What’s “hangry” and is it just an excuse to be a jerk? Turns out, there’s real science behind why an empty belly can make you cranky.
You know those t-shirts that say, “I’m sorry for what I said when I was hungry”? They’re not just for a laugh. They’re actually onto something.
It’s long been known that there’s a connection between the state of our bellies and the state of ouremotions— and up-to-the-minute research shows that the concept of being “hangry” (aka hungry and angry, or angrybecauseyou’re hungry) isn’t just an excuse for being cranky. It’s a legitimate, science-confirmed phenomenon.
So what’s going on in your body when you have this common experience, and what can you do when you’re feeling hangry (besides, um, eat)? We’re chowing down on the answers.
What does hangry mean?
“Hangry” (pronounced like “angry” with an “h”) is a pretty simple concept — one we’ve all probably experienced from time to time. To be hangry simply means to be in abad moodbecause you’re hungry. For some people, hangry symptoms might look likeirritability, excessive frustration, lashing out, or feeling edgy.
Believe it or not, the word “hangry” has been around since at least 1956 (because, hey, it’s not like the experience is new). Somesourcessay it was first used in a psychoanalytic journal describing different kinds of accidental wordplay.
Still, it wasn’t until the 2010s that the word hangry came into common usage. In fact, 2018 was a landmark year for the concept of hanger. This is when it was first included in the Oxford English Dictionary with a definition of “bad tempered or irritable as a result ofhunger.”
Science of being hangry
Sure, hangrysoundslike a made-up concept — and it’s not like doctors are going around diagnosing it as a medical problem — but the goofy, humorous word describes a real physiological state.
In a2022 study, for example, 64 participants from Central Europe completed a 21-day program in which they reported their hunger, anger, irritability,pleasure, and arousal at five time points each day. Not surprisingly, when they experienced greater levels of hunger, they reported greater feelings of anger and irritability, as well as lower levels of pleasure.
Further2021 researchrevealed that hunger made participants had high arousal responses to neutral stimuli. In other words, every little thing pissed them off.
As forwhywe get so grumpy when our bellies are empty, researchers are still teasing apart the precise explanation. Some have theorized that, since food fuels our brains, a lack of it leads to poor emotional regulation. Especially if you’re running low onglucose— the carb-derived molecule the brain needs to function — you could find yourself losing your head.
Besides, low levels of glucose tend to be bad news for mood in general. Hypoglycemia, better known aslow blood sugar, comes with classic hallmarks of jitteriness and irritability.
Another theory goes that hunger messes with hormones that regulate mood. Ghrelin andcortisolare two hormones involved in appetite that can also play a role in the stress response. When you go too long without eating, these hormones increase, causing feelings of distress.
It’s worth noting, too, that people who already experience regular anger and irritability might be more susceptible to the effects of hanger than others. If you have amood disorderor hormonal issues, be aware that hanger might kick in more quickly for you.
What should you eat when you’re hangry?
When you start to go into a hunger-driven funk, getting something in your belly, stat, is key.
While it might seem like you should load up on carbs to replenish your brain’s sources, you don’t want to overdo it on thesimple sugarsin foods like donuts or candy. They might make you feelbetter in the short term, but your blood sugar will eventually come crashing down, leaving you just as grumpy as before.
Instead, it’s better to focus your efforts on a mix of complex carbohydrates andprotein. Protein is themost satiating nutrient, and complex carbs release their sugars slowly and steadily into your bloodstream, helping sustain both fullness and better mood.
To tide you over until mealtime, try these nutrient-dense snacks that combine protein and carbs:
Is hangry a sign of diabetes?
You may have heard that getting hangry is particularly common for people withdiabetes. While it’s not necessarily true that getting grumpy without food is a sign of this condition, thereisa possible connection between hanger and diabetes.
It all comes back to the idea of low blood sugar. Even though diabetes raises blood sugar, people with this condition sometimes end up having bouts of low blood sugar if their medication is incorrectly calibrated. That said, it’s always a good idea to check your blood sugar on the reg if you have diabetes.
If you have diabetes and find yourself frequently hangry, talk to your doctor about whether yourmedication regimenneeds some fine tuning.
How to prevent being hangry
So maybe you alienated your BFF by accidentally shooting off at the mouth, only to realize it was the hunger talking. You probably don’t want to repeat that experience. To prevent reaching the hangry point of no return, it’s smart to take some preventative precautions.
Even though being hangry is a real, physiological issue, it’s never an excuse to be unkind. If you’ve accidentally lashed out at a loved one when your stomach was grumbling, a genuine apology is in order. Still, with the right steps toward prevention, you probably won’t need one.
