What foods make you feel hungry quickly?

White rice, white bread, and sugary cereals are rich in refined carbohydrates, low in fiber and protein, which can disrupt blood sugar levels and lead to increased hunger.

Some foods in our daily diet can increase appetite and make us feel hungry faster.

Round bread and croissants

These breakfast foods are high in refined carbohydrates, mainly from white flour, and very low in fiber. Eating too much of them can easily lead to hyperglycemia and increased insulin levels.

When blood glucose (sugar) levels rise but there isn't enough insulin, glucose is retained in the blood, leading to hyperglycemia. Conversely, if there is too much insulin in the blood, blood glucose levels are very low, causing hypoglycemia. When hypoglycemia occurs, the body needs sugary foods like candy or fruit juice to raise blood sugar levels.

Instead of choosing refined bagels or croissants, opt for whole-grain varieties to increase your fiber intake. Combine them with protein-rich foods like eggs and nuts for added energy.

French fries

French fries contain trans fats and salt that are harmful to stomach hormones associated with satiety. They also often contain high amounts of refined carbs and lack the fiber needed to slow digestion. Therefore, eating french fries makes you feel hungry again faster.

Ale

Alcohol can rapidly increase hunger. The body processes alcohol by slowing down the liver's release of glucose, leading to a drop in blood sugar. Sometimes, blood sugar can spike rapidly, then drop abruptly after drinking alcohol. This rapid fluctuation makes those who drink alcohol crave food more.

Alcohol can also increase cravings for carbohydrates because the process of eliminating alcohol from the body depletes glycogen stores, or carbohydrate reserves. People who drink alcohol crave more carbs because carbs are more easily converted into glucose.

The process of alcohol processing in the body can lead to hypoglycemia, causing hunger. (Image: Freepik)

Bread and white rice

White rice is refined and polished to remove the bran, the part that contains most of the fiber. Eating a serving of white rice, which lacks fiber, increases the rate of insulin response and gastric emptying. People trying to lose weight and control their portion sizes should choose brown rice because it is higher in fiber.

White bread is similar to white rice, which has had most of its nutrients and fiber removed. According to the U.S. Department of Agriculture (USDA), one slice of white bread provides approximately 1 gram of fiber.

Bottled fruit juice

This drink contains a high amount of sugar and little to no fiber. These are all factors that cause a rapid increase in blood sugar, contributing to feelings of hunger. Choose a more nutritious option like pure fruit juice, adding green vegetables to increase fiber content and promote a longer-lasting feeling of fullness.

Sugary cereals

Similar to the foods mentioned above, sugary cereals often lack fiber and protein, both of which contribute to a feeling of fullness. People who enjoy cereal and want to control their weight and blood sugar should choose varieties with more than 5g of fiber per serving. Combining cereal with protein-rich milks such as cow's milk, soy milk, or Greek yogurt is a way to feel fuller for longer.

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