Find yourself reaching for the sweet stuff, even though you’ve just eaten? Or you think you are full but wanting a nibble only an hour later?
Well, a little planning can go a long way in keeping those pesky hunger pangs and sugar cravings at bay. Here are a few things to consider.
Make healthy fats, protein and fibre the foundation of your meals
Foods that are heavily processed and refined can be metabolized by the body super quick, yet what we need is a slow-release of nutrients to sustain energy and keep early-onset hunger at bay. That is why including a source of healthy fats, protein and fibre in your meals is important.
Snack on whole foods
Leave aside the typical snack foods such as muesli bars, muffins, biscuits or slice of banana bread and choose nuts, fresh fruit, a boiled egg or veggie sticks and a dip like hummus or pesto. If you are feeling kitchen-creative, then make your own whole food, minimally processed versions of the typical snack foods!
- Swap a muesli bar with a puffed millet, quinoa and tahini bar
- Swap a muffin with an egg & zucchini (frittata-style) muffin (check out our e-book recipe for Leftover Ham Quiche Cups!)
- Swap biscuits with no added sugar cacao biscuits
- Swap banana bread with a nutty banana bread ball
Beware of too much added sugar
Added sugar provides a quick energy hit causing blood glucose levels to soar and then crash. This results in us feeling hangry, foggy-brained and desiring more sugary food to re-energise and keep on with the day.
By Angela Johnson (BHSc Nut. Med.)