Why we get hangry

What causes us to become "hangry"? Hangry is the feeling of being hungry and angry, often occurring when you've gone too long without eating. Hangry may not be an actual word, but the science behind this feeling is real.

"One of the symptoms of low blood sugar is being irritable and having anxiety," says Ellen Poindexter, a diabetes educator at Piedmont Fayette. "There is not enough glucose getting to the brain when your blood sugar is low."  

Your brain on hunger

Everything we eat is broken down into glucose (blood sugar), though some foods are converted more quickly than others. The brain relies heavily on glucose, so low levels can quickly affect how it functions. When you have low glucose:

• Brain function may decrease.
• Your concentration and patience can decline.
• The brain sends signals to organs to release hormones, including adrenaline, which triggers our "fight or flight" response. This makes you more likely to feel grumpy or aggressive.

What to eat when you're hangry

When hunger strikes, do you reach for a candy bar or carrot sticks? The body craves salt and sugar because it's looking for a quick fix to increase its energy. Be warned: that candy bar could send you into a sugar crash before rush hour.

"Sometimes we can be so hungry, we reach for carbohydrates only," Poindexter says. "The best thing to do to prevent symptoms of low blood sugar is eat a balance of carbohydrates, protein and fat. That way your meal sticks with you longer."

Common carbohydrate-heavy pick-me-ups include:

• Cookies
• Pastries
• Muffins
• White bread
• Soda
• Crackers made from refined flour

Examples of well-balanced snacks include:

• Hummus and whole wheat crackers
• An apple with peanut butter
• 3 cups of popcorn with a stick of string cheese
• Greek yogurt with fresh berries and sliced almonds

Simple carbohydrates can cause a quick energy boost, a "sugar high," followed by a crash, leaving you hungry sooner. Fiber is key because it slows down the conversion of carbohydrates to glucose.

High fiber foods include:

• Fresh fruits, like apples, berries and oranges
• Vegetables, like artichokes, broccoli, peas, Brussels sprouts, carrots
• Whole grain bread
• Oatmeal
• Popcorn
• Nuts
• Beans

Poindexter recommends having a snack if more than four to five hours pass between meals to help maintain steady blood sugar levels. Click here for additional healthy snack ideas.

Sometimes hunger is unavoidable, but keeping a healthy snack on hand can help stabilize blood sugar and support a better mood.

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