The Richmond Register

Lifestyles & Community

July 19, 2013

Here’s how to reduce food cravings

RICHMOND — The best way to control your appetite and get rid of food cravings is to stay clear of refined, high glycemic index carbohydrates.

This category of carbs has been shown to trigger excessive hunger and actually activate regions of the brain responsible for food cravings.

In a recent study, 12 overweight males were fed one of two test meals (milkshakes). The milkshakes were identical in taste, sweetness and calories but differed in glycemic index. One milkshake contained a high glycemic carbohydrate mix (rapidly digested), while the other contained a low glycemic index mix (slowly digested).

Once the subjects had consumed the test meal, their blood glucose and hunger levels were monitored and MRI scanning was used to examine their brain activity.

The subjects who had consumed high glycemic index meal experienced a surge in their blood glucose levels soon after feeding, followed by a steep crash some three to four hours later. They also reported being very hungry after the drop in blood glucose. Moreover, their MRI scans showed intense activation in the regions of the brain responsible for cravings and addictive behavior.

Appetite control is essential for successful weight control. And to do that, you must avoid high glycemic carbs. They are easy to distinguish because they are white – white flour products, white potatoes, white rice and sugar. Collectively, they are known as the great white hazards. Replace them with 100-percent whole grains and beans.

You should also limit foods that are especially high in fat, sugar or both (donuts, ice cream, cheesecake, cakes, pastries, cookies, and other sweets, potato chips, cheeseburgers, French fries, and other fast food.

Some studies have found that these foods are ultra-addicting, literally rewiring our brains in such a way that we not only crave them, but can’t stop eating them once we start. Scientists have dubbed this syndrome “conditioned hypereating.”

Replace sugary foods with fruits and non-starchy vegetables that provide plenty of water and fiber, yet are low in calories. Their bulk aids in weight control by filling you up.

Don’t forget about liquid calories too. Research suggests that these culprits may be the most fattening of all calories. They often contain both glucose and fructose, which increases hunger and slows metabolism. Drink water or diet drinks instead.

Finally, get enough sleep and don’t skip breakfast. Both are important for the waistline.

 

1
Text Only
Lifestyles & Community
  • 8-2 Quilt Extravaganza 1.jpg Quilting stitches history, friendships together

    Within the first two hours of the 10th annual Quilt Extravaganza at Berea Community School, more than 200 people had already signed the guestbook.

    Colorful displays of quilt collections lined the school’s gymnasium.

    August 1, 2014 6 Photos

  • Bee on the lookout as beekeepers convene

    Summer vacation season is in full swing, and I had the pleasure of spending the last week and a half filling in at the Farm Store while the store manager, Bethany Pratt, got a welcome respite soaking up the beauty of Ireland.

    July 30, 2014

  • Amanda-Sears-c.jpg Cicada-killer wasps are here

    The extension office has received numerous phone calls over the past couple of weeks about large wasps hovering in yards all over the county.
    This insect is called the cicada killer, and despite its aggressive name, it is not something to be scared of.

    July 29, 2014 1 Photo

  • Brandon-Sears-c.jpg Converting from year-round calving to a controlled breeding season

    Maintaining a controlled breeding and calving season can be one of the most important management tools for cow-calf producers.
    Uniform, heavier and more valuable calves are key reasons to keep the breeding season short.

    July 29, 2014 1 Photo

  • 7-29 Nostalgia-Glenmore.jpg Paper boys learned life, business lessons

    I often flash back to the days from the mid to late 1930s when I was a paper boy.
    There were 10 or 12 of us who rolled out of bed at 5 a.m. every day, jumped on our bicycles and headed downtown to the Glyndon Hotel and picked up our papers for delivery.

    July 28, 2014 1 Photo

  • Dick-Ham.jpg Here’s why teachers aren’t paid enough

    The following were included in last year’s exams and were answered by 16-year-old high school students. The answers are genuine, and we must remember that these youngsters will grow up to vote, marry and become parents. It’s a scary thought.

    July 28, 2014 1 Photo

  • 7-24 4-H Entries 1.jpg 4-H exhibits are family affair for the Houstons

    Five children from the same family were the first to bring their 4-H exhibits Wednesday to the Madison County Fairgrounds.

    July 24, 2014 5 Photos

  • 7-22 Band Camp 1.jpg Band students ‛take over’ MCHS campus

    The Madison Central High School campus has been “taken over” for two weeks by 170 students attending band camp.

    July 21, 2014 6 Photos

  • Dr-Jack-Rutherford.jpg Warning labels needed on energy drinks

    The popularity of energy drinks has soared since they entered the marketplace, but at least one consumer group wants the FDA to order warnings on product labels.

    July 18, 2014 1 Photo

  • Donna-Moberly.jpg Full Gospel ‛Back to School Bash’ is Aug. 2

    Hello everyone.
    I guess everyone is asking, “How much rain did we get?”

    July 17, 2014 1 Photo