Nutriciologist names the most “insidious” foods that make you overeat

founder of the International Institute of Integrative Nutritionology

Some foods provoke a feeling of hunger immediately after eating them. They are in almost every refrigerator. Prepared a few rules to avoid overeating and get maximum benefit.

Products that increase the feeling of hunger can not be categorized as harmful. They do not give a feeling of satiety, but can be very useful.

The main “provocateurs” include five categories of products.

Spices and sauces

Aromatic spices, pepper, mustard, horseradish, dill, basil and common salt – these spices and seasonings are useful for digestion and normalize appetite, or rather, increase it.

The use of spices awakens the feeling of hunger, ignites the fire of digestion, forcing us to eat an extra piece of fried meat. In order not to overeat, you need to keep in moderation when adding spices to dishes.

Try to use only natural spices and reduce the use of artificial additives and flavor enhancers as much as possible.

The food additive monosodium glutamate can increase appetite by 40% – no wonder you want to eat even more after a sausage dinner.

Mayonnaise, ketchup and other ready-made sauces (including soy sauce) increase appetite because they are high in salt, sugar and preservatives.

Salt retains water and provokes thirst, but we often perceive the desire to drink as hunger and eat too much. Adding sauces to a cooked dish increases the risk of overeating several times.

Sweets

Sweet pastries, honey, dates, jams, candies and other foods with added sugar awaken the appetite.

Sweets only temporarily satisfy hunger – until blood insulin levels peak. As soon as blood glucose levels drop below normal, you’ll feel very hungry and reach for another dessert.

To avoid the vicious circle of sugary snacks, I recommend replacing bars and cookies with nuts, cheese, whole-grain breads with hummus, sweet and sour fruits with coconut yogurt.

Fruit

Fresh fruits are rich in vitamins, antioxidants and minerals, but you should not eat them instead of your main meal.

Fruits speed up your metabolism and contain many natural sugars that cause blood glucose spikes, which increase hunger.

Apples, tangerines, oranges are considered sour-sweet fruits that irritate the gastric mucosa and increase the production of gastric juice. This provokes an attack of hunger, so after eating these fruits you want to eat twice as much.

To reduce the impact of fruit on the gastrointestinal tract, eat them an hour after the main meal, preferably in combination with protein foods, such as nuts or yogurt.

Dietary foods and sugar substitutes

Skim cottage cheese and yogurt, unsweetened cereals and diet bars do not help to lose weight, but, on the contrary, increase appetite and provoke overeating due to low nutritional value and satiety.

In non-fat products there are no healthy fats, but starch, thickeners and trans fats, which worsen the cardiovascular system and metabolic processes.

Sugar substitutes (xylitol, sorbitol or fructose, which have the same energy value as sugar) are added to diet sweets. Sweeteners are much sweeter than sugar, so they quickly awaken the appetite and provoke overeating.

Sushi and rolls

These dishes do not give fans of Asian cuisine a long feeling of satiety.

First, they contain a lot of fast carbohydrates, because sushi is made of white polished rice. Such a product has no fiber at all, and when it enters the stomach, it turns into glucose.

Secondly, the dish is served with soy sauce, which contains a lot of sugar and salt.

Thus, sushi is a high-carbohydrate dish that dramatically increases blood glucose levels, and the subsequent decrease in insulin levels in the body provokes a strong feeling of hunger.

Ginger, which is served with sushi, also increases appetite. The root of the product ignites the digestive fire and improves blood circulation in the stomach area, accelerating the process of digestion. No wonder that after dining at a sushi bar, you soon feel hungry and want something to eat.