To feel full for longer, we should choose foods rich in protein, fiber, and healthy fats. These nutrients help the body digest food more slowly, leading to a longer feeling of fullness, according to Real Simple .
Conversely, foods low in fiber and protein, especially refined carbohydrates, tend to make us feel hungry again quickly, explains Meggie Connelly, a registered dietitian in the United States.
Below are foods that make you hungrier and how to replace them with healthier options.
Fruit juices often lack nutrients that will make you feel full, such as fiber, fat, and protein.
Fruit juice
Fruit juice contains some nutrients such as vitamins, minerals, and plant compounds. However, it lacks nutrients that will make you feel full, such as fiber, fat, and protein. Instead, you can eat whole fruit or drink smoothies.
Cookies
Cookies are a tempting dessert, but they often leave you hungry again quickly. This is because they're high in sugar and low in fiber, causing blood sugar levels to spike and then drop abruptly, leading to feelings of hunger, explains Connelly.
Instead of cookies made with white flour and refined sugar, try cookies made with whole wheat flour, nuts, and dried fruit.
White bread
White bread is made from refined flour, causing blood sugar levels to rise and fall rapidly. This is because white bread is made from refined flour, which removes the bran and germ, which are rich in fiber and vitamins.
Candy
Candy is digested quickly, causing a rapid spike in blood sugar, which then drops abruptly, leaving you feeling hungry again.
Egg whites
Although egg whites contain protein, the fat in egg yolks often helps us feel full. Recent research suggests that eating whole eggs may be healthier.
Although egg whites contain protein, the fat in egg yolks often helps us feel full.
Alcohol
When you drink alcohol, your liver is responsible for metabolizing it. This can interfere with the organ's mechanisms for regulating blood sugar, sometimes leading to hypoglycemia and making you feel very hungry.
White rice
White rice, a familiar food on many people's daily dinner tables, actually doesn't provide many nutrients to the body. Like white bread, white rice mainly contains simple carbohydrates, which makes us feel hungry quickly.
Sugary cereals
The reason is that sugary cereals contain very little fiber, protein, or healthy fats. Therefore, after eating sugary cereals, you'll quickly feel hungry again. For a healthier and more satisfying breakfast, choose whole-grain cereals.
Sugar-free food
Many people think that sugar-free products are a good option for weight loss or blood sugar control. However, the truth is not that simple.
Restricting sugar intake will cause the body to produce ghrelin, a hormone that triggers hunger. This will only make us crave food more. Instead of choosing sugar-free products, prioritize natural foods.
Source: https://thanhnien.vn/nhung-thuc-pham-co-the-khien-ban-doi-hon-185240902122429616.htm
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