“You’re Not You When You’re Hungry.”

The popular Snickers slogan sounds humorous but there is scientific truth about the relationship between hunger and irritable or impatient mood.

To understand what being hangry means, people should know that hunger does not always mean that the stomach feels empty. It is the process in which changes take place in blood sugar, hormonal levels, and reaction of the brain when it comes to reduced energy levels. As the brain needs plenty of blood sugar or blood glucose, its small fluctuations have a direct impact on its functioning. According to the Harvard T.H. Chan School of Public Health, blood sugar affects both the hunger levels and consumption of food. This blog explores reasons why people become hangry, how stress disguises as hunger, and methods to prevent negative mood swings.

What Does It Mean to Be Hangry?

Many of us can relate to our experience when we get angry or irritated when we have not eaten for some time. Even though the condition of being hangry is not recognized medically, there is scientific evidence proving that unstable or low blood sugar levels impact your mood and the way your brain works.

Once your blood glucose levels become low because you have not eaten in a few hours, it triggers certain hormonal reactions in your body which attempt to bring you back to normal. Hormones such as cortisol and adrenaline play an important role in terms of keeping you alive, however, they are the reason for you feeling more anxious, impatient, and irritated.

Meanwhile, at the moment when you are hungry, your brain starts focusing on getting food. According to CrossFit Health on the relationship between appetite and behavior, the studies suggest that hunger can impair attention and make it harder to control emotions, especially if the levels of cortisol are already elevated.

That is why even minor problems might seem huge when you are hungry.

Hunger or Stress?

Cravings do not necessarily mean that your body needs food. In many cases, cravings that you may have stem from something completely different from actual hunger, such as emotional eating.

Physical hunger starts gradually. You may notice a growling stomach, lack of energy, and find yourself unable to focus properly. Emotional hunger happens suddenly and always goes along with cravings for particular foods such as crisps, sweets, and chocolate.

Stress affects the situation a lot. If you get stressed out, your body produces more cortisol, making you want to eat even more and crave for sugary or fatty foods that provide some kind of comfort to your mind but rarely satisfy your hunger.

You may find it useful to ask yourself this question before having something to eat: Do I want food because I am hungry, or do I just want to distract myself from something else?

The Blood Sugar Roller Coaster

One of the biggest reasons people feel hangry is unstable blood sugar.

When you consume carbohydrates, your body breaks them down into glucose in your body. But not all carbohydrates act in the same way on the body.

Fast-digesting foods such as white bread, sweets, soda, cakes, and sweet cereals break down quickly, resulting in a fast increase in blood sugar level and then a quick drop as soon as the insulin transports the glucose to the cells. This sudden drop is often the moment when people start to feel fatigue, irritability, and hunger again despite eating something a while ago.

This process is sometimes referred to as the blood sugar roller coaster, as it causes a constant snacking cycle during the day.

Unlike fast-digesting foods, slow-digesting foods release energy at a steadier rate, which ensures a more stable mood and hunger level. These slow-digesting foods include animal and plant-based proteins, beans, whole grains, fruits, and vegetables.

Why Protein and Fiber Matter

Have you ever eaten a doughnut for breakfast before feeling hungry after an hour? Compare that with eggs served on whole-grain toast. There is no coincidence with regards to the differences in terms of satiety levels.

Protein increases satiety levels and slows digestion, while at the same time ensuring that your blood sugar levels remain constant. Similarly, fiber slows down digestion and prevents drastic spikes in blood glucose.

Both fiber and protein work together to ensure that energy levels are constant, hence lowering sudden cravings and mood swings.

Some easy examples include:

Plain Greek yogurt with berries: The yogurt contains higher amounts of protein, while berries add fiber and natural sugar, thereby forming a good combination to ensure satiety and constant blood sugar.

Apple slices with peanut butter: The apples contain natural sugars and fiber, while  peanut butter adds protein and healthy fat to form a satisfying snack that ensures energy remains stable.

Oatmeal topped with nuts: Oats are high sources of fiber from whole grains, and nuts add proteins and healthy fats.

Whole-grain toast with eggs: Complex carbohydrates and fiber are derived from whole-grain bread, while eggs supply high-quality proteins.

Sometimes It Is Not About Food

Feeling hungry is not necessarily a sign that your body needs more food.

Dehydration is another factor that is often overlooked. Mild dehydration can make you experience hunger sensations, which can be prevented by regular water consumption.

The quality of sleep is another important factor in regulating your feeling of hunger. Lack of sleep leads to increased levels of ghrelin, a hormone that makes you feel hungry, and decreased levels of leptin, the hormone responsible for satiety.

The quality of your meals also plays a big part. Diets low on proteins and fiber, and diets rich in highly processed foods make you experience increased hunger feelings.

There are some other factors such as stress or physical activity that can cause you to experience hunger signals even if you have consumed enough food.

Tips to Avoid Being Hangry

The great thing about avoiding hangry moods is that it does not mean you have to follow a special diet or difficult regimen.

It is the small habits that make all the difference:

• Consume meals containing protein, fiber, fats, and complex carbohydrates
• Don’t skip meals or become overly hungry 
• Consume water regularly during the day
• Have healthy snacks on hand for busy days
• Avoid eating overly processed sugar-filled snacks as much as possible
  
  

Final Thoughts

Being hangry is more than just an excuse for having a bad attitude. This condition reflects the interdependence between brain function, hormones, and proper nutrition. Your diet, frequency of eating, amount of rest, and level of stress will have a direct impact on your hunger experience.

Next time you feel unusually unfocused, consider asking yourself this question: When did I last really eat something?

It may turn out that the easiest way is not to grab a cup of coffee or have a fast snack. It is to have a full meal.