Always Hungry? How to Stay Full For Longer

To beat the empty pit feeling in your stomach, here’s how to fuel up to feel fuller for longer and avoid the late afternoon munchies.

Choosing wholegrain foods over their refined counterparts is a good way to fuel up and keep fuller for longer. Refined carbohydrates (white rice, white flour) have the fibre-rich outer bran and the vitamin and mineral rich inner germ removed. This leaves just the endosperm of the grain, which is a starchy carbohydrate that is quickly digested into glucose. Wholegrains go through limited processing and are slowly digested; keeping us feelign fuller, for longer. They also provide more nutrients than refined carbohydrates, so help keep you healthy too.

Fibre refers to carbohydrates that cannot be digested and is found in all plant foods. Fibre is found in plant foods eaten for food, including fruits, vegetables, grains, and legumes. There are two kinds of fibre – soluble and insoluble (aptly named as soluble fibre dissolves in water, insoluble doesn’t). Soluble fibre binds to fatty substances in the intestine so they are removed as waste. This helps reduce LDL “bad” cholesterol. Insoluble fibre helps food move through the intestinal tract, which keeps you regular.

As well as the health benefits, the bulk of fibre helps fill you up, yet provides no calories. Foods high in fibre include beans, legumes, fruit, wholegrains and vegetables.

 

Recent research shows that eating low glycemic index (GI) foods increase satiety, so you feel fuller for longer. On the Glycemic Index, foods are rated between 1 (low) and 100 (high) based on their effects on blood glucose levels. High GI foods are classified as having a rating of 70 or more. These high GI foods are rapidly digested, and their sugars absorbed quickly.
 

Various factors effect the GI rating of the food including fibre content, fat content, physical form (finely ground is higher GI than coarse) and starch type. An interesting and informative site on Glycemic Index is the University of Sydney’s site here. It contains a useful database of the GI rating of foods, plus other articles and information.

 

In recent years, research has suggested that protein provides a greater level of satiety (feeling of fullness) than carbohydrates or fat; although researchers are not sure exactly why. It is thought protein may increase thermogenesis; which in turn influences satiety. Dietary thermogenesis is when calories from food are converted to heat, rather than stored as fat.

 

This doesn’t mean you should abandon carbohydrates in favour of a low carb high protein diet. Rather include some protein with each meal, such as a tuna and salad sandwich for lunch instead of just salad; or adding yoghurt to your breakfast cereal.

 

Not only will you feel thirsty when you are dehydrated, it can also cause hunger. There is no magic number of how many glasses of water you need to eat; hydration is influenced by a number of factors. A good way to tell if you are hydrated or not is by the colour of your pee. If you are hydrated it should be a very pale colour. If not, you need to drink more. If you take a multivitamin though this method won’t work.

Make your drink of choice water. It’s hydrating and contains no sugar, fat or calories. Try to drink a glass of water at each meal and 2-3 others during the as well as a general guide.

 

By following these five tips, you should stay satisfied and avoid those late afternoon sugar cravings. No more trips to the vending machine or Star-Mart for snacks will also help your pocket too!