How to Read a Food Label: It Tells You if Your Food or Drink Produces Hunger or Fullness
Dr. Richard Lipman M.D.
Board Certified Internal Medicine/Endocrinology
In addition to important contents of foods, reading a food label tells you if the food will make you hungry and turn to fat or produce fullness for several hours. Its all about looking at the carbs/sugar and protein. Foods with sugar > 10g per portion cause hunger, while those with protein > 10g produce fullness for hours.
Protein is the “stay full” nutrient.
effect the stomach and intestine and why we encourge protein with each meal when taking these medications. Our goal is 80-100 grams of protein per day and avoiding bloating.
Carbohyrates tell you are Hungry!…EAT.
Carbohydrates, especially refined or starchy carbs, often do the opposite. Bread, rice, pasta, cereal, sweets, juice, chips, crackers, and potatoes can digest quickly, raise blood sugar, and then leave you hungry again a few hours later. This is why a bowl of cereal, toast, or a bagel may feel filling at first, but hunger often returns by mid-morning.
Examples of PROTEIN and CARBS:
A breakfast of eggs or Greek yogurt usually keeps hunger controlled longer than a breakfast of toast, cereal, or a bagel.
A lunch with chicken, fish, turkey, tuna, cottage cheese, or lean beef is usually more filling than a lunch centered on rice, pasta, bread, or chips.
The best approach is not “no carbs,” but protein first, carbs smaller. Start each meal with protein, then add vegetables, and keep starches or sweets as the smallest part of the plate.
Learn more secrets about reading a food label in this video:
