Have you had that moment when you feel hunger pangs but look at the clock and realize you’d finished a meal not too long ago? If you’re wondering why you’re hungry not too long after a meal, many times it’s because the food you’re eating can leave you hungrier than you were before! It’s true.
Here are some of the foods that will leave you hungrier sooner:
- Salty snacks like pretzels and potato chips satisfy a craving for salt, but in truth the salt is an “addictive” additive that can lead to overeating and weight gain. Salted foods also won’t satiate you and will leave you hungrier than you were before you started! If it’s difficult to eat the recommended serving size of a salted snack, it might be best to keep them out of the house. If you’re craving a salty snack pair it with protein – a hard-boiled egg, for example to help satiate you.
- Artificial sweeteners have the same impact on your blood sugar and your hunger pangs as salt. It’s been shown that artificial sweeteners can increase your appetite. Consider this: real sugar is registered in the brain as a “reward” while artificial sweeteners don’t register that “reward” leaving you craving for sweets.
- White breads, pasta and rice are made from refined flours and that means you need to eat more in order to feel full. These foods can also cause a spike in your blood sugar because the carbohydrates are converted to sugar – this is problematic for diabetics. If you’re craving bread or pasta, eat whole grain bread, brown rice or combine your refined flours with protein to help fill you up and keep you fuller longer.
- Alcohol is very calorie dense, but lacks nutrition. Alcohol can also lead to mindless snacking. If you’re drinking, don’t drink on an empty stomach.
- Processed foods such as potato chips, cakes and pizza are delicious, but are typically made from refined flour and that raises your blood sugar. Processed foods also activate the “reward centers” of our brains and sends us a message of, “wow, that was great, I want more” and it triggers cravings. Stick with nuts and carrots instead of processed foods.
We know that the job of caregiving can affect your eating habits. If you’re aware of your cravings, when they strike and what you are really hungry for, chances are you can choose a healthier alternative. Stop and think about whether you’re craving salt or sweet or something crunchy or cold or hot or creamy and then find a healthy alternative to potato chips or cake; choose nuts or a bite of dark chocolate.