Snacks between main meals have become a common part of the diet, but the choice of products determines whether they will benefit the body.
Quick snack / © Freepik
Studies show that frequent snacking on sweets and baked goods increases the risk of obesity, cardiovascular diseases, diabetes, and certain types of cancer. At the same time, properly selected snacks help satisfy hunger, maintain energy levels, and provide the body with essential nutrients.
This is reported by the publication Daily Mail.
According to a YouGov poll, about 80% of Britons regularly snack between main meals, and nearly a third actually replace full breakfasts, lunches, or dinners with them. Half of snack lovers choose sweet products – chocolate, cakes, cookies, and candies. Such products quickly raise blood sugar levels, but they soon drop sharply, which only intensifies the feeling of hunger.
Nutritionist Rob Hobson notes that the culture of snacking itself is unlikely to disappear, so the main thing is to choose products correctly. According to him, “there is nothing wrong with it if done right,” as snacks can be an additional source of nutrients.
Barebells Cookies and Cream Protein Bar
Dietitian Ro Hunter recommends this bar as one of the best store-bought snacks. It contains about 20 grams of protein, a minimum amount of sugar, and less than 200 calories. At the same time, the expert advises not to consume such bars daily, as they contain artificial sweeteners that can cause digestive problems in sensitive individuals.
Apple with Peanut Butter
Experts call apple slices with a tablespoon of natural peanut butter one of the best homemade snacks. According to Federica Amati, chief nutritionist at ZOE, apples contain pectin, which acts as a prebiotic and supports a healthy gut microbiome. At the same time, nut butter adds protein and helps maintain a feeling of fullness for longer. The specialist advises choosing nut butter without added sugar.
Mini Mediterranean Plate
Another healthy option is a set of cherry tomatoes, cucumbers, bell peppers, hummus, olives, and feta cheese. Such a snack provides the body with fiber, protein, healthy fats, and antioxidants. At the same time, experts advise not to increase portions, as feta, olives, and store-bought hummus can contain a lot of salt.
Oatmeal Crackers with Cottage Cheese and Pineapple
Rob Hobson calls this option one of the most balanced. Whole-grain crackers provide fiber, cottage cheese provides a significant amount of protein and calcium, and fresh pineapple adds natural sweetness and vitamin C. The expert recommends using fresh fruit, not canned in syrup.
Boiled Eggs and Vegetable Sticks
Nutritionist Mark Gilbert advises paying attention to a simple snack of two boiled eggs, carrots, and celery. Eggs contain a lot of protein and choline, which is important for brain and liver function, and vegetables provide the body with vitamins. The only drawback of this combination, he notes, is the relatively low fiber content.
Edamame with Pomegranate Seeds
Edamame soybeans with pomegranate provide about a quarter of the daily fiber requirement and are rich in protein. Additionally, edamame is a source of magnesium, which supports energy metabolism and helps regulate blood pressure. Specialists recommend using natural pomegranate without added sugar.
Greek Yogurt with Chia Seeds
According to Mark Gilbert, Greek yogurt can be a good alternative to sweets, as it does not cause sharp spikes in blood sugar levels. Chia seeds add fiber, and cocoa improves taste without significantly increasing calorie content. Before consuming, it is recommended to soak the seeds for about 15 minutes.
Babybel Cheese
Despite their small size, Babybel cheeses contain a good amount of protein. Experts recommend eating two to three cheeses to get about 10 grams of protein and effectively satisfy hunger. In addition, dairy products provide the body with calcium and can positively affect cardiovascular health.
Avocado on Rye Crackers
Dr. Federica Amati recommends combining rye crackers with half an avocado. Such a snack contains a significant amount of fiber, unsaturated fats, and potassium, which helps maintain normal blood pressure. Slow carbohydrates from whole-grain crackers also provide a long-lasting feeling of fullness.
Misfits Caramel Fudge Protein Bar
The highest rating among store-bought snacks – 9.5 out of 10 – was given by experts to the vegan Misfits Caramel Fudge bar. It contains 15 grams of protein, plenty of fiber, minimal sugar, and is made from pea and soy protein. Dietitians note that such bars are a better alternative to sweets due to their higher nutritional value and ability to satisfy hunger for a long time.
Recall that for a long time, butter was on the “black list” of dietitians due to its high saturated fat and cholesterol content. Experts have explained how butter actually affects the body and how much of it can be consumed without harm to health.
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