7 foods that actually make you more hungry

You are 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.

Amy Strutzel, a registered dietitian and diabetes educator at Advocate Health Care, says there are seven foods that leave you feeling more hungry:

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 you feeling hungry again.

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 your 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 you 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 can also 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 your glycogen stores, so you often crave carbs to replace what is lost. Plus, alcohol lowers your inhibitions which can cause you 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. Many people eat well beyond that, especially if you order pasta at a restaurant. In fact, most restaurants can serve up to four cups of pasta, which is 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 are hungry when, in fact, they are 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 and soups. 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 and 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 you feeling more hungry not long after eating dessert-like foods.

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