Following a healthy and natural diet is not incompatible with enjoying a healthy snack. These 5 proposals confirm this.
When you want to follow a healthy and natural diet and control weight, one of the most difficult moments to cope with is the period between the main meals, those moments in which we get hungry and we would resort to anything to silence the roar of the stomach.
It is advisable to avoid resorting to very fatty, ultra-processed and non-nutritious foods, and opt for satiating and nutritious alternatives such as fruits, vegetables, whole grains or nuts. There are many healthy options you can have on hand, such as the ones we propose below.
1. PISTACHIOS
Taking a handful of pistachios is a nutritious snack that can bring various health benefits. Pistachios are rich in antioxidants, which help fight free radicals and premature aging, and an excellent source of protein, fiber, and healthy fats. They also contain vitamin E, potassium and other important nutrients.
They are a complete source of vegetable protein, that is, they contain all nine essential amino acids. A 1/4-cup serving contains 6 grams of protein. Its high fiber content (higher than other nuts) contributes to the feeling of satiety.
It highlights its content in zeaxanthin and lutein (the highest among nuts), antioxidants that protect the eyes and prevent age-related macular degeneration (AMD) and other eye diseases.
In addition, pistachios release energy slowly, which makes them the ideal snack to take before exercising. In addition, the proteins they contain can help muscles recover after sport.
2. EDAMAME
Edamame are immature soybean pods and is a very typical appetizer of Japanese cuisine. Boiled or steamed and with a pinch of salt it is a nutritious and low-calorie snack (100 g provides only 140 kcal) ideal for those who want to lose weight.
It provides a high content of fiber, antioxidants, vitamins and essential minerals, such as thiamine, iron, magnesium, phosphorus, copper, vitamin K, folate and manganese. In addition, it is a great source of vegetable protein: 100 grams provide 11.5 g of protein.
3. HUMMUS WITH SEED CRACKERS
Hummus is a very nutritious vegetable pate and easy to prepare. It is made with cooked chickpeas, tahini, olive oil, lemon juice and garlic.
It is rich in fiber and vegetable protein and also provides vitamins and minerals, such as calcium, iron, folic acid, zinc and B vitamins, and is naturally low in calories, which makes it an excellent option for people who want to control their weight.
You can take it with healthy crackers that you can prepare at home with quality seeds and cereals. If you don’t like chickpeas or want to try different hummus, you have other equally tasty and nutritious options. In this article you will find 10 hummus recipes that you probably have not tried yet.
4. DEHYDRATED FRUIT
If you fancy something sweet, dried fruit can be an excellent choice. The dehydration process of the fruit causes its nutrients to concentrate and consequently provides a lot of fiber, vitamins and minerals and is rich in antioxidants, with numerous health benefits. Papaya, banana, peach, pineapple, apple… Choose your favorite fruit and dehydrate it yourself at home with these tips.
The fiber contained in dried fruit helps fill the stomach and slows digestion, which makes you feel full longer. In addition, it promotes digestive health. However, we must bear in mind that it is an energy food, with a high content of sugar and calories, so it should be consumed in moderation.
5. DARK CHOCOLATE WITH ALMONDS
Almonds are an excellent source of vegetable protein: a serving of about 23 almonds contains 6 grams of protein. They are also rich in fiber, heart-healthy monounsaturated fats, vitamin E, magnesium, phosphorus, and potassium.
Although, like other nuts, they provide enough calories and should be eaten in moderation (a handful is enough), their fiber and protein content makes you feel full and satiated faster and longer, which contributes to weight control.
You can combine it with a piece of dark chocolate (with as much cocoa as possible), which has an antioxidant and stimulating effect. Although remember that, if you want to control weight, it is advisable to take it in moderation.
