Which Foods Leave You Hungry?

There are some foods that, due to their composition, leave you hungry. As a consequence, they make it more likely that you'll overeat and become overweight. Which foods are they? Read this article to find out!
Which Foods Leave You Hungry?

Last update: 27 July, 2020

When establishing a diet, it’s important to avoid foods that leave you hungry. This type of food doesn’t fill you and generally has a high caloric density.

Eating these foods can often lead to weight gain and including them in your diet makes it harder to create a balanced diet. Therefore, in this article, we’ll share with you which foods leave you hungry so you know to avoid them. That way, you can improve your weight and overall health.

Foods with simple sugars

Sweets and candies have good organoleptic properties and a high caloric density. This poses a significant risk since they encourage consumers to eat more than they need, increasing daily caloric intake.

The frequent appearance of this type of food in your diet leads to an increased risk of weight gain and obesity, as detailed in a study published in the journal Advances in Nutrition.

Also, these are foods that leave you hungry, since they have a low amount of fiber. The large amount of glucose they contain can lead to conditions like hypoglycemia reactive to sugar consumption, which leads to an increase in appetite in the short term.

On the other hand, there are scientific articles that indicate that refined sugar has addictive properties.

When considering a healthy diet, we recommend you limit your intake of this type of food. Of course, you can still enjoy them, but in moderation. Additionally, you should always keep in mind how inadequate they are for your health.

Different sugars in bowls and on spoons, empty calories that leave you hungry.
Foods with simple sugars leave you hungry and affect your health in both the medium and long term.

Fruit juice

Unlike whole fruit, fruit juices are one of the foods that will leave you hungry. This is mainly due to their low fiber content. By squeezing the juice of a fruit we keep its sugars and part of its vitamins and minerals, but we lose all the dietary fiber.

This leads to a decrease in satiety, so it’s likely that, after you drink fruit juice, you’ll continue to have an appetite. In addition, eliminating fiber results in faster assimilation of glucose, which can cause greater pancreatic stress.

For these reasons, we recommend you regularly eat whole fruit, but not fruit juice. In case you want a drink, the best option is to choose smoothies. Putting the whole piece in the blender, along with some additional liquid, you can keep some of the fiber of the food and its properties. That way, you’ll feel more full and won’t waste one of the essential nutrients for the care of the intestinal flora.

Refined pasta and bread

Like sweets with simple sugars, refined pasta and bread are foods with a lot of carbohydrates and a low fiber contribution. This situation increases the risk of developing reactive hypoglycemia, which encourages you to eat more right away.

On the other hand, since they’re foods with good organoleptic characteristics, which are also usually accompanied by fatty sauces, they lead to over-consumption. It’s better to choose brown rice or other whole grains when considering a high carbohydrate meal.

Oatmeal, for example, has a high amount of fiber and greater satiating power. Also, it’s one of the best foods to promote the bacterial biodiversity of your intestinal flora.

Nutritionist holding up a roll and hand in a "stop" signal.
Due to their low fiber and high carbohydrate content, bread and other refined foods don’t make you feel full for long.

Choose your diet foods well

Choosing good foods is an essential step in making a diet that works. You have to choose foods that have a high amount of nutrients and a few simple sugars and trans fats.

In addition, it’s important to review the energy content of your foods to propose a balanced diet from a caloric point of view. This way, you’ll ensure the correct supply of substances to the body while reducing the intake of harmful substances.

Remember that fiber is an essential component of your diet that’s often underestimated. It helps keep you full and helps your body maintain healthy intestinal microbiota.

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  • DiNicolantonio JJ., O’Keefe JH., Wilson WL., Sugar addiction: is it real? a narrative review. Br J Sports Med, 2018. 52: 910-913.
  • Johnson RJ., Sánchez Lozada LG., Andrews P., Lanaspa MA., Perspective: a historical and scientific perspective of sugar and its relation with obesity and diabetes. Adv Nutr, 2017. 8 (3): 412-422.