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20 Healthy Snacks To Curb Hunger
Hunger is a natural body signal that cannot be ignored. Most people munch on unhealthy foods when they feel hungry that leads to an increase in their daily calorie intake causing weight gain, obesity, and other health problems. The important thing they miss out is that there's a much healthier way to snack and curb hunger. Take a look at these 20 healthy snacks which are sure to keep hunger aside and limit cravings for unhealthy foods.
1. Oatmeal
Oats contain a large amount of fibre which when taken keeps the glucose level in control [1] as they take much longer to get digested by the body. Its slow digestive property makes it one of the best healthy snacks that can be taken mainly in the morning to keep you full all day long.
Studies
show
that
oatmeal
porridge
helps
in
lowering
the
high
blood
pressure
and
reducing
bad
cholesterol
[2]
in
the
body.
It
is
also
considered
as
a
go-to
fitness
food
for
athletes
as
a
bowl
of
it
can
provide
them
with
enough
energy
to
workout
while
keeping
their
hunger
satisfied
and
blood
sugar
levels
constant
throughout
the
exercise.
When
you
get
bored
of
eating
oats
daily,
just
add
a
few
fresh
fruits,
honey,
and
nuts
to
entice
your
taste
buds.
2. Dry Fruits With Dark Chocolate
Combining dark chocolates with dry fruits is a smart way to get a healthy snack as well as control hunger [3] . It can lower appetite for a maximum of 12 hours due to its ideal ratio of fat and protein and also due to the slow digestive property of dark chocolate.
While
the
bittersweet
taste
of
dark
chocolate
suppresses
appetite,
some
studies
also
show
that
the
antioxidants
present
in
it
acts
as
a
hunger
suppressant
helping
in
losing
weight
and
controlling
blood
sugar
levels.
Indulge
in
the
taste
of
each
bite
of
dark
chocolate
mixed
with
dry
fruits
and
eat
mindfully.
3. Berries
Berries
are
loaded
with
antioxidants
like
ellagic
acid,
anthocyanins,
and
resveratrol
[4]
.
Eating
a
mixture
of
different-coloured
berries
will
give
a
powerful
combination
of
nutrients.
Studies
show
that
certain
berries
like
blackberries,
blueberries,
and
raspberries
have
an
excessive
amount
of
antioxidant
that
protects
cells
as
well
as
decrease
the
risk
of
many
diseases.
Berries
are
packed
with
fibre
which
is
soluble
in
nature.
The
soluble
property
of
these
little
juicy
foods
makes
the
digestion
slow
leading
to
an
increased
feeling
of
fullness.
This
leads
to
the
improvement
in
insulin
response
and
a
balanced
blood
sugar
level
in
our
body.
Prepare
a
delicious
smoothie
out
of
berries
and
orange
to
satisfy
your
taste
and
hunger.
4. Avocado
Avocado is abundant in oleic acid, a monosaturated omega-9 fatty acid that has a number of health benefits from reducing cholesterol to improving the heart's health. When avocado is ingested, it stimulates the production of OEA (Oleoylethanolamide) in the small intestine that suppresses hunger and ultimately reduce calorie intake in the next meal time [5] .
The
unsaturated
fat
present
in
the
avocado
sends
a
satiety
signal
to
the
brain
which
in
return
promotes
weight
loss
and
balances
cholesterol
level.
Apart
from
avocados,
there
are
certainly
other
sources
like
nuts,
olives,
and
canola
that
contain
the
maximum
amount
of
oleic
acid.
Slice
avocados
for
salads
or
sandwiches
or
blend
them
into
a
smoothie.
5. Green Salad
Green salad is diet-friendly and one can have it any time of the day as a healthy snack or as a mid-day meal. It is loaded with varieties of vegetables containing vitamin A, C, and K that make it a healthy snack to curb appetite [6] .
Green salad may include cucumber, spinach, Romaine lettuce, carrots, radishes, and other leafy vegetables along with certain herbs like basil or parsley. Sum it up with a grilled chicken or salmon, cheese, and grains as they will add protein and calcium to diet and will satisfy hunger without compromising with our health.
6. Sprouts And Beans
Sprouts and beans are good sources of dietary fibre that makes up for the best salad before workout session [7] . Sprouts are rich in protein, magnesium, vitamin C and K, and phosphorus [16] while beans are rich in vitamin A, C, and K, potassium, protein, and folic acid [17] . A combination of both in the form of salad helps in controlling hunger without affecting the cholesterol level.
Sprouts
improve
digestion,
reduce
allergic
reactions,
boost
metabolism,
improve
blood
circulation,
and
help
the
body
fight
against
cancer
and
heart
diseases.
On
the
other
hand,
beans
act
as
an
antioxidant,
control
diabetes,
and
prevent
fatty
liver.
Toss
sprouts
and
beans
together,
add
carrots
and
cucumber
along
with
some
chopped
garlic
and
chillies
and
enjoy
a
tasty
healthy
snack
anytime.
7. Hard-boiled Egg
Hard-boiled eggs are a good source of protein containing only fewer calories and virtually no fat. Many health experts consider it the best snack throughout the day.
