Why You're Still Hungry after Eating Certain Foods

CLEVELAND - Not feeling full even though you just ate?

Cleveland Clinic dietitian Teresa Eury, RD, said it’s a common problem, and it’s often the following foods that don’t fill us up.

“Foods low in protein, high in refined sugars and lacking heart-healthy fats tend to leave us feeling hungry,” Eury said. “Examples would include sugary cereals, donuts, granola bars, white pasta and sweetened smoothies.”

Eury explained that your body quickly digests foods low in protein and high in added sugars or refined carbs – causing your blood sugar to spike. 

This can trigger hormones that make you feel hungry again. 

With this in mind, you want to avoid snacking on things like chips and candy to tide you over until your next meal.

To feel fuller longer, Eury said to focus on fiber, protein and heart-healthy fats.

Meals with these three things take more time to digest, keeping you satisfied for longer. 

“Half of your plate should be filled with non-starchy vegetables for fiber. Then, add a protein and make sure to have a smaller portion of some heart-healthy fat. A good example of this would be a salad with some chicken, a few walnuts and a little bit of starch on the side, like a baked potato or sweet potato,” she said.

Eury added that drinking enough water throughout the day can also help you feel fuller.