It’s a beautiful Saturday afternoon, and it’s shaping up to be a #flawless day. You went for a run with your best girls in the morning, luxuriated in a long post-sweat shower, and then hopped back into bed for some snuggle-and-then-some with your S.O.
But then it happens: Suddenly you’re snapping at every little thing, and no, you don’t want to go for a hike, or a stroll, or to see a movie, or back to bed, or to meet your friends for a game of Frisbee in the park. Just as you’re about to completely lose it, you realize what's wrong: You're hungry.
Why we get hangry
Ah, hanger. That scary feeling that creeps up as a result of being past the point of rational hunger and turns us all into the scariest versions of ourselves. “Timing is everything when it comes to your food,” says Lauren Slayton, R.D., founder of Foodtrainers in New York City. “Hanger means you likely waited too long after a meal, snack, workout, or wakeup for your next feeding.”
Hanger isn’t just in your head—it’s a physiological and emotional response to hunger. “The feeling stems from a drop in blood glucose, which typically occurs when we go too long without eating or consume too many simple carbohydrates at one time,” says Kelly Hogan, R.D., clinical nutrition coordinator at the Dubin Breast Center at Mount Sinai Hospital. Our brains depend on glucose in order to function properly, and when our blood sugar levels are low, cognitive function can be impacted, making it harder to think clearly, she says. "Then, the body tries to raise its own blood sugar levels, including the release of stress hormones cortisol and adrenaline—both of which are linked to aggression, and may cause us to react more quickly in a less than desirable way.”
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What to know the next time hanger hits
When you realize you need to eat ASAP, it can be tempting to reach for the closest, well, whatever you can find, be it three-day-old macaroni salad (no!) or a superfood-packed smoothie (yes!). But what you choose to consume matters. “Ideally you want something that’s going to sustain hunger and prevent the blood sugar from spiking too quickly,” says Hogan. So resist the urge to chow down on chips, candy, or other available-from-a-vending-machine snacks. “These typically consist of refined carbohydrates or lots of added sugars, which can momentarily cure the hangry-ness with a blood sugar spike, but will then result in a big drop in blood sugar, leaving you feeling lethargic and, eventually, hangry once again.” The ideal cure for the hangries will contain a mix of fiber, protein, and/or healthy fats. “Try to opt for something with at least two of these nutrients to help slow down digestion, prevent big blood sugar spikes, and sustain hunger longer by maintaining steady blood sugar levels.”
How to avoid the hanger pains
The best way to deal with hanger is, of course, to prevent it from happening in the first place. “Do your best to plan your meals and snacks and make sure you always have something on hand if hunger should strike,” says Dana Pitman, R.D., C.D.N., at the Hospital for Special Surgery in New York City. “When we’re starving, we crave those simple carbs that will boost the blood glucose really fast—think chocolate, bagels, pizza, or chips. And while those foods will work at first, you’ll unfortunately come crashing down almost as fast as the vicious cycle began.” Instead, opt for a nutrient-dense meal or snack to help curb hunger and keep you feeling satisfied longer, she says.
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Here’s what to reach for the next time you’re feeling hangry like a wolf:
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1. A slice of sprouted-grain toast with one-quarter of a sliced or mashed avocado
“The bread is a source of filling fiber, and the avocado is an excellent source of healthy fats and fiber,” says Hogan. “That combination means hunger levels will be sustained for a longer time period. Plus, avocados contain monounsaturated fats, which not only help keep us satisfied after meals, but are also good for heart health.”
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2. Half a cup of low-fat cottage cheese and one medium chopped apple
“Cottage cheese is a winner in the protein department,” says Pitman. “Add in an apple and you’ve got fiber, protein, and fat in perfect proportions.”
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3. One string cheese and a cup of grapes
“String cheese makes for an excellent and portable snack, and packs an impressive eight grams of protein per serving,” says Hogan. “Combine it with grapes, which contain fiber and some natural sugars, to help sustain hunger levels and normalize blood sugar. Grapes are a good source of antioxidants, including resveratrol (in red grapes), which has been shown to be cardio-protective.”
