Hangry is a colloquial expression defined by the Oxford Dictionary as “feeling bad-tempered or irritable as a result of being hungry”
Some scientific research suggests that huger induced emotionality or feeling “hangry” is more than mere colloquialism.
There are several reasons as to why someone can feel this way like having low blood sugar levels, shortage of carbohydrates in the diet and conceptualising hunger as an emotion.
Low Blood Sugar + Needing some carbohydrates:
• Carbohydrates are broken down into glucose to be absorbed in the body. In turn, glucose causes a rapid suppression of ghrelin aka “the hunger hormone”
• When blood glucose levels drop, the “hunger hormone” levels increase and stimulates the secretion of hormones involved in the stress response like cortisol and adrenaline into the bloodstream.
• These hormones can induce highly arousing bodily changes and adrenaline triggers ‘fight or flight’ responses to situations.
Brain activity during hunger
Certain regions of the brain such as the amygdala show increased activation during hunger
These regions are also responsible for emotional expression and mood regulation.
There also may be similar neural processes involved in hunger and emotions which may be manifested into ‘hanger’
Conceptualise Hunger as an emotion
Researchers highlighted that how hangry a person feels is affected by how aware they are about their emotions- if one is more aware that their hunger is manifesting as an emotion, then they may be less likely to feel hangry (MacCormack&Lindquist 2018)
MacCormack&Lindquist (2018) found that hungry individuals reported greater unpleasant emotions like feeling stressed and lethargic when they were not explicitly focused on their own emotions. They also expressed more negative feelings towards others.
Another experiment conducted by the same researchers, showed that those who spent time thinking about their emotions, even when hungry, did not report these shifts in emotions.
What to do when feeling ‘Hangry’
Eat as soon as possible- try to opt for nutrient rich foods that consist of wholegrain/high fibre carbohydrates(+protein) such as a slice of wholegrain bread or a piece of fruit with some peanut butter/slice of meat/cheese as these type of carbohydrate foods are broken down more slowly, allowing blood sugar to rise gradually. Protein is a satiating macronutrient that can help restrict the release of ghrelin which in turn can prevent triggering the release of certain stress hormones.
Have high fibre and protein snacks (examples of these snacks include 2 oat cakes with a teaspoon of peanut butter, raw vegetables with hummus, Greek style yogurt)between meals and try not to leave long gaps (i.e. >4 hours) between meals
Pay attention to bodily signals and recognize how you’re feeling. Be mindful of the differences between emotional hunger and physical hunger. Emotional hunger is likely to come on suddenly whereas physical hunger will build over time
Consider taking a moment and deal with situations (and people) after food, not before. Feeling hangry is completely normal but how we respond is what matters… if you feel like you are often having unpleasant emotions when hungry and often react to others or deal with situations negatively, it may be helpful to speak to a registered Dietitian and Psychologist for tailored support.
References:
MacCormack JK, Lindquist KA. Feeling hangry? When hunger is conceptualized as emotion. Emotion. 2019 Mar;19(2):301-319. doi: 10.1037/emo0000422. Epub 2018 Jun 11. PMID: 29888934.