To feel fuller longer, we should choose foods rich in protein, fiber, and good fats. These nutrients help the body digest more slowly, making us feel fuller longer, according to Real Simple .
Conversely, foods low in fiber and protein, especially refined carbohydrates, often make us hungry again quickly, explains Meggie Connelly, a nutritionist working in the US.
Here are foods that make you hungrier and how to replace them with healthy options.
Fruit juices are often lacking in nutrients that will fill you up, like fiber, fat and protein.
Fruit juice
Fruit juice contains some nutrients like vitamins, minerals, and plant compounds. However, it lacks nutrients that will keep you full, like fiber, fat, and protein. Instead, you can eat whole fruit or drink smoothies.
Cookies
Cookies are a tempting dessert, but they often leave you feeling hungry. That’s because they’re high in sugar and low in fiber, causing your blood sugar to spike and then plummet, leaving you feeling hungry, Connelly explains.
Instead of using cookies made with white flour and refined sugar, try using cookies made with whole wheat flour, nuts and dried fruit.
White bread
White bread is made from refined flour, which causes blood sugar to rise and fall quickly. 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 very rapid rise in blood sugar, which then drops suddenly, leaving you feeling hungry again.
Egg whites
Although egg whites contain protein, the fat in the yolk often helps us feel full. Recent research suggests that eating whole eggs may be healthier.
Although egg whites contain protein, the fat found in egg yolks often helps us feel full.
Alcohol
When we drink alcohol, the liver is responsible for metabolizing it. This can interfere with the organ's blood sugar regulation mechanisms, sometimes leading to hypoglycemia and making us feel very hungry.
White rice
White rice, a familiar dish on many people's daily meals, actually does not provide many nutrients for the body. Like white bread, white rice mainly contains simple carbohydrates, making us hungry quickly.
Sugary cereals
The reason is because sugary cereals contain very little fiber, protein, and good fats. Therefore, after eating sugary cereals, you will quickly become hungry again. For a healthier and longer-lasting breakfast, choose whole grains.
Sugar-free foods
Many people think that sugar-free products are a good choice for weight loss or blood sugar control. However, the truth is not that simple.
Limiting sugar causes the body to produce the hormone ghrelin, a hunger hormone. This makes us crave more food. 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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