Carbohydrates are not just a source of energy; they also profoundly influence our feelings of hunger and appetite. Here are two main reasons why carbohydrates make us feel hungry, and how to break this vicious cycle.
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Reason 1: Insulin fluctuations leading to hypoglycemia
- When you consume carbohydrates, your blood sugar rises, and insulin secretion increases accordingly.
- Insulin's function is to remove blood sugar from the bloodstream and store it as glycogen or fat.
- When blood sugar drops, the brain senses a lack of energy, triggering a feeling of hunger and prompting you to consume carbohydrates again.
Reason 2: Insulin itself stimulates appetite.
- A long-term high-carbohydrate diet can lead to insulin resistance, requiring the body to secrete more insulin to achieve the desired effect.
- High insulin levels directly stimulate the hunger center, making a person feel hungry continuously.
- This is why many people feel hungry again soon after eating high-glycemic foods.
Examples of high glycemic index foods
For example, eating a bowl of white rice with sweet sauce or a dish containing MSG at a restaurant will quickly stimulate insulin secretion. After a brief feeling of fullness, blood sugar drops rapidly, causing you to feel hungry again after leaving the restaurant.
How to stimulate appetite (a cautionary tale)
- Refined carbohydrates: white bread, pasta, biscuits, candy, soft drinks, etc.
- Low-fat, high-protein: such as lean jerky and low-fat dairy products
- Frequent eating: Each meal stimulates insulin, increasing feelings of hunger.
These foods lack nutrient density and cannot meet the brain's nutritional needs, leading to a feeling of emptiness despite continuous eating.
How to truly satisfy hunger
- High-fat foods : Fat can prolong the feeling of fullness and reduce insulin fluctuations.
- Low carbohydrate intake : Avoid drastic fluctuations in blood sugar and stabilize energy supply.
- Foods with high nutrient density :
- Vegetables (such as celery and kale)
- Seafood and shellfish
- Internal organs (such as liver)
- High-fiber foods can buffer insulin response and prolong digestion time.
- Sufficient bile secretion : helps absorb fat-soluble nutrients and increases satiety.
- Intermittent fasting : helps the body switch to fat-burning mode and reduces hunger.
Benefits of repairing insulin resistance
- Lower insulin levels
- Improve metabolic efficiency
- Increase nutrient absorption
- Reduce post-meal hunger
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In conclusion: Hunger is not a matter of willpower, but a result of metabolism.
Understanding how carbohydrates affect insulin and hunger is the first step to improving your diet and controlling your appetite. By adopting a low-carb, high-fat, nutrient-dense diet, combined with intermittent fasting, you can get rid of recurring hunger pangs and truly experience stability and satisfaction.
YouTube source: https://www.youtube.com/watch?v=w7Kt7bCNMWg
YouTube Column: Dr. Berger in Chinese Health knowledge
