You just enjoyed a delicious dinner and feel fully satisfied. No way you could bring yourself to have even just one other bite. Thirty minutes later: You are on the hunt for food! You are rushing to your fridge, checking out the kitchen cabinets for something to calm that forceful feeling that you just cannot get out of your head you are having a craving attack.
How is it possible you suddenly feel hungry again even though it’s been half an hour since your last meal? The carbohydrates from our food enter our blood stream as simple sugar molecules. Our blood sugar rises, and our body responds with a supply of insulin. This results in a drop of our blood sugar. If the drop is low enough our brain thinks we are starving, and so we are experiencing a craving for more food.
A sudden drop in our blood sugar can be avoided if we consume our meals with fiber and protein, and keep our portions of grains small (1/4 of our plate). This slows down the absorption of sugars into the blood stream.
Always add plenty of veggies (1/2 of your plate) and protein (1/4 of your plate) to your meals. Choose whole grain products (brown rice, whole-grain pasta, whole-wheat bread, etc.) and avoid sugary drinks. Eat small frequent meals and snacks throughout the day (every 3-5 hours) to avoid a drop in your blood sugar. Choose healthy snacks, and don’t forget to treat yourself with a piece of chocolate or cookie now and then!
For more information contact Richland County Extension at (406)433-1206.
Ideas for healthy snacks:
A handful of nuts: Walnuts, almonds, cashews, you choose.
A homemade milkshake: blend a glass of milk with your favorite fresh/frozen fruits.
Yoghurt parfait: Layer yoghurt with fruits and sprinkle with granola.
Veggie snack: Dip your favorite vegetables in a yoghurt-based dressing or hummus.
Salad: Add a few pieces of meat from yesterday’s dinner for a quick protein-rich salad.
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