If you’re hungry, you should be able to eat food and your hunger will subside. However, it’s not always quite that simple. Certain foods—even "healthy" ones—can affect your hormones in a way that encourages increased hunger—not something most of us desire. What foods make you hungrier? Generally, starches and sweets are the culprits. They cause blood sugar spikes and drops that tell the body it needs more sugar to fuel itself. However, eating these foods tactically can reduce their resulting spike and prevent excess eating. The following 6 foods should be consumed in the presence of other balancing foods.
White rice is a simple starch that’s broken down rapidly in the body, leading to a surge of energy followed by a blood sugar crash and, inevitably, hunger.
1. Dried fruit
Fruit is fantastic for you, but eating dried fruit on its own can skyrocket blood sugar levels and lead to a sugar drop, which will cause you to become hungry soon after your snack. Instead, try snacking on a bit of dried fruit with a little bit of fat or protein to slow the absorption of the sugar; dried apricots or currants with a handful of nuts or a high-protein yogurt or even a small piece of jerky. Be especially careful with consuming dried fruit, as its candy-like sweetness makes it easy to overindulge. In general, berries are relatively lower on the glycemic index, so dried berries (as long as there is no sugar added) are a good, high fiber, dried fruit choice as they’ll offer the most sustained form of energy.
If you start your morning with a hearty bowl of granola or whole grain cereal, you may find yourself growing ravenously hungry again within an hour or two. The body is most primed to run on fat and protein in the morning, so overwhelming it with carbohydrates (especially sweetened granola) can throw off your hunger hormones and insulin levels for the rest of the day. If you love granola, try one that is high in nuts and coconut, low in sugar and eat a small quantity of it with some greek yogurt. This will provide the smoothest insulin spike.
3. Juice (even green ones)
Fresh juices can be an excellent supplement to the diet. However, if you’re constantly relying on juice to get you through the day, you may be spiking your insulin levels and increasing your hunger hormones. By nature, juices have no fiber, which means you absorb their nutrients immediately. The problem is, when we throw a lot of sweet fruits in there (because, let’s face it, kale and celery don’t make for the tastiest juice), we are filling our bodies with unfettered sugars that also get absorbed quickly. Filling a green juice with apples, oranges and whatever other sweet fruits to make it more palatable destroys some of the benefits of drinking juice. If you make your own juice at home, fill it with lots of green and add flavors like lemon, ginger and carrot for subtle sweetness that won’t spike sugar levels and lead to hunger.
4. White rice
White rice is a simple starch that’s broken down rapidly in the body, leading to a surge of energy followed by a blood sugar crash and, inevitably, hunger. While it may be easy to avoid white rice in daily life, sushi can present a tantalizing issue. If you love sushi, make sure you balance out the simple carbohydrates with a good portion of protein (perhaps a starter of miso soup?) and healthy fats (like a salmon avocado roll—yum!). If you make sushi at home, use black or brown rice in lieu of white for less of a starchy insulin spike.
Sure, they have no fat, but that’s not necessarily a good thing. Snacking on pretzels throughout the day provides little nutritional value while doing little to satisfy your hunger. If you’re craving pretzels, it’s probably more of an emotional craving for crunch than an actual hunger craving. If you must have pretzels, eat them with a protein-dense dip, like one made from greek yogurt.
This shouldn’t surprise anyone. Alcohol is notorious for increasing hunger. When alcohol is processed in the body, it acts as a sugar and floods the body with insulin. Plus, alcohol reduces your inhibitions and encourages you to nibble and overeat. To avoid completely overwhelming your body with sugar and throwing your hormones out of whack, drink in moderation and never drink on an empty stomach. Ideally, consume a meal of protein and greens before drinking rather than a carb-heavy meal, which will only contribute to blood sugar spikes.
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Typhoon Molave is expected to make landfall in Vietnam on Wednesday with 90 mph winds and heavy rainfall that could lead to flooding and landslides, according to the U.S. Embassy and U.S. Consulate in Ho Chi Minh City. To prepare for the powerful storm that already tore through the Philippines, Vietnam is making plans to evacuate nearly 1.3 million people along the central coast, as Reuters reported.
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A stretch of coastline in the Philippine capital, Manila has received backlash from environmentalists. The heavily polluted Manila Bay area, which had been slated for cleanup, has become the site of a controversial 500-meter (1,600-foot) stretch of white sand beach.
