How often do you reach for a snack after lunch because you feel peckish and tired? Or, instead of snacking between meals, we end up feeling famished at dinner time and eating way more than our usual portion?
Managing appetite is an important part of maintaining a healthy diet. No matter how much self-control we might exercise, there’s no fail-proof way to avoid giving in to our cravings once in a while.
Researchers have found that maintaining a steady blood sugar level is one of the keys to staying satisfied between meals.
#Maintain steady blood sugar levels
#Cultivate healthy sleep habits
But that's just one indicator that might sway our appetite. We speak to a nutritionist and dive deep into studies to identify five ways to help keep those cravings at bay and how best to tackle that desire to snack when hunger calls.
Stay dehydrated
Studies confirmed that people often mistake their thirst for hunger, and our bodies are more likely to associate cravings with a desire to eat rather than to rehydrate. If you feel hungry between meals, chances are a glass of water or caffeine-free beverage can help curb the urge to snack.
Before reaching for a bite to eat, wait ten minutes after drinking a glass of water to determine if the hunger persists.
Don't skip breakfast
Though there is much debate about the importance of breakfast, nutritionist Dr Elisabeth Phillips believes it helps keep cravings at bay throughout the day. “Breakfast (at whatever time) is the most important meal to balance blood sugars and stop you craving foods during the day.”
Instead of boxed cereal or sugary pastries, Phillips says reaching for high-quality whole foods is a better option. “High protein and beneficial fats like eggs and spinach on sourdough or smoothie packed with nuts and seeds balance blood sugars really well.”
Maintain steady blood sugar levels
A healthy first meal of the day can help balance our blood sugar and keep hunger at bay for longer. Phillips says several factors can tip our blood sugar levels.
“Caffeine can spike blood sugars, leading to a drop a while after drinking, so your body craves a snack,” she says.
Phillips advises drinking no more than two caffeinated beverages daily to avoid caffeine crashes.
The same goes for sugary drinks and sodas- empty calories with no fibres or nutrients can create a false sense of temporary fullness and leave us feeling calorie-starved.
Cultivate healthy sleep habits
Over the past decades, poor sleep habits can lead to increased risk for diabetes and obesity.
Sleep deprivation can cause a shift in blood sugar levels as it builds insulin resistance. A National Library of Medicine report found that sleep disruption, even for just one night, can result in insulin resistance.
Phillips advises avoiding alcohol and taking supplements such as vitamin B or CBD oils to help blood sugar and carbohydrate metabolism.
Snack wisely
Phillips says not calories are equal, and when it comes to snacking, choosing nutrient-dense foods high in essential fatty acids and other healthy fats can be helpful.
“If you need to snack, try a couple of oatcakes, two tablespoons of hummus, unsalted nuts, or a piece of fruit.”
Unlike processed snacks like cookies, candy bars or chips, these nutrient and healthy-fat-rich foods leave us satisfied longer; it takes our bodies longer to break down whole foods than processed foods high in glucose and processed fats.
Also see: Plant-based meats are great for the planet, but are they good for you?