Hunger based on our blood sugar

Hunger is based on our blood sugar levels, hormones that respond to our diet, and the emptiness of our stomach.  All 3 of these stimulate hunger if we don’t eat enough.  Ironically, blood sugar and hormone levels also make us hungrier if we eat too much.  This is particularly true if we eat too many cropped-Hungry-woman-2calories that digest quickly, such as processed carbohydrates.  If blood sugar levels rise quickly, the large insulin response in the body drives blood sugar down to very low levels, making us tired and hungry.

High fiber foods such as whole grains, whole fruits, and particularly vegetables slow down digestion so that sugars enter the bloodstream slower.  This stabilizes blood sugar and therefore reduces hunger.  These foods also put more bulk into the stomach, reducing hunger due to stomach filling with fewer calories than when eating processed carbohydrates.  Protein and fats in a meal generate a hormonal response from the stomach and intestine that reduce hunger for hours after a meal.

Bucket Brigade – Stanford University