Buzz
Image Credit: Jena Ardell/Getty ImagesEver snacked only to end up feeling more ravenous than before? You're not alone. This situation is more common than you might think, and food brands are well aware of it. If you're looking for foods that will leave you feeling satisfied instead of more hungry, there are several strategies that can help. We spoke to two nutrition experts to help pinpoint the foods that tend to ramp up hunger after eating, and explain why.
Eating for Fullness
When selecting foods that help us stay full, some key nutrients are particularly effective. According to Alyssa Smolen, MS RDN CDN, “Protein, fiber, and healthy fats are nutrients that promote satiety, as they take longer to digest. You’ll get even more benefits if you combine these nutrients.” Based on this, it's clear that foods lacking in these nutrients won't keep us feeling full. Meggie Connelly MS, RDN, LDN adds, “Low fiber carbs will leave you feeling hungrier since they lack the fiber and protein to satisfy you.” Other factors, like regular exercise, medications, pregnancy, puberty, and certain health conditions, can also boost hunger. Smolen further explains that calorie restriction and eating small portions can prime your appetite, making you more likely to eat again soon after finishing a meal.
Foods That Increase Hunger
Based on the insights above, we've compiled a list of 10 foods that are likely to leave you feeling hungrier after consuming them.
Cake and Cookies
Cakes and cookies are often associated with cravings due to their low nutritional content. A 2013 study revealed that foods with a low glycemic index, like these sweet treats, can actually heighten and trigger more hunger. However, these desserts can be made more filling and nutritious by incorporating whole wheat flour, nut butters, chopped nuts, seeds, and dried fruits. Connelly suggests, “If you enjoy these refined carbs as part of a balanced meal—like having dessert after your main meal instead of a few hours later—you can benefit from the fiber and protein consumed in that meal to help you feel fuller for longer.”
Fruit Juice
Although 100 percent fruit juice does provide some beneficial nutrients, such as vitamins, minerals, and plant compounds, it falls short in terms of the nutrients that help keep you full, like fiber, fat, and protein. Consider choosing a whole piece of fruit or a smoothie made with whole fruit instead, as both options offer the fiber necessary to make you feel more satisfied.
White Bread
While white bread might evoke fond childhood memories, this refined carbohydrate is unlikely to keep you satisfied for long. Connelly explains that “simple or refined carbohydrates without fiber don’t do a great job of filling you up.” Though white bread can be part of a balanced diet in moderation, a better option that will leave you feeling fuller is whole grain bread, especially if it’s seeded for extra healthy fats.
Candy
While it’s hard for those of us with a sweet tooth to resist candy, it won’t leave you feeling satisfied. According to Connelly, “The lack of fiber in candy allows for it to be digested quickly, spiking your blood sugar rapidly and causing it to drop just as quickly, leaving you hungry again.” A better alternative, although less exciting, would be dried fruit with no added sugar. Dried mango and cherries provide a sweet punch that can curb your craving for sugary snacks.
Potato Chips
Potato chips are a beloved snack, but the saying ‘you can’t eat just one’ reflects the fact that they tend to leave us hungrier. Even if some chips have higher fat content, it often isn’t sufficient to keep hunger at bay. Healthier alternatives include baked fries, potato wedges, or jacket potatoes (all with the skins left on), which are higher in fiber and more filling.
Alcohol
When we consume alcohol, our liver is responsible for metabolizing it. This process can disrupt the organ’s glucose-regulating mechanisms, sometimes leading to lower blood sugar levels and increased hunger, especially for carb-rich foods that help balance blood sugar. Many alcoholic drinks also contain sugary mixers that can further trigger hunger. To avoid this, try eating before or while drinking alcohol, or opt for water, a mocktail, or a more filling option like a smoothie.
White Rice
Much like white bread, white rice is a popular simple carbohydrate with little nutritional value. This often leaves us reaching for another serving shortly after finishing the first. A great alternative is brown rice, which is packed with fiber and boasts a wonderfully nutty flavor.
Sugary Cereal
Whoever came up with sugary breakfast cereal clearly didn’t realize that this morning staple only makes us hungrier. Its lack of fiber, protein, and fat combined with its high sugar content lead to this quick drop in satisfaction. Thankfully, there are plenty of wholesome whole grain cereals with dried fruit and nuts that not only provide a satisfying crunch but also add just the right amount of sweetness, starting your day off in a more balanced way.
Sugar-Free Products
While sugar-free products may seem like a clever solution to combat the hunger that follows eating sugar, they don’t quite work as expected. When we consume artificially sweetened foods, they activate the reward centers in our brain without delivering the calories we anticipate, which tricks our brain and leaves us feeling hungrier. As Connelly explains, “Plus, restricting calorie intake increases ghrelin, increasing hunger sensations.” A better choice would be products sweetened naturally with fruit, honey, or maple syrup that also provide fiber, protein, or healthy fats.
Egg Whites
Lastly, we have egg whites on the list. While egg whites are a good source of protein, it’s the fat in egg yolks that typically helps us feel full after eating eggs. Consider choosing the whole egg instead, as recent studies suggest that consuming egg yolks may not be as risky for heart health as previously believed.
