Nutrition experts suggest swapping white rice and noodles for fibre-rich and protein-packed foods like sweet potatoes and oats to stay fuller longer and avoid the quick hunger rebound after meals.
If you feel hungry again soon after a meal, the problem may not be your appetite but the kind of carbohydrates on your plate. Dr Hsieh Yi-ting of Hao Ri Zi Clinic said that refined starches such as white rice and white bread are digested quickly, which can trigger a rapid rise in blood sugar followed by a sharp fall. That pattern can leave people feeling hungry again and reaching for something sweet not long after they have eaten.
The explanation is not only about blood sugar. According to a review on satiety hormones, food intake stimulates signals such as GLP-1 and PYY, which help tell the body that a meal has been consumed. Meals higher in protein and fibre tend to prompt a stronger satiety response than refined carbohydrate-heavy meals. In other words, a plate built around white rice or noodles may leave a person feeling less satisfied than one that includes protein, fibre and healthy fats.
Nutrition experts also point out that foods with a lower glycaemic index, or GI, are digested more slowly and tend to produce a gentler rise in glucose and insulin. Harvard T.H. Chan School of Public Health says simple carbohydrates are broken down quickly, while complex carbohydrates and other slower-digesting starches are less likely to cause the kind of spike-and-crash effect linked to renewed hunger. That is why whole grains, vegetables, legumes and other fibre-rich foods are often recommended over refined starches.
To stay fuller for longer, Hsieh suggested swapping white rice, noodles and similar staples for sweet potatoes, pumpkins, oats or potatoes, or reducing the share of starch on the plate in favour of protein. The basic aim is to slow digestion, steady blood sugar and make the meal more filling. For people who find themselves hungry soon after eating, the fix may be less about eating more and more about eating differently.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
