Heard the one about Ozempic? Haven’t we all — if only millions of Americans who could benefit from this and other trendy weight-loss drugs could get them covered through their insurance.
But you don’t have to sign up for the pricey jabs to shed the pounds, some experts say — there’s a way to beat the odds in a food culture that seems rigged against those struggling to control their eating.
In a processed food, treat yo’ self world, nutrition expert Mark Hewett of Gains Nutrition says that there’s an easy way to take back control — and it’s not counting calories, or running your tail off at the gym.
Understanding what drives hunger, according to Hewett, is the key to making better choices. In focusing purely on willpower, people overlook important contributors such as the glycemic index, or GI, of foods.
This number, which you can easily look up for any food your thinking of eating, tells you how it will impact your blood sugar — and how quickly your cravings will return after you eat.
Prioritizing foods with low-GI, Hewett said, could in fact be the quickest and easiest way to naturally learn appetite control.
“Most people focus on calories, but research shows that the way foods impact blood sugar can be just as important in managing hunger,” he said.
“Low-GI foods (with a glycemic index of 55 or less) are digested and absorbed more slowly, leading to gradual blood sugar changes instead of sharp spikes and crashes. This helps regulate appetite, keeping you full longer and reducing cravings naturally.”
Ready to put the science to the test? Here are six low-GI foods to work into your diet — see how they work for you.
Avocados
“With a glycemic index of just 5, avocados digest incredibly slowly, providing steady energy without triggering the blood sugar spikes that often lead to cravings,” Hewett explained.
“Their combination of fiber and healthy fats keeps appetite hormones in check, making them one of the most effective foods for natural appetite control.”
Asparagus
“With a glycemic index of 15, asparagus is an excellent choice for appetite control. Its high fiber content slows digestion while adding volume to meals, helping you feel full without excessive calories. Asparagus also supports gut health, which plays a crucial role in hunger regulation,” Hewett said.
Almonds
“With a glycemic index of 15, almonds offer a powerful blend of protein, fiber, and healthy fats. Unlike high-carb snacks that cause sugar spikes and crashes, almonds digest slowly, providing steady energy and preventing sudden cravings. Their nutrient profile also helps regulate appetite hormones like ghrelin and leptin, which control hunger and satiety.”
Black Olives
“With a glycemic index of 15, black olives provide a unique mix of monounsaturated fats and polyphenols that support appetite regulation. These healthy fats slow digestion, keeping you full longer. The polyphenols in olives have also been linked to reduced inflammation, which prevents erratic hunger signals.”
Chili
“With a glycemic index of 15, chili peppers contain capsaicin. Capsaicin has been shown to mildly boost metabolism while suppressing appetite, making it a powerful tool for natural weight management. Consuming spicy foods can lead to a lower calorie intake throughout the day without conscious effort.”
Ginger
“With a glycemic index of 15, ginger is well-known for its digestion-enhancing and appetite-regulating properties. It helps control hunger by increasing thermogenesis (calorie burning) and improving insulin sensitivity, preventing post-meal crashes that trigger cravings,” Hewett said.”
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