Sand Makeup Crucial for Ecosystems<p>While UNEP/GRID-Geneva generally supports finding <a href="https://www.dw.com/en/not-enough-sand-for-construction-industry-despite-abundance/a-49342942" target="_blank" rel="noopener noreferrer">alternative sources of sand</a> so as not to disrupt ecosystems in rivers and oceans when extracting them, Vander Velpen stressed it was vital to use sand which closely matches the makeup of the native sand to protect beach fauna.</p><p>"If you change the core characteristics of the native sand, the original sand, you need to do an environmental impact assessment (EIA) to find out how it's going to impact the ecosystem and nearby ecosystems," he told DW.</p><p>But according to Torres, such an assessment was not done in Manila.</p>
Beautification Stunt Instead of Proper Cleanup?<p>Manila Bay's waters are heavily polluted by oil and trash from nearby residential areas and ports. A huge "No swimming" sign warns visitors to stay away from the ocean.</p><p>Philippines' <a href="https://denr.gov.ph/index.php/priority-programs/manila-bay-clean-up/25-priority-programs/1825-frequently-ask-questions-faqs-on-the-dolomite-and-the-beach-nourishment-project" target="_blank">Department of Environment and Natural Resources (DENR)</a> has denied dolomite sand poses any risk to human health and the ecosystem.</p><p>However, scientists of the University of the Philippines have come forward disputing the DENR's claims. A <a href="https://biology.science.upd.edu.ph/index.php/ib-statement-regarding-dolomite-in-manila-bay/" target="_blank" rel="noopener noreferrer">statement by the Institute of Biology</a> said that using crushed dolomite did not address any of the rehabilitation phases and instead was "even more detrimental to the existing biodiversity as well as the communities in the area," pointing to the case of water birds. "The dumping of dolomite in Manila Bay has effectively covered part of the intertidal area used by the birds thereby reducing their habitat."</p><p>At peak migration season, Manila Bay is home to 90 aquatic bird species, including species of international conservation concern that are facing a very high extinction risk in the wild. </p><p>Authorities should focus on protecting and conserving biodiversity, the Institute of Biology added. "Rehabilitating mangroves is an example of a nature-based solution that is cheaper and more cost-effective than the dolomite dumping project," the scientists said.</p><p>Moreover, <a href="http://www.msi.upd.edu.ph/" target="_blank" rel="noopener noreferrer">the Marine Science Institute</a> has warned that prolonged inhalation of finer dust particles of dolomite could "cause chronic health effects," leading to discomfort in the chest, shortness of breath and coughing.</p><p>They also warned dolomite sand grains would erode during storms and be carried out to sea, essentially being washed away.</p>
Rehabilitation vs. Reclamation<p>Environmentalists say covering up the beach doesn't address the real issues of the bay. Torres and others believe the best way to clean up Manila Bay is not to add anything, but rather remove trash and pollution.</p><p>"There have been studies saying much of the waste comes from already collected waste — so these are open dump sites along the coast that get washed up because of the rain," Torres said.</p><p>She criticized the authorities for continuing to push reclamation projects she says are at odds with each other. These projects will affect large areas of mangrove forests, she said, and experts warn that this, in turn, exacerbates coastal erosion.</p><p>"If you've removed the areas that helped trap the sand, like mangrove forests, then the likelihood increases that you will have to nourish a beach. Same as building right up to the waterfront," said Vander Velpen of UNEP/GRID-Geneva.</p>
Plenty of Sand in the Sea?<p>The question of Manila's contentious white beach echoes larger questions about sand mining worldwide. <a href="https://unepgrid.ch/storage/app/media/documents/Sand_and_sustainability_UNEP_2019.pdf" target="_blank">Global sand consumption has tripled</a> over the past two decades, UNEP/GRID-Geneva has found. A huge chunk of it is now taken up by construction.</p><p>"Many operate on the assumption that natural sand is endless in its supply," said Vander Velpen.</p><p>Sand scarcity is a concern shared by Stefan Schimmels of <a href="https://www.fzk.uni-hannover.de/fzk_start.html?&L=1" target="_blank">Forschungszentrum Küste</a> who's done extensive research on shore nourishment to stop coastal erosion. And as climate change and rising sea levels are threatening coasts, demand for sand will grow even more.</p><p>A large study, the <a href="http://www.stencil-project.de/wp-content/uploads/2019/10/STENCIL_SWOT_Analyse_191026.pdf" target="_blank">Strategies and Tools for Environment-Friendly Shore Nourishments as Climate Change Impact Low-Regret Measures (STENCIL project)</a>, focused on the German island of Sylt, a popular vacation spot.</p><p>About 1 million cubic meter of sand per year is used to maintain the coastal area of Sylt, STENCIL project head Schimmels said. That's about 100 million 10-liter buckets of sand.</p><p>When sand was extracted off the coast of Sylt, underwater craters were formed. "You can still detect these craters even decades later," Schimmels told DW.</p><p>"Also when you add a couple of meters sand onto the beach — you essentially bury all things that do creep and fly," he said. "How quickly will they recover?" Schimmels said more research was needed as there was still too little known about long-term effects on the environment. </p>
Criticism Piling Up<p>As for Manila's artificial white sand, it looks like some might have already been blown away by a recent storm. DENR claims it wasn't washed away, but said that grayish sand, stones and other material had simply piled up over the dolomite sand. People in Manila have tweeted photos showing how the storm has ravaged the beach. </p>
<div id="adc0b" class="rm-shortcode" data-rm-shortcode-id="98f9390db6bb81cb421aaf0bb9d9a6fb"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1318816633280851969" data-partner="rebelmouse"><div style="margin:1em 0">Exactly one month after giving excited netizen a glimpse of Manila Bay white sands, look what happened now after ju… https://t.co/X0Z9i0bPB0</div> — M*A*S*H (@M*A*S*H)<a href="https://twitter.com/Magtira_Matibay/statuses/1318816633280851969">1603265362.0</a></blockquote></div><p>Authorities have been called tone-deaf for spending around 389 million pesos ($8 million) on a beach nourishment project in the middle of a raging pandemic.</p><p>An image of cake iced with the words "It really hurts - that's [worth] 389 million pesos?" has since gone viral.</p>
<div class="rm-shortcode" data-rm-shortcode-id="4387aad52ea316e4db7330052318ca2f"><div class="fb-post" data-href="https://www.facebook.com/theweekendpatisserie/posts/144564207350008"></div></div><p>"It's just a waste of precious resources," Torres said. </p><p>The environmental activist now also worries that she might be labeled a terrorist for speaking out under the <a href="https://www.dw.com/en/philippine-anti-terrorism-law-triggers-fear-of-massive-rights-abuses/a-53732140" target="_blank" rel="noopener noreferrer">Philippines' controversial new anti-terrorism law</a>. She says she could be arrested for inciting fear when talking about environmental dangers.</p>
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