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It’s a feeling many of us have experienced from time to time for as long as we can remember, but until recently there wasn’t a term to identify it.

“Hangry.” It’s the feeling you have when lack of food causes a state of anger. But what is going on in our body and our mind to cause this emotional roller coaster that accompanies a rumbling tummy?

What causes us to be hangry?

“Basically, when your blood sugar dips too low, your brain and body will use what’s left of your blood sugar for important functions,” says Nathan Drendel, licensed dietitian with ProMedica Wellness. “Temperament isn’t the highest priority. We’re dealing with knowing we’re hungry, and our body is focused on essential functions like our heart and lungs, and less worried about being friendly or polite.”

Hormones also come into play, creating a fight or flight response as the body prioritizes where energy is directed. Drendel explains: “When these hormones kick in they can magnify all the processes in the body, including emotional responses and mood.”

How can we avoid hangry feelings?

“Everything with good nutrition revolves around planning. To prevent being hungry and magnifying that to hangry, plan for balanced meals and snacks throughout the day,” advises Drendel. Unplanned snacks tend to be heavy on carbohydrates and processed ingredients which have no staying power.

“A mix of protein, carbohydrates and fats keep hanger at bay,” Drendel says. His favorites include an apple with peanut butter, string cheese and crackers, or yogurt that contains some fruit.

“The fruit or carbohydrates will provide a quick source of energy that the proteins and fats work to sustain,” he explains.

But sometimes life happens and we don’t plan and we’re left to the mercy of an office vending machine. Then what?

“All the things America loves to snack on – cereal, pretzels, soda, fruit juice, even energy bars – are primarily loaded with carbs,” Drendel warns. These snacks have no staying power due to their lack of protein. So while you may notice a quick spike in blood sugar, it will likely drop again quickly after burning through the energy the snack provides. If a vending machine is the last resort, Drendel suggests selecting something like a granola bar that contains at least 10 grams of protein and 200 calories to ensure the energy spike carries you over until meal time.

Can being hangry have lasting effects?

For most people, their food supply has enough calories to give their body adequate energy to avoid true hunger, even if they’re temporarily “hangry” due to a missed lunch or mid-day snack.

“The body says, ‘You didn’t feed me. That’s OK, I’ll go to this stored energy to sustain myself.’ But once that stored energy is depleted, the body begins to rely on other sources of energy and begins to deplete protein,” says Drendel.

This means that hunger can be a health issue for people without adequate food and nutrition. It can lead to physical fatigue and even organ damage. Kids, especially, are at risk for developmental problems if they lack the calories, protein and other nutrients needed for healthy growth. (Learn more about the link between hunger and obesity in this article.)

However, for many of us, being hangry is an uncomfortable, yet temporary feeling.

If you’re feeling it, grab a healthy snack with a good mix of carbs, proteins and fats. Better yet, plan ahead to avoid those hangry-inducing pangs.

 

 

 

 

 

 

 

Related: Protein: Are You Getting Enough?

First Published August 19, 2015, 4:00 a.m.