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Study reveals that mood does not depend solely on glucose and highlights the role of hunger perception and body awareness in emotions
Irritation when feeling hungry — popularly known as “hangry” — has always been directly associated with a drop in blood glucose. However, new scientific evidence shows that this relationship is not as simple as previously imagined. This information was disclosed by recent studies published in scientific journals and reported by health specialists, indicating that mood does not automatically respond to blood glucose, but rather to how the brain interprets this state.
The research sought to understand whether mood variations are directly caused by glucose levels or by the subjective perception of this state. And the results were clear: glucose influences emotions indirectly, with the feeling of hunger as a mediator. In other words, in practice, if a person does not perceive that they are hungry, the drop in blood glucose has little impact on their mood.
This discovery completely changes how we interpret human behavior. After all, it suggests that the emotional state is not just an automatic physiological response, but also a cognitive process, influenced by body awareness.
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The role of interoception and how the brain interprets hunger
One of the most important concepts introduced by the study is interoception — the nervous system’s ability to perceive and interpret internal body signals. According to researchers, individuals with greater interoceptive precision show less emotional fluctuation throughout the day.
According to neuroscientist Nils Kroemer, corresponding author of the study, the “hangry” state is better explained by the conscious perception of hunger. He highlights that, throughout life, we learn to associate irritability with metabolic signals, which helps us better regulate our emotions.
Furthermore, this ability functions as a protective mechanism. When we can identify that emotional discomfort is related to hunger, the solution becomes simple: eat something. On the other hand, when there is a disconnection, the brain may attribute this discomfort to external factors, which can lead to interpersonal conflicts or anxiety without apparent reason.
This perception is often overlooked. According to nutritionist Dr. Diogo Toledo, hunger is not just a biological fact, but an experience constructed by the brain from multiple simultaneous signals. Therefore, understanding this dynamic is essential for improving emotional and eating health.
Difference between physical and emotional hunger directly impacts behavior
Another relevant point highlighted by the research is the need to differentiate physical hunger from emotional hunger. While physical hunger arises gradually and accepts any type of food, emotional hunger appears suddenly and is usually associated with specific cravings, generally for more caloric and palatable foods.
Given this, simple strategies can help improve this perception. Using a food diary, for example, allows one to record hunger levels and emotional state before meals, creating greater awareness of one’s own patterns.
Furthermore, mindfulness practices during eating, such as eating without distractions, chewing slowly, and observing satiety signals, help the brain better interpret metabolic stimuli.
Obesity, hormones, and differences between men and women
The research also brought important data on specific groups. People with a higher body mass index (BMI) , that is, those who are overweight or obese, tend to have lower interoceptive precision. This means that these individuals have more difficulty recognizing if they are truly hungry.
According to specialists, this phenomenon has a biological basis. Excess visceral fat can generate an inflammatory state that interferes with the brain’s appetite regulation mechanisms, such as leptin resistance — the hormone responsible for the feeling of satiety.
Furthermore, the study indicated that the relationship between metabolism and mood is more intense in women. This occurs due to hormonal variations throughout the menstrual cycle, especially in estrogen and progesterone levels, which directly influence appetite and insulin sensitivity.
For this reason, women’s dietary planning should consider these hormonal fluctuations as an active factor in maintaining emotional balance.
Practical strategies to avoid irritation caused by hunger
Given this scenario, maintaining glycemic stability is fundamental to avoid irritability and episodes of binge eating. For this, some strategies can be applied in daily life.
Firstly, it is important to avoid the consumption of isolated carbohydrates. The ideal is to combine them with proteins, fibers, and good fats. For example, instead of consuming only bread, adding eggs or plant-based protein sources can help prolong satiety.
Additionally, including proteins in the diet is essential, as they have a high satiety power. Foods like eggs, meats, legumes, and natural dairy products are excellent options.
Another important point is to pay attention to the initial signs of hunger. Sudden fatigue, difficulty concentrating, irritation, and feeling cold can indicate that the body is already low on energy.
Finally, foods rich in fiber and good fats, such as oats, chia, avocado, and olive oil, help slow down sugar absorption and maintain stable energy levels throughout the day.
Science explains “hangry” and points the way to emotional balance
The phenomenon known as “hangry” — a combination of the words “hungry” and “angry” — is more complex than previously thought. Published studies, such as in The Lancet eBioMedicine, reinforce that this emotional response depends on the awareness of being hungry, and not just on the drop in glucose.
Therefore, the advancement of science shows that understanding one’s own body is as important as maintaining a balanced diet. More than avoiding hunger, the essential thing is to learn to recognize its signs and act consciously.
Have you noticed that your mood changes more due to the feeling of hunger than the time you went without eating?
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