“Hanger” – it usually strikes about 3pm. Then again at 6pm before dinner. And sometimes, around 9pm too.
If you’ve ever been hangry (AKA hungry and angry), you’ve likely snapped at your colleagues (unnecessarily) or arrived home after work to devour the entire contents of your fridge before dinner.
But have you ever considered what it actually means to be hangry? In brief, after eating your body extracts vital nutrients from your food and distributes them around the body where they’re most needed. This process keeps your blood sugar levels steady but as time passes after your last meal, these levels gradually begin to fall. Trouble is, when they plummet too low, you can begin to feel a little fuzzy, your concentration and focus begins to wane and you inevitably start to reach for sugar as a quick-fix solution!
Here’s what to do instead…
Dose up on fat.
Not only do healthy fats keep you feeling full and satisfied, but your brain is nearly 60 per cent fat and uses fat as its main source of energy, so it makes sense to include them in your diet regularly. To prevent hanger from striking, always include a portion of healthy fat with your meal. Cook with butter, drizzle olive oil on your veggies or nosh on a small handful of nuts.
Pick protein.
Protein is essential for good health. It builds, strengthens and repairs our muscles as well aiding digestion and supporting our metabolism. So, if you’re trying to steer clear of the sweet stuff and banish hanger, including enough protein in your diet is vital. Turn to good quality red meat, pork, chicken, eggs and full-fat dairy if you’re into animal products. Or opt for plant-based proteins such as quinoa, buckwheat, tempeh and chia seeds.
Spice up your life.
Adding a little spice to your recipes won’t just give them a boost of flavour, but certain spices can actually help keep blood sugar levels steady and prevent you from becoming a hangry monster. At IQS, we’re not shy about our love for cinnamon and we regularly add it to our recipes for a touch of sweetness. But did you know is can also prevent insulin spikes after meals? Clever!
Ditch hanger for good by trying our 7-Day Reboot! Every meal is nutritionally balanced to keep you feeling satisfied and sugar-free.
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