Yogurt, cereal, toast...Why do you feel hungrier the more you eat these foods?

I obviously eat a lot, but I always feel not full or hungry. Have I become a glutton? Diet is not just about the amount, it’s also about what kind of food you eat! The American medical and health information website "WebMD" lists the following foods that not only do not fill you up, but also make you feel hungrier. People who want to lose weight must read this carefully!

Glycemic Index: The Key to Satiety

The GI value is the glycemic index (GI for short). Simply put, it is the index of how fast food causes blood sugar to rise. GI≦55 is a low GI, GI=56-69 is a medium GI, and GI≧70 is a high GI. Usually, foods with high GI values ​​are high-sugar foods, such as refined foods, white rice, toast, etc., especially foods that melt in the mouth, the higher the GI value; conversely, meats rich in protein and fat, or vegetables and fruits containing fiber, have lower GI values.

The following are foods that make people hungrier the more they eat, and many of them are related to their glycemic index!

White rice, white toast

No way, even the white rice that we have to eat for three meals a day is a killer that makes people hungrier the more they eat? Indeed, compared with brown rice or whole-grain rice, white rice only retains the carbohydrate component of rice. If you only eat white rice, it is very likely that it will only increase your blood sugar level but will not prolong your feeling of fullness. Needless to say, white toast is a huge landmine for weight loss. Two slices have the same calories as a bowl of rice, and you won’t feel full at all!

Low-fat yogurt

Foods that need to be chewed can make people feel fuller, so liquid foods such as yogurt are more likely to make people feel hungry. The yogurts on the market that are advertised as low-fat lack milk fat that makes people feel full, and some use sugar substitutes to increase the sweetness, which will cause blood sugar to rise quickly. The feeling of fullness after eating it will end soon. Therefore, it is best not to replace regular meals with low-fat yogurt. Choose full-fat yogurt and add nuts, fresh berries, oatmeal, etc. to increase dietary fiber to feel full.

Croissant

Crispy and smooth croissants are the choice of many people for breakfast with coffee, but in fact it is just a collection of butter, flour and fat. Not only will it make you hungry quickly, it is also a super dangerous calorie mine! Why not replace the croissant with whole-wheat toast and add a poached egg? It won’t be a problem to hold on until lunch.

protein

Are you worried about the high cholesterol and calories in egg yolks and only eat the egg whites? Egg yolk is a "complete protein", which means it contains all the essential amino acids for the human body. It is an important nutrient needed for the body to build muscle. In addition, the latest research has overturned the saying that egg yolk is bad for the human body. Eating an egg a day can also prevent stroke~

Instant oatmeal

Oatmeal itself is a very nutritious food, but "instant oatmeal" may not be. Some 3-in-1 cereals that claim to be low in sugar or sugar-free may use artificial sweeteners instead of sugar. In addition, the ground cereal itself is not chewy and cannot give people a sense of fullness.

juice

The juice squeezed from fresh fruits has already filtered out the dietary fiber of the fruit itself, leaving only sugar and water in the juice. Drinking a large glass of juice is not as filling as eating an apple!

Muffins

Some people may think that muffins are healthier than cakes. In fact, the nutritional value of both is not high. Most of them are refined flour, sugar and fat, which are ingredients with a high glycemic index. So when you are hungry and want to find something to fill your stomach, muffins can't satisfy your hunger!

French fries

Potatoes are good foods in themselves and can be used as a staple food to fill your stomach, but frying them is a bad idea because they contain too much oil and salt, which means too much fat and calories, and the healthy nutritional value of the potatoes themselves is lost, which is not worth it.

How to determine the GI value of food yourself?

There are hundreds of kinds of food, and it is impossible to memorize the GI value of each one! Of course, you don't need to go through so much trouble. When choosing food, you can grasp a few principles. The cooking method and taste of the food are all considerations. For example, foods with a chewy texture, unprocessed, and simple cooking , as long as they need to be fried, deep-fried, stewed, or braised, the GI value will not be very low.

Key Summary

Can’t feel full no matter how much you eat? It may be related to the food you choose. The higher the GI value of food, the more likely it is to cause blood sugar to rise quickly, making people hungry easily. White toast, croissants, white rice, etc. are foods with relatively high GI values. If you want to lose weight, remember to eat less of these foods~