Living a hectic life and don’t have time to prepare a meal? There are a lot of snack options available in the market today that would satisfy your hunger for the time being but they all are filled with highly refined carbs and sugar, which can leave you feeling unsatisfied and craving more food in the end.
Food with a good source of protein content can be a smarter choice for in-between-meal snacking. Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion, and stabilises your blood sugar levels. Several foods are high in protein such as meat, seafood, eggs, and dairy products but if you are vegan or vegetarian then plant-based protein snacks such as nuts, beans, and legumes are the best options for you. But don’t just directly jump onto the protein snacks, apart from being healthy if you intake excess protein it might affect your health. Here are some key points to consider while choosing high-protein snacks and a variety of protein-loaded snacks that are healthy and portable, so you can enjoy them even when you’re on the go.
Key points while choosing high protein snacks
Choosing high-protein snacks is a smart move for your health and energy levels; it keeps you fueled and satisfied. Know some of the key points to consider:
Protein Content
Protein is essential for muscle repair and growth, making these snacks an ideal choice for fitness enthusiasts and individuals looking to fuel their active lifestyle. Look for snacks with at least 15-20% of calories from protein per serving to help keep you full and provide sustained energy.
Quality of Protein
Opt for snacks with high-quality protein sources like lean dairy, nuts, legumes, seeds or from the meat, poultry, fish and eggs. These sources provide essential amino acids and are generally healthier.
Low in Added Sugars
Be cautious of protein snacks that are loaded with added sugars. Excess sugar can negate the benefits of protein by causing energy spikes and crashes. Read labels and choose snacks with minimal added sugars.
Fiber Content
A good high-protein snack should also contain fiber. Fiber helps with digestion and keeps you feeling full. Look for snacks that have a balanced protein-to-fiber ratio.
Caloric Balance
Consider your calorie needs. If you’re looking to maintain or lose weight, choose snacks that align with your daily caloric goals. High-protein snacks can still be calorie-dense, so portion control matters.
Satiety Factor
Opt for snacks that not only provide protein but also offer satiety. Foods with healthy fats, like nuts or seeds, can help keep hunger at bay.
Convenience
Busy schedules shouldn’t hinder your progress towards a healthy lifestyle. Look for high protein snacks that fit your lifestyle and are conveniently packaged, making them perfect for on-the-go snacking.
Allergies and Dietary Restrictions
Take into account any allergies or dietary restrictions you may have. Fortunately, there are many plant-based protein snacks available for those with dietary limitations.
Top 10 high protein snacks that are low in calories
Trail Mix
Trail mix is a popular snacking choice as it can be easily prepared at home using just a few ingredients such as two tablespoons of raisins, one ounce of pumpkin seeds, and one tablespoon of almonds , one tablespoon of pistachio and cashew. All of these provide 11 grams of protein and just 259 calories. People can also add other dry fruits, nuts and seeds according to their preferences. It is a perfect blend of protein and fiber. It helps to promote healthy digestion and fuels beneficial bacteria in the gut
Greek yogurt with nuts and berries
Greek yogurt is packed with protein, but flavored varieties can contain a lot of added sugar, so be sure to read the nutrition facts label. To enhance its taste add a tablespoon of chopped walnuts and fresh or frozen berries to a small container of creamy fat-free Greek yogurt.
Hard-boiled eggs on toast
Eggs are a great source of protein, vitamins and minerals. Add fresh spinach and a slice of tomato for extra nutrition. Eat it with whole-grain bread
Veggies and hummus
It’s important to get the goodness of veggies throughout the day. For a spicy twist, dip boiled vegetables in hummus. Veggies are rich in fiber, while hummus—which is made from mashed chickpeas—provides five grams of protein and four grams of dietary fiber.
Broccoli
Broccoli is higher in protein than many other vegetables. One cup of broccoli has almost 2.6 gm of protein, only 31 calories and contains nutrients such as folate and potassium.
Oats and Quinoa
Oats offer about 13g Trusted Source of protein per 100g. They are also a source of complex carbohydrates. Quinoa contains all 9 essential amino acids, making it an excellent choice for those who do not eat a lot of protein from animal sources.
Artichokes
Artichokes are high in fiber and offer a good amount of protein. A 1/2-cup of cooked artichoke provides about 2.4 gTrusted Source of protein.
Pumpkin seeds and Chia seeds
Pumpkin seeds are best snacking options and it is full of protein and minerals, such as magnesium and selenium. Pumpkin seeds can also be added to granola, smoothies and can be consumed roasted. While Chia seeds have 5g Trusted Source of protein per ounce, along with omega-3s, fiber, and calcium. Vegans and vegetarians often use chia seeds as an egg substitute, and many people enjoy adding them to smoothies or salads for extra health benefits.
Avocado
Avocados are very rich in protein; One cup (230 g) of avocado offers 4.5 gTrusted Source of protein. It also contains unsaturated fat, fiber and nutrients such as potassium.
Protein Bars
Protein bars are a smart choice when you’re in need of a high-protein snack but don’t have time to prepare. They can be enjoyed on their own or paired with a piece of fresh fruit for a more filling snack option.
Remember that the best high-protein snack for you may vary depending on your individual dietary preferences and goals, so don’t be afraid to explore different options to find what works best for you.
Upside Health prioritises your wellbeing without compromising on taste and suggests some good snacking options just for you because you deserve the best! We understand the importance of maintaining a balanced diet without compromising on taste and satisfaction. That’s why we make sure you eat healthy snacks that are nutritious and contain a good source of protein.
