To experience “hangry,” is to stare fear, fury even, in the face. Headache, fatigue, lightheadedness, irritability, loss of concentration – you know the symptoms if you've gone too long without food.
We suffer from being hangry as much as make others suffer for it. Bad mood doesn't begin to describe it. So what sets it off?
The Science Behind Being Hangry
A drop in blood sugar (or glucose, the “simple” sugar in candy and foods like fruits and milk) is connected to a drop in self-control, particularly impulse control, according to a study published in the Proceedings of the National Academy of Sciences. “When glucose levels are low, people have more difficulty controlling their attention, regulating their emotions, and overriding their aggressive impulses.”
In a healthy person, as blood sugar levels dip a certain point, the pancreas releases glucagon. The pancreas then signals the liver to make up the difference with reserves of glucose. Even in a healthy response sequence, the low blood sugar event will initiate another set of events wherein the stress hormones epinephrine, norepinephrine and cortisol aid the liver. In the case of poor nutrition or irregularly managed diets, the yo-yoing sugar levels and imbalance will strain the stress system on and off into a spin. This, of course, will affect behavior and mood.
It also turns out that for the betterment of overall health and in the long run, it is best to consume carbohydrates in foods with B vitamins or those that are nutrient-dense. Processed and refined foods (white flour, sugar and white rice are examples), unless they are “enriched,” fall into the category of these same simple sugars and have negligible nutritional value. To maintain a healthy balance, for blood sugar and hangry's sake, eat complex carbohydrates packed with vitamins and minerals from sources like fruits and vegetables; whole-grain rice, breads and cereals; and legumes like beans, lentils and dried peas.