But watch out for "enriched".

I'm stealing this from somewhere, and I don't recall the source. But someone said "enriched" flour is like this: You're walking down the street. A mugger steals your watch, your wallet (including credit cards), your belt, and your glasses. Then he gives you back your belt and $20 from your wallet, and says, "There, I've enriched you".

In theory you’re right but bread makes me really hungry later. When I stopped eating bread I stopped getting hangry between meals

I've read that modern "dwarf wheat" has an enzyme that interacts with the same neurotransmitters as opiates, prompting withdrawal symptoms if one doesn't have it again in a few days.

I've got strong source amnesia and am probably misremembering details: maybe it was from "Grain Brain"? [0]? At any rate, my experience has been pretty similar to yours.

[0] https://www.drperlmutter.com/about/grain-brain-by-david-perl...

shrug I eat a ton of sandwiches and avocado toast and have absolutely no problems with hunger between meals, I usually eat one meal a day.

My hunger level has much more to do with amount of food consumed and timing than anything else.

a ton is a big meal