White rice, white bread, and sugary cereals are rich in refined carbohydrates and low in fiber and protein, which can cause blood sugar fluctuations and lead to hunger.
Some foods in the daily diet increase appetite and make you feel hungry faster.
Bagels and Croissants
These breakfast foods are rich in refined carbohydrates, mainly from white flour, and very low in fiber. Eating too much can easily cause blood sugar and insulin levels to increase.
When blood glucose (sugar) increases but there is not enough insulin, glucose will be retained in the blood leading to hyperglycemia. Conversely, if there is too much insulin in the blood, blood glucose will be very low causing hypoglycemia. When hypoglycemia occurs, the body needs foods containing sugar such as candy, fruit juice... to increase blood sugar.
Instead of choosing bagels and refined croissants, choose whole grain ones to increase your fiber intake. Combine them with protein-rich foods like eggs and nuts for extra energy.
French fries
French fries contain trans fats and salt, which disrupt the hormones in your stomach that help you feel full. They are also often high in refined carbs and lack fiber, which slows digestion. As a result, eating French fries can make you feel hungrier faster.
Ale
Alcohol can increase hunger quickly. The body processes alcohol by slowing down the liver's release of glucose, which can lead to a drop in blood sugar. Sometimes, blood sugar can rise quickly and then drop suddenly after drinking alcohol. This rapid rise and fall makes the drinker crave more food.
Alcohol can also increase carbohydrate cravings because the process of removing alcohol from the body depletes glycogen, or carb stores. People who drink alcohol crave more carbs because carbs are easily converted to glucose.
The process of processing alcohol in the body can cause low blood sugar, causing hunger. Photo: Freepik
Bread and white rice
White rice is refined and polished to remove the bran layer, which contains most of the fiber. Eating a serving of white rice without fiber increases the body's insulin response and the rate at which the stomach empties. People who want to lose weight and control their portions should choose brown rice because of its high fiber content.
White bread, like white rice, has had most of its nutrients and fiber stripped away. According to the United States Department of Agriculture (USDA), one slice of white bread provides nearly 1 gram of fiber.
Bottled fruit juice
These drinks contain high amounts of sugar and little or no fiber. These factors cause a rapid increase in blood sugar levels, contributing to hunger. Choose healthier options such as pure fruit juice, adding green vegetables to increase fiber content and keep you full longer.
Sugary cereals
Similar to the foods listed above, sugary cereals are often lacking in fiber and protein, both of which help keep you feeling full. People who love cereal and want to control their weight and blood sugar should choose cereals with more than 5 grams of fiber per serving. Pairing cereals with protein-rich milk, such as cow's milk, soy milk, or Greek yogurt, is a great way to stay full longer.
Bao Bao (According to Eat This Not That )
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