Why do foods high in carbs not satisfy your hunger?

Foods high in carbohydrates, especially refined carbohydrates like white bread, pasta, and sugary drinks, can cause a rapid rise in blood sugar levels. This surge in blood sugar triggers a release of insulin, which can cause blood sugar levels to drop rapidly, leading to feelings of hunger and cravings for more carbohydrates. This cycle of blood sugar spikes and crashes can contribute to overeating and weight gain.

On the other hand, low-GI (glycemic index) or low-carb foods are digested more slowly, causing a slower and more sustained rise in blood sugar levels. This can help to promote feelings of fullness and satisfaction, making it easier to control hunger and cravings.

Here are some low-GI or low-carb foods and snacks to eat instead:

1. Non-starchy vegetables: These are low in both carbohydrates and calories, and high in fiber, making them a great choice for promoting feelings of fullness and satiety. Examples include broccoli, cauliflower, spinach, kale, and bell peppers.
2. Protein-rich foods: These are digested slowly and can help to promote feelings of fullness and satiety. Examples include eggs, chicken, turkey, fish, tofu, and legumes.
3. Low-GI fruits: These are fruits that are lower in sugar and digested more slowly. Examples include berries, apples, pears, and citrus fruits.
4. Nuts and seeds: These are high in healthy fats and protein, and low in carbohydrates, making them a great choice for promoting feelings of fullness and satiety. Examples include almonds, walnuts, chia seeds, and flaxseeds.
5. Low-carb snacks: These can include options like celery sticks with almond butter, hard-boiled eggs, sliced cucumber with hummus, or a small serving of Greek yogurt with berries.

By choosing low-GI or low-carb foods and snacks, you can help to promote feelings of fullness and satisfaction, making it easier to control hunger and cravings and support your overall health and wellness.