6 WAYS TO TAME YOUR HUNGER 1

AIM TO EAT MOST OF YOUR CALORIES EARLY

If you’re a big dipper, eating most of your calories in the morning rather than the evening may help you gain better control over your hunger. Scientists at The University of Alabama in the US, who had study participants eat from 8am to 2pm, reported that it decreased their daily swings in hunger and curbed their appetite in the evening – a time when many of us tend to overeat.

‘As a general rule, it’s better to consume carbohydrates in the early part of the day rather than in the afternoon or evening,’ explains Dr Berry. ‘Our research showed that carbohydrates in the morning causes a smaller blood sugar spike (which is likely to lead to a smaller dip), than having the same amount later in the day.’ This is more pronounced in those under 60 years of age, but makes little difference to the over-60s, who have broadly similar blood glucose responses in the morning and afternoon.

2 CHOOSE WHOLEFOODS OVER HIGHLY PROCESSED

Cutting refined carbs is the single best way to avoid blood sugar dips. Foods such as white bread, breakfast cereals and biscuits cause a rapid release of sugar in the bloodstream. ‘Wholefoods, including fresh and frozen fruit, veg, nuts and oats contain carbohydrates within the natural food matrix [complex structures in food built from water, fibre and other nutrients] and are also high in fibre, which slows the rate of absorption and prevents blood sugar dips later,’ says Dr Berry. ‘For example, if you eat whole oats rather than instant, you’ll get a better blood sugar response.’ Don’t be afraid of high fat foods such as nuts; researchers found that much of the fat in nuts is locked in the food matrix.

3 GET ENOUGH SLEEP

‘How much sleep you get and when affects your blood sugar responses,’ says Dr Berry. ‘If you are sleep deprived, you are more likely to have blood sugar spikes and bigger dips in blood sugar after eating. Our research shows that when people increase their sleep, they automatically eat fewer sugary foods and refined carbs.’

Just a few nights of sleep deprivation can upset your hunger cues, making you more likely to overeat. In one study, people reported feeling less satisfied after a meal when they slept less than five hours a night for four consecutive nights.

4 EAT CARBS WITH HEALTHY FATS OR PROTEIN

There’s no need to cut all carbs, though. Oats, bread and pasta provide other valuable nutrients, so combine them with protein, such as fish and dairy, or unsaturated fats, such as avocado or nuts. Doing this produces a lower blood sugar response than eating carbs alone. That’s because protein and fat slow the rate at which carbohydrate is digested and converted into blood sugar. For example, avocado or eggs on toast would be a better breakfast option than toast with jam to help keep you feeling satisfied for longer.

5 INCLUDE MORE BEANS, BERRIES AND NUTS

Plant foods – fruits, vegetables, beans, lentils, whole grains, nuts and seeds – are rich in fibre and biologically active molecules called polyphenols, which feed our gut bacteria (microbiota). A healthy microbiota is a diverse one that is associated with a lower overall risk of disease. ‘Our research has shown that the composition of our gut microbiota is closely associated with our blood sugar response,’ explains Dr Berry. ‘If you can improve your gut microbiota through changing your diet, then you may improve your glycaemic response.’ The best way to do this is by eating as many varieties of plant-based foods as possible. The more diverse plant foods you feed your gut bacteria, the more diverse they become and better able to balance your blood sugar and prevent big blood sugar dips. Incorporate polyphenol-rich berries, nuts and seeds to help ‘good’ bacteria thrive.

6 GO FOR A WALK BEFORE OR AFTER A MEAL

‘Our study also showed that if you exercise immediately before or after a carbohydrate-rich meal, you will reduce the blood sugar rise and make a big dip less likely,’ says Dr Berry. Researchers in New Zealand found that post-meal blood sugar levels dropped 12% on average when people walked for 10 minutes after three daily meals compared with walking for 30 minutes at any time of day. The biggest improvement was seen after an evening meal when the most carbohydrate was consumed. Another study, at the University of Bath, found that people who exercised before breakfast three times a week were better able to control their blood sugar than those who exercised after breakfast.