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4. Your favorite vegetables
“Vegetables can be the ultimate hanger avoidance weapon,” says Pitman. “The water and fiber content fill you up quickly and take a while to digest, so you’ll feel full for quite a while. Keep your favorite sliced veggies on hand with an individual serving container of hummus, guacamole, salsa, or my personal favorite, tzatziki.”
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5. Two tablespoons of hummus and a cup of baby carrots
“Carrots are a starchier vegetable, which can raise blood sugar levels a bit more quickly,” says Hogan. “By combining them with hummus, which is a nice source of healthy fats, fiber, and protein, we can slow digestion a bit and stabilize blood sugar levels for a longer time period.”
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6. Nuts
“Nuts are nutrient powerhouses,” says Pitman. “They provide protein, fiber, fat, and some serious antioxidants to boot.”
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7. A container of plain low-fat Greek yogurt with one-quarter cup blueberries
“Greek yogurt is a fantastic source of protein—typically around 15 grams per container—and the thick, creamy properties of the yogurt are super satiating,” says Hogan. “The blueberries add fiber and are packed with antioxidants. Just be sure to choose a plain, unflavored yogurt, since the flavored varieties often contain more than 20 grams of added sugars.”
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8. Edamame
“This is another protein-packed winner,” says Pitman. “You can find edamame in the freezer section of almost any market these days, and usually they come in handy, single-serving, microwavable bags. It doesn’t get much easier than that, and ½ cup of steamed edamame clocks in at 100 calories.”
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9. One packet of plain instant oatmeal with one tablespoon of nut butter
“Oatmeal is a great source of a special type of fiber called beta glucans, which may not only lower cholesterol levels, but can also keep blood sugar levels from rising too quickly,” says Hogan. “The nut butter has healthy fats and protein, which can sustain hunger until your next meal. Bonus: You can keep these packets at your desk at work with a jar of nut butter, so you can whip this snack up in no time to prevent a regrettable vending machine trip.”
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10. Popcorn
“Popcorn is a complex carbohydrate and a great fiber-rich snack,” says Pitman. “You can pop your own, but if you don’t have time, grab an individual ready-to-eat bag from SkinnyPop or BoomChickaPop. I love these brands because the ingredients are few and [they're] 100 percent real food.”
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11. Half a turkey or tuna sandwich on whole-wheat bread with leafy greens and tomato
“Turkey and tuna are great sources of protein,” says Hogan. “With the fiber from the bread and the added veggies, you’ve got yourself a quick and filling option.”
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12. Jerky
“Jerky is all the rage, and it’s packed with protein,” says Pitman. “There are loads of options out there, and it’s easier than ever to find low-sodium, preservative-free varieties. Three ounces provides more than 20 grams of protein.”
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13. A hard-boiled egg mashed on top of a whole-wheat English muffin and a tablespoon of salsa
“Eggs are a fantastic source of protein, an English muffin is rich in fiber, and the salsa is in there for flavor,” says Hogan. “Eating the egg yolk and not just the whites makes the snack more filling because of the fat and gives the body a ton of great vitamins and minerals we miss out on by chucking the yolk.”
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14. Soup
“Keep broth-based soups like minestrone, 10-vegetable, or blended roasted vegetable soups on hand at all times,” says Pitman. “It’s a no-brainer to pack in more vegetables with not a lot of calories to help you get from one meal to the next. Grab some beans—or any protein of choice—and throw them into the soup to make it a mini meal.”
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15. A bar containing at least three to four grams of both protein and fiber and minimal added sugars
“Bars are one of the easiest items to throw into a handbag—but not all bars are created equal,” says Hogan. “Many are super processed with lots of added sugars, chemicals, or sugar substitutions, which will not quell a hangry beast for long. Keep it simple here: The shorter the list of ingredients, the better. I love Larabars, KIND Bars, and Picky Bars.”
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16. Cocomama Ready to Eat Quinoa Cereal
“No time to prepare hot cereal? [Cocomama Quinoa Cereal] offers a complete protein and has a healthy dose of fat to keep you feeling full for hours,” says Pitman.
