Opt for High-Protein Snacks for a Healthier Indulgence
Key Takeaways:
- Snacks play a crucial role in managing hunger and preventing overeating, but poorly chosen options may introduce unnecessary or even excessive calories into your diet.
- Individuals with a healthy weight typically choose healthier snacks such as protein-rich foods, fruits, and whole grains, whereas those struggling with their weight often go for snacks high in fat and sugar.
- Soy-based snacks are excellent choices for their high protein content, playing a role in appetite control, diet quality, satisfaction levels, mood, and brain performance.
- Soybeans are nutritionally superior as they are the only vegetables providing complete protein, which includes all nine essential amino acids required for health, they are also rich in B vitamins, iron, calcium, and omega-3 fatty acids.
- It’s important to check the protein count on nutrition labels before purchasing and avoid processed soy foods that contain additional saturated fat, cholesterol, and/or sugar.
Do your usual afternoon goodies leave you craving more? If your quick hunger fix is a packet of salty crisps or a chocolate bar, there’s a healthier way to satiate that hunger – opt for a high-protein snack, says a study published in The Journal of Nutrition.
Nutritional Impact of Snacks
Snacks can be the linchpin of your diet. They serve as a bridge between meals, helping to manage your hunger and prevent overeating. However, they can also introduce unnecessary or even excessive calories into your normal intake if not chosen wisely.
Studies indicate that individuals with a healthy weight tend to select healthier snack options, like protein-rich foods, fruits or whole grains. In contrast, those struggling with their weight often opt for snacks high in fat and sugar, which further exacerbates their weight issues.
Embrace Soy-Based Snacks
Research showcasing teenagers as participants found that soy-based, protein-dense snacks are ideal choices. Such dietary choices allow you to incorporate more plant foods into your diet. By comparing a high-protein soy snack’s impact against a high-fat snack, the researchers discovered that soy protein consumption enhanced appetite control, diet quality, and satisfaction levels. The added bonus: it can also improve your mood and brain performance.
Soybeans stand out nutritionally – they’re the only vegetables that offer complete protein, including all nine essential amino acids required for health. Rich in B vitamins, iron, calcium, and omega-3 fatty acids, soybeans are a powerhouse of nutrients. When consumed whole, like edamame, they are also an excellent fiber source. Other soy derivatives include tofu chunks perfect for salads, soy milk suitable for smoothies, and yes, even soy cheese.
Do remember to examine the protein count on nutrition labels before purchasing, and steer clear of processed soy foods that have additional saturated fat, cholesterol, and/or sugar.
Additional Resources
Discover more about soy and browse through numerous soy recipes from the Soy Foods Association of North America.
