What is "Hangry" and Why Does It Happen?

"Hangry" is a negative emotional reaction, characterized by irritability, anger, or even aggression, that arises from intense hunger. This feeling isn't simply a matter of an empty stomach; it's closely linked to your brain's chemistry. When your blood sugar (glucose) level drops, your brain, which relies on glucose to function, goes into panic mode.

The Crucial Role of Glucose in the Brain

Glucose is the brain's primary source of energy. When your blood sugar drops, the brain receives less fuel. This energy deficiency can affect cognitive functions, including decision-making, concentration, and emotion regulation. As a result, you become more likely to react impulsively and irritably. Studies have shown that low glucose levels can impact self-control and increase aggressive behavior. For example, a study published in the journal PNAS demonstrated a link between low glucose levels and acts of domestic violence (Brad J. Bushman, PNAS, 2014).

How Sugar Levels Affect Your Mood

When your blood sugar drops, the brain releases stress hormones, such as cortisol and adrenaline, to compensate for the lack of glucose. These hormones, while necessary for energy, can also cause irritability, anxiety, and anger. Furthermore, unstable blood sugar can disrupt the production of neurotransmitters important for mood regulation, such as serotonin and dopamine. An imbalance of these neurotransmitters can contribute to mood swings and increased sensitivity to stress.

Foods to Avoid (and Those to Favor) to Prevent "Hangry"

Certain foods are more likely to cause significant fluctuations in blood sugar, and therefore, contribute to "hangry" moods. Foods high in refined sugars, such as sodas, candy, and processed pastries, cause a rapid spike in blood sugar followed by a sharp drop. These spikes and dips can destabilize your mood and make you more irritable.

Conversely, foods with a low glycemic index (GI) are digested more slowly and release glucose gradually, helping to maintain stable blood sugar levels. Prioritize foods rich in fiber, protein, and healthy fats, such as vegetables, whole fruits (in moderation), whole grains, legumes, nuts, seeds, fish, and lean meat.

Anti-Hangry Dietary Strategies

• Eat regularly: Don't skip meals and plan healthy snacks between meals if necessary.
• Favor low GI foods: Choose foods that release glucose slowly and steadily.
• Combine carbohydrates with proteins and fats: This combination slows down glucose absorption and helps stabilize blood sugar levels.
• Stay properly hydrated: Dehydration can worsen the symptoms of "hangry".
• Avoid processed foods and refined sugars: These foods cause blood sugar spikes followed by sharp drops.

Beyond Food: Other Factors to Consider

While diet plays a central role in preventing "hangry" moods, other factors can also influence your mood and blood sugar levels. Stress, lack of sleep, and intense physical activity can all affect your blood sugar and insulin sensitivity. Make sure you manage your stress, get enough sleep, and engage in regular, but moderate, physical activity. Consulting a healthcare professional can also be beneficial in identifying any underlying health conditions that might be contributing to blood sugar fluctuations.

The Link Between Hangry and Decision Making

It's proven that low blood sugar can negatively impact our ability to make rational decisions. When glucose is scarce, the brain prioritizes immediate survival and can lead us to make impulsive or short-sighted choices, often regrettable ones. For example, studies have shown that people who experience "hangry" moods are more likely to make risky financial decisions or react aggressively in conflict situations. The next time you have to make an important decision, make sure you've eaten well and aren't experiencing "hangry."