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You eat a carbohydrate-heavy meal and feel full. But an hour later, you feel hungry all over again.

Are the carbohydrates to blame? Do carbs make you hungry?

The answer is complicated.

Yes, you can feel hungry soon after eating certain carbohydrates — especially simple, refined carbs. But complex, nutrient-dense carbohydrates can keep you feeling full longer. They’re especially beneficial when paired with proteins and healthy fats.

“Carbohydrates are a macronutrient that’s made out to be the bad guy, especially in the world of weight management,” says Rachel Sproat, RD, registered dietitian, UPMC Western Maryland Outpatient Nutritional Counseling.

“But carbs alone are not the problem. We do want to be eating carbohydrates. We just want to make sure that it is more of those nutrient-dense, higher-fiber carbohydrates.”

Learn more about carbs and hunger, including how carbs affect appetite hormones. Get tips for healthy eating and appetite control.

What Are Carbohydrates?

Carbohydrates are a macronutrient that helps fuel our bodies. They provide energy and support our brains, muscles, and gut health.

Our bodies break down starches and sugars into glucose, which provides energy to the body through the bloodstream. We convert excess glucose into glycogen and store it in our muscles and liver. Fiber is component of carbohydrates. Fiber isn’t broken down; it helps regulate digestion, lower cholesterol, and manage blood sugar.

Carbohydrates can be classified as simple and complex.

• Complex carbohydrates — These take longer for the body to digest and can help you feel fuller for longer. These carbohydrates are high in fiber.
• Simple carbohydrates — Our bodies digest these carbs more quickly. These carbohydrates often have undergone processing that removes fiber and other nutrients. Simple carbohydrates tend to be higher in added sugars.

Naturally occurring sugars, such as those found in fruit or bread, contain key nutrients and fiber. Added sugars lack those nutrients. Added sugars are found in soda, sweet tea, candy, and other sweets.

What Hormones Control Appetite?

Several hormones in our body help control hunger and satiety (fullness). The two major hormones that regulate appetite are ghrelin and leptin.

• Ghrelin — Ghrelin is also known as the “hunger hormone.” Produced in the stomach, it stimulates our appetite. Ghrelin tells our brain that we’re hungry.
• Leptin — Leptin is known as the fullness hormone. Produced by our body’s fat cells, it signals our brains when we’re satiated.

These aren’t the only hormones that affect our appetites. Others include:

• Cholecystokinin (CCK).
• Cortisol.
• Dopamine.
• Glucagon-like peptide 1 (GLP-1).
• Peptide YY.

Do Carbs Make You Hungry?

It mostly depends on the type of carbs, Rachel explains. Simple, refined carbohydrates are more likely to cause you to feel hungry sooner. Complex carbohydrates take longer to digest and help you feel fuller for longer.

Refined carbohydrates and added sugars cause a rapid rise in blood glucose (sugar). The pancreas releases insulin, which helps cells take in and use glucose. This causes a quick drop in glucose levels, which can make you feel hungry again sooner.

“What’s going to happen is your body’s going to say, ‘We need more food. I’m hungry again. That did not keep me full for very long,'” Rachel says.

“Usually, we end up eating a lot more overall because we didn’t stay full for very long.”

On the other hand, complex carbohydrates contain more nutrients. They take longer to digest, which keeps us feeling fuller for longer. Blood sugar rises more slowly and less sharply, without the crash that occurs with simple carbs.

“If you’re eating high-fiber, nutrient-dense carbohydrates, those types of carbohydrates are going to really lead to higher levels of fullness or satiety,” Rachel says.

Why do I crave carbs?

Certain foods can trigger the release of dopamine — the pleasure chemical — in our brains. We recognize these foods as pleasurable; over time, we begin to crave them. This can lead to overeating.

Eating sugar can trigger the release of dopamine.

“We get a dopamine spike, and that can lead to more reward-seeking behavior, also known as eating more sugar,” Rachel says.

Remember: You should enjoy added sugars and refined carbs in moderation.

What Are the Best Carbs for Weight Control?

The best carbohydrates to help regulate your appetite are nutrient-dense, complex carbohydrates. They can help you feel full for longer, helping regulate your appetite and food intake.

