Do you consider yourself a glutton because you feel a brutal feeling of hunger soon after eating? Perhaps there is nothing wrong with your appetite, the problem is just a poor choice of products. Some dishes just won’t fill you up!
Pasta
“From durum wheat” is a phrase that every housewife knows thanks to advertising. And this is the case when it is really worth overpaying a little. It is even better if the pasta is whole grain. Such pasta takes longer to digest. But you have hardly heard about “soft varieties”. They usually do not write this on the packages, because it is impossible to be proud of it. There is no benefit from white wheat pasta: it has too much starch, which will sharply increase the blood sugar level. And soon after it decreases, you will feel hungry again.
Bakery
No matter how attractive fresh buns and croissants may be, sweet pastries are one of the worst foods for satisfying hunger. They contain a lot of simple carbohydrates, and without the “accompaniment” of protein or fiber, such a snack will be harmful. Snack on an appetizing croissant – expect a jump in blood sugar. And what will happen next, you already know!
White rice
Not only vitamins, but also almost all the fiber that rice is rich in is contained in bran. That is why unrefined brown rice is much healthier: the feeling of satiety directly depends on the amount of fiber in the dish. That is why after a serving of white rice, the appetite soon awakens again.
Chips
Scientists believe that the craving for salty foods can be caused by the release of dopamine, a hormone associated with a feeling of satisfaction, that accompanies the consumption of salted food. Therefore, as soon as you treat yourself to a couple of chips, you want more and more. But snacks can hardly be called filling. It can be very difficult to stop in time!
Low-fat yogurt
When choosing a yogurt for a snack, look for high-protein options. Sugary, low-fat yogurt won’t fill you up, for the same reason baked goods and white rice won’t. Add some fresh fruit and nuts for extra fiber and healthy fats, two nutrients that help you feel fuller longer.
Fruit juice
The fact that juice is made from fruit does not make it an unambiguously healthy drink. Apple juice, for example, contains a lot of sugar. Again, a jump in sugar levels, and again, the hunger that follows. If you are considering a glass of juice as a light snack, a mixture of, say, apple and vegetable juices with pulp will do the job better. This way, the glass will contain less sugar and more fiber.
Sweet cereal
Cornflakes in their pure form can hardly be called a healthy breakfast. Especially if you pour them with sweet juice or yogurt, which we have already written about above. Flakes that contain more than five grams of fiber per serving will be healthier and more filling. Greek yogurt, cow’s milk or plant milk with a high protein content will help make the dish more balanced and healthy.