How to snack better (and feel fuller for longer)
Snacking in response to hunger isn’t a bad thing – it shows we’re listening to our bodies and taking on food when it’s needed. After all, the human species evolved in places where fruit trees and other edible plants offered food throughout the day, so snacking is not only completely natural, but hardwired into us.
However, we certainly didn’t evolve with pound shops everywhere offering cheap, plentiful junk heavy on refined fats, processed sugars and empty calories but low on any real nutrition. As a result of our disordered relationship without food in the 21st Century, 3 in 10 adults in the UK is now obese (it’s 4 in 10 in the USA).
So how can we snack in a way that ‘fills the gap’ but is more advantageous to our health? What are healthy snacks? Happily, there are plenty of ways to snack which are guilt-free, nutritious and incredibly delicious, and will keep your tummy totally satisfied! Here are some of our very favourite tried-and-tested healthy snack ideas to fill you up….
Flax is one of the best things you can eat. It’s absolutely packed with nutrition and contains a hefty whack of protein, fibre and Omega-3 fatty acids. Best of all, it reacts with liquid to form a thick gel-like substance which means its passage through the gut is considerably slowed, and this keeps us feeling full for far longer than with other foods. Flax is wonderful sprinkled on porridge, ground and whizzed into smoothies, or made into raw crackers, such as this delicious Italian crispbread.
Oats are one of the very best sources of dietary fibre, and they’re relatively low in calories, making them an ideal snack for people who want to quell their hunger pangs without piling on the pounds. Oats are full of beta-glucan, a type of soluble fibre which research like this study from 2009 has shown leaves people fuller for longer, has a beneficial effect on blood sugar, and stimulates the digestion of fat and protein. Best of all, Oatcakes are delicious – just don’t pile on the butter and cheese!
Nuts are convenient, and while they can be munched on their own, they also lend themselves to all kinds of healthy snack recipes. They have a very decent shelf life, and are one of the best high protein snacks, which means they help us feel full. Nuts are a superb source of healthy fats which, although they’re calorie dense, actually help us lose weight if we eat a modest amount of them daily. Add into the mix minerals like magnesium (essential for regulating the metabolism of fat and carbohydrates) and selenium (crucial for thyroid hormones which help us fight the flab, and found particularly in Brazil Nuts), and it’s clear nuts are one of the most perfect snacking foods of all.
Chia is another seed, like Flax, which forms a viscous gel when it meets liquid, and therefore moves more slowly through our digestive system, meaning we feel less hungry. These tiny black seeds are loaded with antioxidants and protein, and contain a type of solube fibre called glucomannan which studies such as this one have shown leads to significant weight loss and reduction in ‘bad’ LDL cholesterol in obese people. Chia seeds are neutral-tasting and can therefore be used in sweet and savoury recipes. Our favourite is probably this fantastic low-fat Chia Choc Pudding. Yum!
If you’re looking for a low-cost, tasty and nutritious food to fill you up between meals, look no further than Lentils, Peas & Beans. They’re low in fat, and complete powerhouses when it comes to fibre, which will quell your hunger pangs and keep them at bay. They’re also extremely versatile, which means they lend themselves to some delightful snacking options like these delicious BBQ Chickpeas or these fantastic, fiery Wasabi Peas.
Freeze-Dried Fruit is a wonderful, healthful and delicious way to snack. Fruit is packed with fibre, and the freeze-drying process hugely increases the shelf life by removing the water while at the same time maintaining the nutrients. The best choices for snacking are the fruits with a good, high fibre content, such as Pears, Apples, Blackberries and Bananas. Just try to avoid any with added sugar or covered in chocolate!
Finally, let’s hear it for Soup! The science is clear: a good thick soup passes through the stomach far more slowly in comparison with dry food, meaning you’ll stay fuller for longer – so it makes the perfect snack. And when you load it with good things like Pulses and Vegetables, you really hit peak nutrition! Always choose a brand that uses natural ingredients, such as Amy’s Kitchen, or even better, make your own, such as this flavoursome, filling Red Lentil & Tomato Soup, this exotic, spicy Thai-style Quinoa Soup or this warming, wholesome Rice & Red Bean Soup.