When it comes to choosing a nutritious snack to tide you over, there are three things you need in the equation: Protein + Fat + Fiber. Here’s why.
By helping to stabilize your blood sugar levels, a protein-rich snack can help keep you fuller for longer, so you’re less likely to have a dip in energy 20 minutes after eating, like you would with a chocolate cookie. Apart from a good quality protein powder (with nothing artificial), nuts and seeds are an easy, healthy and portable protein option.
Fat keeps you full:
It delays stomach emptying
Its well-rounded mouth feel lingers in the mouth long after eating, leaving you feeling satisfied.
Its richness also means a little bit goes a long way, so it’s hard to go overboard with it.
When I’m talking fats I’m thinking good fats like avocado, nuts, seeds, nut butter and coconut; I love how coconut imparts a sweet taste, yet is low in sugar and high in filling fibre. When it comes to oils, olive, coconut or macadamia oil are all good choices.
There’s only so many veggies and fruit you can eat in one sitting, largely due to their high fiber content. Fiber fills you up quickly, and because it’s found in plant-based foods which aren’t energy dense, you get full on fewer caloress. Other good sources of fiber include nuts and seeds and whole or less refined grains, like brown rice and traditional rolled oats.
Fiber also encourages you to chew, a process that makes you aware that you’re eating, and which also gives your brain time to register that you’re getting full.