Worst food to control appetite
- Dietitian.Lauren Hmede
- Oct 18, 2019
- 3 min read
1. Chain Store Smoothies
Chain store smoothies can be detrimental for appetite control because they are often full of sugar from frozen yogurt, juice and multiple servings of fruit.The high sugar content makes your body need more sugar and feel more hungry.
For a healthier balance, be sure to choose a smoothie that includes protein powder, fruit and healthy fats; avocados or nut butters are healthy options.
2. Bagels
If you eat these foods when you are hungry, you may have a burst of energy at first, but after the sugar high, your blood sugar will plummet and send you looking for another snack.
3.Protein bars:
Protein should fill you up, right? Not if it's paired with sugar and simple carbs. This 'healthy' choice may just be leading you to more cravings.
Read the label to determine if your protein bar looks more like a candy bar (comprised of sugar, simple carbs and artificial flavors) before you opt for this grab-and-go snack.
When choosing a bar, look for one that includes more whole foods like nuts, seeds and dried fruits.
4. Cookies
Most cookies found on supermarket shelves are high in sugar and refined carbohydrates and low in complex carbohydrates, fiber, protein and healthy fats so they digest fairly quickly, spiking your blood sugar.
5.Salty chips:
You can't eat just one. But did you know that it's also hard to fill up on empty fuel, e.g., salty chips. "The combination of salt and fat is one few have enough willpower to control, especially if they are hungry,".
Also, stay away from creamy dips that are drenched in more empty calories.
6.White rice and pasta:
These foods do not satiate hunger, they only give the illusion they have and for a very short time.
Instead, opt for a whole grain pasta or brown rice, which are higher in fiber. Be sure to pair them with healthy fats and proteins to help slow digestion, keeping you feeling fuller longer.
7.Breakfast cereal”
Skip the sugar-coated crispies or marshmallow-packed oats if you want to keep your appetite under control.
Many morning cereals are loaded with refined carbohydrates and added sugars and are missing out on satiating protein.
8.Juice:
Juice is stripped of its natural fiber from fruits and vegetables, so it does nothing for satiety. "You're not going to get full from juice or many other liquids, so you should never aim to get your calories from liquid".
If you are going to enjoy a juice, read the label to see if the beverage is 100 percent juice or juice concentrate to avoid quenching your thirst with an unhealthy choice. Or opt to make your own fruit juice from fresh-picked oranges and lemons.
9.Candy:
Foods like candy that are high in sugar can wreak havoc on appetite control.
For a better option at the 3 o'clock snack hour, opt for a trail mix made of nuts and dried fruit or an apple with nut butter.
10.Doughnuts:
Baked goods are simple carbohydrates that are rapidly broken down and digested by the body, leading to highs and lows in energy and poor appetite control.
10.Frozen packaged meals:
Unfortunately, these meals are usually lacking in nutrients and fiber to fill you up, and some may even have questionable ingredients.
Look for healthier options made with whole grains, a hefty source of lean protein and light on the additives.
11.Diet soda:
It's tempting to grab a carbonated beverage to quench your thirst and appetite but even though it's calorie-free, diet soda may do the opposite when it comes to managing cravings and weight. Some argue that diet soda with its artificial sweeteners may actually increase your desire and tolerance for sweets, which could alter your body's ability to manage hunger and sugar cravings
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