- Important for health, protein also makes you feel full.
- Protein-filled snacks can also help stabilize blood sugar levels, says nutritionist Kimberley Neve.
- Protein-rich snacks include “sliced apples and cheese” and “Greek yogurt with oats.”
Protein makes you feel full and helps you stay energized
Protein is one of the three major nutrients along with carbohydrates and fats.
Adequate protein intake is beneficial, especially for those who work out or want to lose fat — it aids in muscle recovery and growth, and helps maintain muscle in the face of calorie deficit.
“Protein isn’t just about building and maintaining muscle (although it’s a vital nutrient for that), it’s involved in many processes in your body, from enzyme reactions to antibody formation,” says nutritionist Kimberly. Neave told Insider.
Research suggests that to get the most out of protein, you should space it out throughout the day, through snacks and meals.
Including protein in your snacks can help stabilize blood sugar levels, keep you energized, and keep hunger at bay throughout the day, says Neave.
Neave recommends protein-rich snacks for when you’re too hungry to wait for your next meal.
Greek yogurt with oats and fruit
For a balanced snack (or breakfast), Neave recommends low-sugar muesli (cereal mixed with dried fruit) or Greek yogurt with oats, nuts/seeds, and fruit.
Yogurt is high in protein and oats are a slow energy source (and protein in it too).
“Nuts/seeds provide a small amount of protein, as well as fiber, vitamins and minerals, and fruit not only tastes and smells good, but also contains vitamins and minerals,” says Neave. .
He also recommends protein-rich dairy products such as Icelandic skyr, but advises opting for low-sugar options.
Hummus or low-fat cream cheese with crackers and vegetables
Neave recommends using chickpea paste hummus or low-fat cream cheese as a dip for chopped vegetables, crackers, or toast.
“Hummus is a great source of plant-based protein, and it’s high in fiber to keep you full for longer.”
It is recommended to actively eat vegetables every day, and crackers and toast provide energy. To keep you feeling full, choose whole grains, Neave advises.
apples or grapes with cheddar cheese
Adding cheddar cheese to your fruit will help you feel fuller for longer.
“It’s easy to prepare, it tastes better than fruit alone, and the fat and protein in cheese slow down digestion so you’ll feel fuller for longer,” says Neave.
Small cheeses like baby bells and protein yoghurt sachets are good, portable options, Neave said.
It is recommended for those who want to take protein even when they are slightly hungry or in a hurry.
“Simple snacks tend to make us choose carbs, but[these cheeses and yogurts]are great protein-first, easily portable snacks.”
(Translated and edited by Yoshimi Yamaguchi)