8. Soup
Soup
is
an
ideal
choice
for
snacks
and
meals
in
which
one
gets
an
endless
option
to
match
as
per
their
taste
with
a
multitude
of
health
benefits.
It
contains
fibre,
minerals,
iron,
vitamin
A,
fewer
calories
and
other
nutrients
as
per
the
ingredients
added
in
it.
Researchers
suggest
that
having
a
bowl
of
soup
before
the
meal
will
provide
you
satiety
making
you
consume
fewer
calories
later
[9]
.
9. Yogurt
Yogurt is high in protein, potassium, calcium along with numerous vitamins and minerals. The lactic acid present in yogurt help keep digestion in control, prevents different types of infection, and also plays an important role in preventing cancer.
Compared
to
other
dairy
products,
yogurt
is
proven
effective
in
suppressing
appetite
and
controlling
hunger
[10]
.
Consider
Greek
yogurt
over
normal
yogurt
as
it
contains
more
protein
and
less
fat.
10. Boiled Corn
Boiled corn contains a large amount of dietary fibre [12] and protein making it suitable to be consumed before the workout session. It contains antioxidants, folic acid, minerals like phosphorus, calcium, and magnesium, and vitamin C and A. This makes boiled corn a satisfying and stomach-filling food.
11. Pumpkin Seeds
Pumpkin seeds contain monosaturated fats that satisfy the urge to snack without affecting calories level. They are loaded with vitamin B, E, and K, iron, zinc, and magnesium [18] . Pumpkin seeds are diet-friendly and simultaneously fills the stomach with their fibre.
12. Dates
Dates have numerous health benefits. They are rich in dietary fibre [13] that helps satiate hunger cravings without adding any calories to our diet. But, one should be aware of its consumption as too much dates lead to weight gain.
13. Peanut Butter
Peanut
butter
suppresses
appetite
and
increases
fullness.
It
is
a
protein-rich
snack
that
can
be
added
to
any
fruits
for
flavour
and
to
reduce
hunger
cravings.
Peanut
butter
contains
healthy
fat,
fibre,
proteins,
and
essential
vitamins.
Studies
proved
that
adding
up
to
3
tablespoons
of
peanut
butter
in
breakfast
can
lessen
our
desire
to
eat
later
[19]
.
This
makes
it
a
great
meal-satisfaction
food.
Sum
it
up
with
banana
to
curb
your
hunger
faster.
14. Energy Bars
Energy
bars
are
quick
energy
boosting
snacks
that
can
be
taken
anytime
in
a
day.
It
acts
as
a
healthy
fuel
to
cover
hunger
pangs
and
provide
beneficial
nutrients
at
the
same
time.
Energy
bars
contain
macronutrients
like
carbohydrates,
protein,
and
healthy
fats.
Be
selective
while
choosing
energy
bars
as
they
should
not
contain
more
sugar
or
fat
in
it.
Granola
bars
are
the
best
energy
bars
as
they
are
often
made
up
of
grains
that
contain
more
amount
of
fibre
[23]
.
15. Roasted Chickpea
Chickpeas are high in dietary fibre and have a low glycemic index. This makes chickpeas a hunger-satisfying food and they are processed at a slower rate in the body, thereby controlling hunger and reducing cravings [14] .
16. Fox Nuts
Fox
nuts,
also
known
as
makhana
or
lotus
seeds,
are
incredibly
delicious
and
a
healthy
snack
to
munch
on.
They
are
low
in
cholesterol,
sodium,
and
fat
and
rich
in
protein,
iron,
magnesium,
and
carbohydrates
[20]
.
This
crunchy
snack
is
best
to
pop
in
anytime
whenever
you
are
hungry.
Roast
the
seeds
with
a
little
ghee
and
enjoy
them.
17. Cantaloupe
Cantaloupe contains folate, calcium, vitamin A, C, K, magnesium, protein, and omega-3 fatty acids [21] . It is a filling food that satiates appetite and helps control the urge to munch. Cantaloupe contains no cholesterol, no fat, and are naturally low in calories.
18. Home-made Rye Crackers
Studies
found
that
in
comparison
to
wheat
bread,
rye
crackers
reduce
the
next-meal
appetite
by
8%.
They
are
high
in
fibre,
protein
and
also
contain
selenium,
iron,
and
other
nutrients
[24]
.
Rye
crackers
are
crispy,
crunchy
and
control
hunger
along
with
providing
sufficient
energy.
19. Roasted Almonds With Honey
Almonds are satisfying and they help control appetite [15] . They contain unsaturated fat and fibre which make them a snack filled with nutrients. They also contain omega-3 fatty acids and proteins and as we know, proteins take much time to digest, giving us a full-stomach feeling.
20. Celery
Celery
is
best
regarded
as
a
cheap
diet
food,
low
in
calories
containing
a
good
amount
of
dietary
fibre.
It
is
a
versatile
veggie
that
can
be
eaten
raw
and
cooked
both.
Celery
is
rich
in
vitamin
K,
vitamin
A,
folate,
potassium
and
low
in
calories
[22]
.
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