Sounds familiar? Your stomach is slightly growling, so you eat a delicious tiny chocolate to help you calmly wait until a proper meal. But after a brief moment of satiety, there comes a raging hunger that cries out to be satisfied, preferably for something equally sweet. Why does it happen?
To begin with, we need to make it clear: just because we crave something, especially sweets, does not necessarily mean that we are hungry at this point in time. Hunger and appetite are two different things: one relates to physiology and is a signal from our body that it needs a new portion of energy to function properly. The other is just a thought, often an unsettling one, that we need to eat even though we have eaten our fill. How to tell them apart? You will need mostly... common sense and a proper diet. Sugar-rich foods can push us into a vicious cycle, because sugar interferes with the feeling of hunger like no other substance.
Eating carbohydrate products with a high glycaemic load results in a blood sugar spike. This in turn stimulates the pancreas to secrete insulin, which locks the excess glucose in the muscles, liver and fatty tissues. When insulin takes away more of it than needed, blood sugar levels drop and we begin to experience physiological hunger. In other words, fluctuations in blood glucose levels caused by excessive carbohydrate intake can aggravate hunger and result in consuming too many calories, and then we risk becoming overweight or even obese.
So which foods should we choose to avoid hunger pangs?
While sweets tempt us with a pleasant taste and a promise of curbing hunger, it is crucial to cut empty calories in favour of healthy snacks such as nuts, seeds (e.g. pumpkin, sunflower) or dried fruits. A balanced snack containing complex carbohydrates, rich in fibre, protein and good quality fats, will make you feel full without sudden sugar blood swings. Why not try a fruit and vegetable smoothie with flaxseed or avocado – although making it will take a while longer than grabbing a candy bar or a cookie, it will definitely manage your hunger better and provide a healthy energy boost.
Do you want to cut down on excess sugar? Sign up for the MultiSport sugar challenge and break the unhealthy habits once and for all!