So, you reach for the bag of chips to boost your blood glucose levels really fast. And it works! Thing is, it consists of refined carbs and lots of sugars, which momentarily curb your cravings with a blood sugar spike, but then you crash once again, leaving you feeling lethargic and hungry. Again.

Or - more specific - you actually feel “hangry.” It’s that scary feeling that creeps up as a result of being past the point of rational hunger and turns you into a scary version of yourself.

“Hanger” is not just in your head. It’s a physiological and emotional response to hunger. The feeling stems from a drop in blood glucose, which typically occurs when we go too long without food, or consume many simple carbohydrates at once. The body, in response to this, tries to raise its own blood sugar levels which includes the release of stress hormones cortisol and adrenaline – both of which are linked to aggression, and may cause us to react in a less than desirable way.

So, when you realise you need to eat ASAP, it can be tempting to reach for whatever is at hand. But what if you could eat foods that would keep you from, well, eating more food?

The secret is to curb your appetite with feel-full foods. The ideal cure for “hangriness” will contain a mix of fibre, protein, and healthy fats. Choose at least two of these nutrients to help slow down digestion and prevent blood sugar spikes.

Here’s what you need to reach for next time you’re feeling hungry like a wolf:

• Try Oats for breakfast. It has a low glycaemic index meaning that the glycogen from the carb is released into the bloodstream slowly, sustaining energy levels for longer and preventing post breakfast cravings.
• Have eggs. Once ingested the amino acids trigger hormones in the gut that suppress appetite. Each egg contains 140 calories and 12g of protein to keep hunger at bay, and to maintain steady blood sugar levels. Don’t discard the yolk, this is where the protein lies and combined with meats and vegetables, won’t impact your waistline, but will instead provide a filling meal or snack any time of the day.
• Apples, oranges, and pears are great to keep hunger at bay. They’re full of fibre and is a useful source of sustainable energy. Apples and pears contain pectin which slows digestion and encourages satiety, whilst providing an array of nutrients. Oranges on the other hand are 86% water and research shows that food with a high water content significantly increase satiety.
• Snack on popcorn. This filling snack is rich in fibre and protein and is the healthy way to fill up instead of alternatives such as crisps and pretzels.
• Avo’s are high in healthy fats and fibre. This will slow down the digestive system and keep you fuller for longer.
• Soup is ideal for snack and lunch. This fills you up with fluid and vegetables that passes through the digestive system slower than you think.
• Make a Greek yogurt smoothie. Add a few berries. Greek yogurt has double the protein and half the sugar than regular yogurt! This is a great way to satisfy hunger as the thick consistency and rich nutritional content slows down the digestive process and increases satisfaction for longer.

If you still feel hungry all the time after making the above tweaks, speak to your healthcare professional about additional support.

Source: healthline.com, webmd.com, prevention.com, realbuzz.com, goodto.com, womenshealthmag.com

DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.