Finding snacks that are satisfying and filling can be a struggle. Typically snack foods like crackers, chips, fruit, muffins, cookies and other treats leave you hungry minutes later. Why? They contain mostly refined carbohydrates which are quickly digested, causing a blood sugar spike and subsequent drop which sends you looking for the next energy boost.
Unfortunately, this can start a vicious cycle which can lead to weight gain and insulin resistance, not to mention increasing risk of other chronic diseases.
How can you find snacks which are satisfying and promote longer term energy without causing those blood sugar spikes and falls?
Keep reading for the key ingredients to include in your snacks as well as some awesome easy snack recipes.
The 4 key ingredients which help promote that long lasting energy without the blood sugar spikes and drops include:
1. Protein
2. Complex carbohydrates
3. Fiber
4. Healthy Fats
Protein
In every snack and meal, protein should be a priority. Protein provides that feeling of satiety (fullness) and balances the blood sugar effect of a meal or snack if consumed with carbohydrate foods. Adequate protein intake is also important for maintaining and building muscle when coupled with strength training.
Most high protein foods which come from animals contain both protein and fat like:
Beef
Poultry (chicken/turkey)
Fish
Pork
Eggs
Plant-based protein sources typically contain protein, complex carbohydrates and fiber:
Beans/legumes
Nuts and seeds are also a good source of protein and they contain all 4 of the key ingredients for long lasting energy.
Complex Carbohydrates
It is so difficult to know how to choose a quality carbohydrate. My rule of thumb is the closer you can get to consuming the whole, raw ingredient, the better. Meaning, the less of the processing that goes into creating the end product you eat, the better.
To understand complex carbs, let’s first discuss simple carbohydrates which are made up of single or double sugar molecules. They are great for short bursts of energy because they are digested quickly.
Complex carbohydrates provide longer lasting energy because they are slower to digest. They are made up of longer chains of sugar molecules strung together. Ultimately, complex carbohydrates are broken down into glucose, just like simple carbohydrates but the process takes longer.
Lastly, lets touch on refined grains which are processed whole grains where the bran and germ have been removed. This processing removes most of the fiber causing these carbohydrates to be digested much faster, like a simple carbohydrate. See the table below for examples of the three types of carbohydrates discussed.
If you are interested in learning specifically about carbohydrate consumption around exercise, click here.
All of these different carbohydrate types can fit into a healthy diet with portion control and macro balance to promote blood sugar regulation
Fiber
Fiber is in varying amounts in all plant foods including whole fruits, vegetables, beans/legumes, nuts/seeds and whole grains. It is a type of carbohydrate that our bodies cannot digest. Other carbs are broken down into that basic glucose molecule but fiber just passes through the body undigested. This helps with blood sugar control and promotes that feeling of fullness without the calories, not to mention, helps with gut health and regularity.
There are 2 types of fiber: soluble and insoluble.
Soluble fiber dissolves in water and can promote decreased cholesterol and blood sugar levels. Foods which contain soluble fiber are lentils, apples, blueberries, nuts, beans and oatmeal.
Insoluble fiber does not dissolve in water and promotes gastro-intestinal regularity because it helps food move through your gut. Foods high in insoluble fiber are:
Legumes
Leafy greens like kale
Edible skins of fruits
Whole wheat products
Quinoa
Almonds and Walnuts
Seeds like chia and flax
Adults should get in at least 25 g of fiber per day. If you would like to see which foods have the highest amounts of fiber as well as how much, read our blog on Energy Boosting Foods by clicking here.
Last but not least, let’s discuss why fat is so important when choosing a long lasting energy snack.
Fat
Have you ever gone on a low fat diet only to find you are constantly “hangry” with no willpower so you fall off the wagon eating everything in sight? Well, this may have been caused by the lack of satiety promoting fat. Many people love the keto diet because it is high fat and satisfying but then we have to discuss the lack of energy due to carbohydrate restriction. 😊
Fat is calorically dense meaning each 1 gram of fat=9 calories compared to 1 gram of protein or carbohydrate=4 calories. It is slower to digest and promotes longer lasting energy. It does not cause the blood sugar spikes so when consumed in a mixed meal, it can help with blood sugar regulation.
It is important to incorporate small amounts of fat into each meal and snack but understand that many foods may already contain fat so there is no need to add more. For example, most animal products like meats, cheese, dairy products, eggs, etc. contain varying amounts of fat. Beef will have larger amounts compared to chicken, turkey or fish. Depending on the type of dairy product you purchase, whole vs skim, there will be varying amounts of fat.
Nuts and seeds contain a good amount of fat so if weight loss or weight maintenance is your goal, portion control would be wise.
Avocadoes are also a good plant based source of fat which can be added to foods or used as a dip to create a more filling snack.
Now that we have discussed the key ingredients to incorporate into snacks, here are some of my favorite snack recipes and ideas!
High Protein Snack
I make these protein bites every week. They are so easy to grab for a quick snack and hit the spot when you are looking for a little sweet with long lasting energy.
This is nice for breakfast or a satisfying snack. If you are lactose intolerant or sensitive, replace the cow’s milk yogurt with a soy, almond or coconut alternative.
Here is another recipe that can be used for breakfast or a hearty snack. It is full of fiber and healthy fats!
Some other quick and easy snack ideas that incorporate those 4 key ingredients are:
apple slices with 2 Tablespoons of natural nut butter
carrot and celery sticks with 2 Tablespoons of hummus
hard boiled egg with a clementine, apple or other whole piece of fruit
1 cup of grapes with small handful of nuts
1/2 cup of cottage cheese with 1/4 cup of blueberries
Conclusion
Fuel your body in a way that sets you up for success by incorporating those key ingredients including protein, complex carbohydrates, fiber and fat. Learn more about fueling your body to meet your personal goals by clicking here to schedule your complimentary 30-minute consult with Kim or Rachel, Registered Dietitians and owners of Strength in Nutrition.
Click here for our FREE Guide to Conquering Your Cravings.
Thank you for reading our blog today, we would love to hear more about you. Comment below with your favorite high protein snack or feel free to ask a question for the Dietitians.
Kimberly Duffy, RDN, LD, CPT
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