Examples include:

• Beans.
• Fruits and vegetables.
• Legumes.
• Whole grains.

“Any kind of fruit is going to be OK here,” Rachel says. “Your whole grains — so, this could be whole grain bread, whole grain cereals, crackers, pastas. Beans and legumes are a really good choice. And then your starchy vegetables like peas, corn, potatoes, and sweet potatoes all would be excellent options.”

You should limit your intake of added sugars and refined grains.

What’s the Best Way to Consume Carbs?

You should consume carbs as part of a balanced meal that also includes protein and healthy fats. This helps to ensure you’re getting all the nutrients you need to stay healthy.

A general recommendation is that you should divide your plate like this:

• One-half fruits and vegetables.
• One-quarter protein.
• One-quarter grains/starches.

“If we’re eating an abundance of one macronutrient, we’re not going to have any room for the others,” Rachel says. “If we’re not having enough protein, we’re going to see some downstream side effects later on as far as maintaining muscle mass. If we’re not getting enough fat, that can affect hormone regulation in the long run and the ability to absorb micronutrients.”

“So, they really all have a role. I think it’s important to think about them in combination, not necessarily on their own.”

About half of our total calories should come from carbohydrates, Rachel says.

Does a low-carb diet control hunger?

In recent years, low-carbohydrate diets like the ketogenic (keto) diet have become popular for weight loss. Some studies have reported that low-carb diets can help to suppress your appetite. A 2024 study in Clinical Nutrition Espen reported that women with lipedema had lower ghrelin levels after meals while eating a low-carb diet.

The keto diet restricts carbs, which are your body’s preferred energy source. This causes your body to burn stored-up fat and glucose. We produce a different substance, called ketones, to use for energy.

People often experience rapid weight loss following the keto diet, Rachel says. But it often isn’t healthy in the long run.

“Ultimately, what we’re doing is we’re telling our body to rely on a secondary fuel source, ketones, and it’s not as efficient,” Rachel says. “It slows your metabolism down. Typically, we start to break down some muscle mass to convert it into glucose. Glucose is the number one thing that your brain relies on to think clearly.”

Rachel says low-carb diets can also affect gut health. That’s because carbs are the body’s main source of fiber.

In the long run, it’s best to have a balanced diet, Rachel says.

“My patients tell me they want to take out carbs for weight loss,” Rachel says. “And I think the narrative gets mixed up because weight loss is often correlated with health. But somewhere along the way, we lose the ultimate goal of health in the health journey.

“We don’t want to lose weight by any means necessary, especially if it’s going to be compromising on health. If we’re cutting out all carbohydrates, I do think that we’re abandoning our goal of health on your health journey. We want to make sure we find a balance with it.”

How Does Sleep Affect Hunger?

Diet isn’t the only lifestyle factor that can affect hunger. Sleep deprivation can also affect the levels of ghrelin, leptin, and other hormones in our bodies.

Adults should aim for at least seven hours of sleep per night. Many people don’t meet that goal.

“What tends to happen is your hunger hormones are going to be a lot stronger because the body has to get energy from somewhere if you aren’t waking up well-rested,” Rachel says. “Food is going to be your No. 1 source of fuel.”

A 2023 study in Obesity analyzed the effects of acute sleep deprivation on hunger hormones. According to the study, sleep deprivation caused lower levels of leptin and higher levels of ghrelin in people with normal weight and obesity.

Sleep deprivation may also cause high levels of cortisol, the “stress hormone.” High cortisol levels stimulate our bodies to release glucose, Rachel says. Over time, elevated cortisol can cause weight gain and insulin resistance.

“If you notice that you’re having a hard time regulating the amount you’re eating, I would really ask yourself how much sleep you’re getting at night and how much quality sleep — meaning consecutive hours of uninterrupted sleep,” Rachel says. “Because that can be a huge driver for overconsumption of carbs.”

A balanced diet and a good night of sleep can help you control your appetite and stay healthy, Rachel says.

UPMC Nutrition Services provides dietary resources and support for a wide range of people. For more on the services we provide, visit our website.