Table of contents:
- Why does eating carbohydrates make you hungry so quickly?
- Limit consumption of carbohydrates in a day
- Tips for eating carbohydrates without getting hungry quickly
- 1. Whole grain
- 2. Fruits rich in fiber
- 3. Vegetables rich in fiber
- 4. Nuts and seeds
Food sources of carbohydrates such as rice, noodles and bread are important for the body because they can provide energy and a feeling of fullness. Even so, you still have to pay attention to the amount of carbohydrates consumed. Instead of filling you up, eating too much carbohydrates is not recommended because it can make you hungry faster.
Why does eating carbohydrates make you hungry so quickly?
In general, carbohydrates in food are divided into simple and complex carbohydrates. Simple carbohydrates are what have been referred to as sugars (both natural and artificial), while complex carbohydrates consist of starch and fiber.
If you get hungry quickly after eating carbohydrates, it may be because you are consuming simple carbohydrates. These types of carbohydrates are usually found in sugary foods and drinks, corn syrup, various types of sugar, and processed foods.
Simple carbohydrates are the fastest-digesting type. Once they enter the digestive system, simple carbohydrates are broken down into small granules of glucose. The glucose then enters the bloodstream to be distributed throughout the body.
The entry of glucose into the blood makes blood sugar go up too. The body also tries to control blood sugar by producing the hormone insulin from the pancreas. Insulin will convert excess glucose into energy reserves which are stored in the muscles and liver.
source: thekitchn.com
When blood sugar rises rapidly, the pancreas will also produce large amounts of insulin. This condition makes blood sugar drop drastically. Low blood sugar signals that your body needs food so you feel hungry.
The process of releasing insulin also consumes a lot of energy, making you feel hungry and sleepy quickly. Even if you eat a lot, the simple carbohydrates in it are digested quickly, making it easier for you to get hungry.
In contrast, complex carbohydrates such as fruits, vegetables, and whole grains take longer to digest. These foods must be broken down into simple carbohydrates, then broken down again to produce glucose that can be carried by the bloodstream.
This is why eating a bowl oatmeal dense fiber will keep you full longer than eating a large slice of sweet pastry. Complex carbohydrates also do not make blood sugar rise quickly so the body doesn't lose energy quickly.
Limit consumption of carbohydrates in a day
In general, each person's carbohydrate requirement is 45-65% of the total daily calorie intake. If your calorie requirement is 2,000 calories per day, it means that around 900-1,300 calories come from carbohydrates, while the rest comes from protein and fat.
To calculate the amount of carbohydrates in food, consider the amount in grams. One gram of carbohydrates provides your body with four calories. One scoop of white rice contains approximately 39.8 grams of carbohydrates which is equivalent to 159.2 calories.
Another example, four slices of white bread contains 50 grams of carbohydrates, which is equivalent to 200 calories. Meanwhile, a medium potato contains 13.5 grams of carbohydrates, the equivalent of 54 calories.
If in one meal you eat two scoops of rice, that means you get about 318 calories from carbohydrates. Multiply by three times the meal, then in a day you get 954 calories from carbohydrates in rice.
However, keep in mind that the source of calories and carbohydrates does not only come from rice. You may also eat a sweet snack or drink tea with sugar. If the amount is not limited, you will subconsciously be eating too many carbohydrates and calories.
Tips for eating carbohydrates without getting hungry quickly
Carbohydrates that make you hungry quickly are found in sugary foods and drinks. To keep you full longer, try cutting back on simple carbohydrates and slowly replacing them with foods containing complex carbohydrates.
The following are examples of foods that contain the most complex carbohydrates.
1. Whole grain
Whole grains are seeds that are still covered with epidermis so that they have high fiber. Examples of whole grains include wheat, brown rice, and oatmeal . Many bread and pasta products are now also labeled ' whole grains 'Which means made from whole grain seeds.
2. Fruits rich in fiber
Fruits that are highest in fiber include apples, bananas, oranges, and various berries . As much as possible, choose fresh fruit, not canned fruit or juice because the fiber content has been reduced.
3. Vegetables rich in fiber
The darker the color of the vegetables you eat, usually the higher the fiber content. Try to complete your daily menu with broccoli, beets, Brussels sprouts , as well as carrots.
4. Nuts and seeds
All kinds of nuts and seeds are packed with fiber that will keep you fuller. Nuts that are highest in fiber include black beans, soybeans, and green beans. While the grains that are rich in fiber are quinoa, chia, and pumpkin seeds.
Carbohydrates do provide energy and a feeling of fullness. However, eating too many simple carbohydrates actually makes your blood sugar rise so you feel hungry again quickly.
Therefore, you need to limit your intake of simple carbohydrates from sugary foods and drinks. Expand complex carbohydrates from vegetables, fruits, and other natural foods.
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