Avoid snacks with lots of refined carbs and sugar—they're everywhere! Instead, go for high-protein, low-carb snacks. When you munch on things like potato chips or baked goods, you might feel a quick burst of energy, but you'll likely be hungry again in just an hour or two. Choose snacks that keep you satisfied longer!
Benefits of Snacking
Is snacking good or bad for you? The question is hotly debated. Let's break down what the research shows. Researchers have examined how snacking impacts:
- • Appetite: for some, snacking may not reduce their desire to eat and lead to excess calorie consumption.
- • Hunger: multiple studies have demonstrated that snacking reduces hunger.
- • Weight: research is mixed, leading some researchers to conclude that the impact of snacking on weight gain varies by individual and time of snack consumption.
- • Blood sugar: Snacking is not necessary to maintain healthy blood sugar levels, but research shows high-protein or high-fibre snacks are preferable to high-carb ones.
- • Metabolism: many studies indicate that meal frequency does not impact metabolism.
Snacking can help prevent extreme hunger, which can lead to eating too much at your next meal. The overall healthiness of your food choices and the total calories you eat matter more than whether you snack or not. If snacks make up a big part of your daily calories, it's extra important to pick nutritious ones. Here are some tips to make sure your snacking is good for your health:
- • Stick to snacks around 200 calories that contain at least 10 grams of protein.
- • Avoid highly processed snacks with added sugar.
- • Pack nutritious, portable snacks whenever you may not have access to food (running errands, work, etc.).
What Are Some Healthy Snack Ideas?
Cottage Cheese
Cottage cheese is a great, protein-packed snack that you can easily take with you. In just half a cup, it has 14 grams of protein, making it a super healthy choice. You can enjoy it in different ways, like with tomato slices, roasted pine nuts, and Italian seasoning, or add berries and your favourite sugar-free sweetener for a sweet option. For extra convenience and portion control, you can also get individual servings in cartons. Easy, tasty, and good for you!
Celery and Peanut Butter
Remember that snack your parents used to make you? It's a classic for a reason, and guess what? You can still enjoy it as a grown-up! If you're watching your carbs, just go for a nut butter with nuts and a bit of salt, but no added sugar. Simple and delicious!
Yogurt Dip with Low-Carb Veggies
Got a favourite French onion or veggie dip made with a store-bought seasoning mix? Switch it up next time by using high-protein Greek yogurt instead of sour cream or mayo. If it's too thick, just add a bit of water and a dash of lemon juice.
You can also grab yogurt-based dips at the store, but check the label to make sure it fits your diet. Serve your dip with low-carb veggies like cucumber, bell pepper, celery, radish, and broccoli. Easy and tasty!
High Protein Drinks
Protein drinks are super handy snacks you can take anywhere. If you hit the gym, just toss one in your bag for a quick snack before or after your workout. They're easy for your body to digest, making sure you get all the protein you need fast. Aim for shakes with 20 grams of protein per serving and no added sugars or artificial stuff.
When that 3 pm snack craving hits, grab one of these high-protein, low-carb snacks for a tasty break from your day. Simple and satisfying!
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