Hunger pangs? How to control

Hunger pangs? How to control

Hunger pangs? How to control , Want to know the trick to control hunger pangs? Take a look at some satiety-increasing foods.

Want to know the trick to control hunger pangs? Take a look at some satiety-increasing foods.

"Satiety, or the feeling of being full, is a hot topic addressed by the food industry in recent years. Although it may affect people at different times throughout the day, reducing or satisfying those hunger pains is a common concern for those either trying to lose weight or maintain a certain weight," said author, Linda Milo Ohr.

Swapping your regular bowl of corn flakes for a breakfast of porridge or muesli could help keep the mid-day munchies at bay. It may be a subtle switch-up, but, researchers from Purdue University said that eating a breakfast that falls on the lower end of the glycemic index may help prevent a blood sugar spike throughout the morning and prevent people from overeating throughout the day.
Foods with a low glycemic index rating are considered healthier as they result in gradual rises in blood sugar and insulin levels, compared to foods with a high glycemic index which can cause blood sugar levels to skyrocket, a particular danger for people at risk for diabetes.
Breakfast foods that have a low glycemic index include porridge, muesli, and whole grains. Avoid corn flakes and white bread, which fall on the other end of the glycemic index.
Whole grains: Whole grains, such as oats, barley, rye and corn. According to a study by author, Linda Milo Ohr, the high-volume, low-energy density and the relatively lower palatability of whole-grain foods may promote satiation.
Fiber: Fiber, such as resistant starch and oligosaccharides help in increasing satiety.
Resistant starch escapes digestion in the small intestine of healthy individuals and delivers the benefits of both soluble and insoluble fiber.
The research found that the quantity of resistant starch in foods correlates with blood glucose response and reduced food intake after two hours.
Oligosaccharides are complex carbohydrates that are found in beans and legumes, and they help maintain stable blood glucose levels when eaten as part of a meal.
Like resistant starch, they are not digested by the small intestine and end up being metabolized and expelled from the large intestine.
Protein: The author cited a study by Solae of St. Louis that found consumers understand the important role protein plays in helping to manage hunger, and they are interested in protein-enhanced versions of everyday foods such as soup, yogurt and breakfast cereal.
Protein choices for satiety include soy, which animal studies have shown stimulates the release of cholecystokinin (CCK), a hormone that plays a role in appetite suppression; whey, which stimulates several gastrointestinal hormones that are thought to regulate appetite control in the brain.
Egg, which provides protein in the form of readily available, essential amino acids; and potato protein extract, which has shown promise for optimal satiety by enabling the release of CCK.
A study has found that people who eat 1.5 ounces of dry-roasted, lightly salted almonds every day experience reduced hunger and improved dietary vitamin E and monounsaturated ("good") fat intake without increasing body weight.
"In this study, participants compensated for the additional calories provided by the almonds so daily energy intake did not rise and reported reduced hunger levels and desire to eat at subsequent meals, particularly when almonds were consumed as a snack," Richard Mattes, PhD, MPH, RD, distinguished professor of nutrition science at Purdue University and the study's principal investigator, said.
Eggs: Eating eggs for breakfast everyday can reduce hunger and decreases calorie consumption at lunch and throughout the day, according to a study. The study found that men who consumed an egg-based breakfast ate significantly fewer calories when offered an unlimited lunch buffet compared to when they ate a carbohydrate-rich bagel breakfast of equal calories.
"Starting the day with a high-quality protein breakfast like eggs is a great option. For only 70 calories, eggs are a compact, nutrient-rich source of high-quality protein, and nearly half of an egg's protein, along with many other nutrients, is found in the yolk, so I always encourage eating the whole egg," said Helenbeth Reynolds, a registered dietitian and nutrition consultant.
Pomegranate: Pomegranate is hailed as a superfood due to its rich disease-preventing antioxidants, but now it appears to have an extra benefit - cutting hunger pangs. Scientists claimed that regular consumption of pomegranate extract may reduce feelings of hunger, while increasing the sensation of being full, the Daily Mail reported.
Volunteers who took a pomegranate supplement daily for three weeks reported feeling significantly less hungry during the experiment than those who had a placebo instead. When given a plate of food as part of the trial, those who had been taking the extract ate an average of 22 percent less than those in the control group, but reported greater enjoyment of the food.
Wheat: Wheat products increase the feeling of fullness, leading to reduced food intake and preventing overeating.
Chillies: Chillies battle the bulge in three ways by burning fat, suppressing hunger pangs, and boosting overall calorie-burning rates, it has been revealed. Tests by food scientist Stephen Whiting, who is based at Manchester Metropolitan University, proved that chillies "key component" - the chemical capsaicin that gives them heat, triggers an adrenalin rush.
Whiting found chillies also helped to suppress appetite, plus they speeded up the body's overall metabolism, the rate at which a person burns off calories. "If you eat chillies consistently for a good period of time, it will help you lose weight," the Sun quoted Whiting as saying.
What do you do when those hunger pangs strike? Let us know by leaving your comments below.

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