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Four Golden Rules To Snack Healthy

Who said snacking is not good for your health? Healthy snacking can curb cravings, keep your blood sugar levels under control and can also help balance hormones. Read on to find out ways to snack healthy, minus the guilt.

By Hima
20 Jul 2022

Healthy snacking provides us with much-needed energy between meals. A recent study published in Clinical Nutrition Journal, 2022 shows that protein-based snacks like Oats Almond Shake or Moong Dal Cheela improve cardiometabolic health in adults. The easiest way to ensure you practice healthy snacking is by planning your snacks while limiting unhealthy snacks such as chips and candy that you bring into your home. They are high in sugar, salt, and fats that more often than not result in weight gain which directly affects your heart. Here are our top tips for healthy snacking.

 

1. Munch Vegetables

Raw vegetables are truly the best snack as they support health on so many levels. They provide phytonutrients and antioxidants that prevent damage to our cells. Eating leafy vegetables can reduce cardiovascular diseases, diabetes, and obesity shows a paper in the International Journal of Chemical Studies, 2019. Raw carrot, steamed beetroots and broccoli are high in fibre that add a delightful crunch and also help the digestive system by promoting regular bowel movement and prevent constipation. Make it tastier by dipping the veggies in a healthy dip, try Tzatziki.

 

Related Story: 4 Healthy Snacks for Your Bike Ride

 

2. Pick Whole Foods Over Processed Foods

Stick to fresh, wholesome foods that are close to their natural state. Eating whole foods that are mostly fresh such as fruits, vegetables, and whole grains is definitely a path to optimal health as they are unprocessed, free of chemical additives, and full of nutrients.

 

Blood triglycerides are a type of fat stored in fat cells. When we eat, our body converts the calories that aren’t required right away into triglycerides. Triglycerides levels are strongly dependent on your food intake. Nuts and eggs are few whole foods that have the ability to reduce triglycerides level in the body as well as provide nutrients. A recent study in Cell Metabolism Journal conducted a study monitoring people for a period of 7 days with specific diets. It revealed that people on processed diets gained weight while people that consumed unprocessed diets lost weight.

 

3. Opt for Protein-Rich Snacks

Protein provides you with a fair amount of micronutrients. Chia seeds, for instance, is a protein-rich snack that has the ability to convert glucose into a carbohydrate that our body releases slowly, thereby increasing satiety between meals. Nuts are also rich in proteins, in addition they also provide fibre, antioxidants, vitamins, and minerals. A recent study in Nutrients Journal, 2019, showed that almonds help a person stay full for longer than a cracker (or say a packet full of chips).

 

Related Story: A Nutritionist’s Guide To Satisfy Food Cravings

 

4. Snack at the Right Time

Not eating for a long time (five hours or more) slows down your metabolism and drops blood sugar levels. Slower metabolism causes our body to burn less fat than usual. Also by the time you finally eat, it will be hard to make the right decision as you will be ravenous with hunger. This increases impulsiveness and makes you prone to making poor eating decisions. Also don’t forget to reward yourself with a healthy snack after an intense workout. It is important to replace your energy stores and rebuild your muscles with proteins.

 

We often avoid snacking because it is usually associated with weight gain. It is common to assume that snacks and weight loss don’t go hand in hand. However, it is a common misconception and healthy snacking is easy if you remember to add healthy fats, protein, and fibre and avoid processed foods.

 

 

 

 

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© Copyright Lifetime Wellness Rx International Limited. All rights reserved throughout India. Reproduction in part or in whole is prohibited. Wellness suggestions and treatments discussed in this issue are only indicators of what makes one healthy or not. It may not be an accurate assessment of what’s specifically ideal for you. Consult with your doctor before undertaking any treatment.