thinking we are hungry. Simply hydrating ones self can curb our appetite.
As a registered dietitian working with the Juice Products Association, I think it is important to weigh in on the inclusion of fruit juice on this list. While it is correct to state that that store-bought 100% juices are processed, this is to ensure that they are safe to drink. One hundred percent fruit juice contains the same beneficial nutrients as whole fruit, including vitamin A, vitamin C, folate, potassium and other beneficial plant compounds with contain no additives, artificial ingredients, or added sugar. Studies demonstrate that people who drink 100% juice have higher quality diets, eat more whole fruit, and have either comparable or higher total dietary fiber in their diets as well as lower intakes of saturated fat, total fat and added sugar than non-juice drinkers. Therefore, when aiming to follow a healthy lifestyle – you should think about including a glass of 100% juice in the diet, not avoiding it! For more information, please visit http://www.juicecentral.org.