Why do you want to eat after breakfast?

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We often hear that breakfast is the most important meal. But sometimes the feeling of satiety leaves us after a couple of hours after a dense and, as it seems to us, healthy breakfast. Let's figure out why this is happening.

A breakfast that is high in sugar or refined carbohydrates (or both) causes a spike in blood glucose. But if it rises quickly, it falls just as quickly. The decrease in sugar level causes the feeling of hunger to return after 2-3 hours.

What better way to have breakfast?

Two elements are necessary to maintain blood sugar levels – fiber and protein. Whole grain products are leaders in terms of fiber content. These include bread made from single-milled flour, or whole grain flour, and various cereals (buckwheat, oat, corn, brown rice).

If you like to treat yourself to toast in the morning, make sure that it is made from whole grain or rye flour: its fiber content is much higher than that of white bread. Eggs, almond or peanut butter are ideal additions. The butter must be natural, without sugar in the composition – otherwise it will lead to spikes in the level of glucose and affect your well-being.

As one of the options for a perfect breakfast: an egg with vegetables

If you prefer granola for breakfast, be sure to read the list of ingredients. It should not contain refined carbohydrates – their presence is often indicated by the words “refined” or “enriched”. Healthy muesli consists of whole grains, fresh fruits and dried fruits, without sweet additives, honey and chocolate.

It is good to start your day with porridge (it was not for nothing that we were told this in childhood). It contains complex carbohydrates that are slowly digested and keep you feeling full for a long time. Add protein to porridge – pumpkin seeds, flax, nuts or unsweetened natural yogurt. Such a breakfast will save you from the desire to snack on cookies or a bar before lunch.

What to do if you feel hungry even after a proper breakfast?

You may experience sudden spikes in blood glucose levels. In this case, you can snack on fruit or a small amount of nuts: they contain a lot of fiber.

When should you have breakfast?

Remember that breakfast is the key to a healthy start to the day. By the time you wake up, 10-11 hours have passed since your last meal, so you should feel hungry. How you feel in the morning directly depends on what you ate for dinner. Foods high in sugar and refined carbohydrates, caffeine and alcohol cause your glucose levels to spike and then drop, which is why you may feel nauseous in the morning. To prevent this from happening, dinner should be balanced and contain complex carbohydrates and protein.

If you cannot force yourself to eat in the morning, replace breakfast with a healthy cocktail, for example, with greens (spinach, arugula, parsley, celery ) or berries. The main advice is to listen to your body, but remember, some of its signals can be misleading. Dehydration is often hidden behind the feeling of hunger – to detect it, just drink a glass of water.