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12 Foods That Leave You Hungry
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Croissants
Flaky, buttery, and
perfect with your morning latte. But they score really low on the satiety
index, a measure of how well a food satisfies your hunger. There’s not much in
them that’s good for you, and they’re loaded with fat and white flour. That
gives you more calories without leaving you satisfied. If you want a breakfast
that will last you to lunch, a poached egg on whole-grain toast should do the
trick.
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Low-Fat Yogurt
The more you chew a
food, the more it satisfies. By that measure, yogurt doesn’t rate well. And the
low-fat version often has sweeteners that can spike your blood sugar without
the dairy fat that can help you feel full. Try plain, full-fat yogurt with
granola, fresh berries, and nuts instead: More fiber, more chewing, and more
satisfaction.
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Muffins
Ever wonder about the
difference between having a muffin or a piece of cake for breakfast? In terms
of nutrition, there isn’t much. They’re both full of refined white flour,
sugar, and fat -- a perfect way to pack in the calories without satisfying your
hunger. Calling it a muffin doesn’t make it a better morning choice.
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White Rice
It can spike -- and then
crash -- your blood sugar, which makes you hungry again. Choose basmati rice or
brown rice instead. They aren't as likely to cause that roller coaster
reaction. And don’t overcook it.
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Egg Whites
If you leave out the
orange-yellow goodness in the middle of the egg to lose calories, it won’t
leave you feeling satisfied. That’s because the yolk is nature’s “complete
protein” thanks to amino acids, which your body uses to build cells. And recent
research shows that the amount of saturated fat and cholesterol in a whole egg
isn’t likely to be bad for you.
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Cereals With Artificial Sweeteners
They lurk in some
cereals -- especially the ones labeled “reduced sugar.” Artificially sweetened
foods can affect your blood sugar and actually make you hungrier. This may be
because when you get the sweet taste without the calories, your body is still
looking for those calories.
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Fruit Juice
It doesn’t have any of
the fiber of the fruit it came from, which is a big reason apples and grapes
make you feel full and slow the flow of sugar into your bloodstream. Without
fiber, your blood sugar can quickly spike and then crash, and make you hungry.
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White Bread
It doesn’t have the
fiber or nutrients of whole grains that can make you feel full. There’s an easy
solution here: Eat whole-grain bread instead. You have a lot of kinds to choose
from -- whole wheat, pumpernickel, rye, and even multi-grain. Try a few, and
see what works for you.
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French Fries
It’s a shame really:
Bake or boil your potatoes and they’ll satisfy your hunger better than most
foods on the planet. But fry them up in oil and cover them in salt, and they
lose most of their power. And they typically have more fat and salt than plain
potatoes, too.
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Alcohol
You have a couple of
drinks with friends at the local watering hole, and suddenly it doesn’t seem
important to stick to your dinner plan of steamed fish and broccoli. Bring on
the burger with extra cheese -- and don’t forget the fries. It’s not just you:
Studies show that when you drink alcohol, you’re likely to eat more
calories.
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Doughnut
It’s a sugar bomb that
piles on the calories without any nutrition. The white flour breaks down
quickly into sugar, and the glaze adds more to spike and crash your blood
sugar. Combine that with almost zero nutritional value, and you’ll be hungry
again in no time.
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Soda
The research is clear:
People who drink soda get more calories in a day. Scientists think this may be
because it makes you hungry or keeps you from feeling full in some way. Another
theory is that the sugar in soda makes your sweet tooth even sweeter.
This tool does not provide medical advice.
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