You’ve probably experienced this situation before: you’ve had a seemingly substantial snack, but you still feel hungry. The issue might not be your increased appetite but rather the foods you chose, as some of them do not help satisfy hunger at all.
Fruit Juice
Many people choose fresh fruit juice to quickly satisfy hunger, but this is a mistake. It contains a lot of sugar and little fiber, even if made from natural fruits. It won’t help you feel full. Instead, eat fresh fruits or vegetables rather than juicing them.
Croissants
Flaky, buttery, with a golden crust—croissants pair perfectly with coffee and tea. However, this pastry has very low satiety index ratings, meaning it doesn’t help satisfy hunger. Overall, croissants are not very nutritious. Eating them gives you a portion of calories, but you’ll still feel hungry and think about what to eat next, leading to overeating and weight issues.
Low-Fat Yogurt
The longer you chew your food, the better it satisfies you, which is why yogurt lags in hunger satisfaction, especially the low-fat variety. The lack of fat in this product makes you feel hungry after eating it. Consuming it, you get a hefty dose of sweeteners, which can cause a sharp spike in blood sugar levels. If you want to snack on yogurt, choose one with a fat content ranging from 2.5% to 7%. Also, add muesli, bananas, berries, and nuts for more satisfaction and to feel fuller.
White Rice
White rice can cause a rapid spike and then a sharp drop in blood sugar levels, so the feeling of fullness doesn’t last long. The processing it undergoes reduces its fiber and B vitamin levels. So, you won’t get important nutrients and will remain hungry. Opt for Basmati or brown rice instead; they don’t cause glucose spikes and help satisfy hunger.
Potato Chips
Eating a handful of potato chips or salted pretzels can leave you feeling hungrier than before, and salt is to blame. It makes food tastier and stimulates saliva production. More saliva activates taste buds, making food seem even tastier. As a result, you devour the whole pack and still feel hungry. Chips and pretzels are usually full of refined carbs and lack fiber, which slows digestion. So, the satiety from them doesn’t last long, causing overeating without satisfaction.
White Bread
White bread is made from wheat grains with the bran removed, not for nutritional value but for the appealing color. As a result, it lacks the fiber and other micronutrients that help us feel full. If you can’t imagine a good sandwich without white bread, add some lean protein like turkey, chicken, or cheese, and vegetables. This way, you’ll get a meal with nutrients that satisfy hunger.
Breakfast Cereals
Sweetened cereals are a tasty breakfast reminiscent of childhood, but they aren’t healthy as they contain minimal nutrients and lots of sweeteners. You won’t stay full for long because the sugar causes a rapid spike and drop in blood glucose. Instead of cereals, opt for oatmeal, a homemade egg sandwich, avocado toast, or cottage cheese with fruit. If you can’t give up cereals, eat them with high-fat milk or Greek yogurt, which is rich in protein.
French Fries
You might have noticed that after eating French fries, you quickly feel hungry again. The beloved snack is full of refined carbs and heavily salted, making it flavorful but not satisfying.
Sushi and Rolls
Sushi and rolls are deceptively unsatisfying: you can’t stop eating them even when you feel full. The satiety you feel after eating them fades quickly. The white rice with vinegar used in sushi has a high glycemic index and few beneficial nutrients. Even with fillings like fish, chicken, or avocado, it’s not nutritious enough to suppress appetite for long.
Granola Bars
You might try granola bars as a light snack, but they often leave you wanting more. Despite the calorie count, they have a major drawback: they contain a lot of oil and sugar. Without pairing them with fiber and protein-rich foods, they won’t satisfy your hunger. You’ll get a temporary energy boost, but it will last only about an hour or so.
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