If you find you just can’t stop at two scoops of gelato or you devour the entire packet of salt and vinegar chips chances are you are hungrier than you thought you might be.
And often, that hunger can come down to not eating enough protein.
Studies show that protein is by far the most filling. It helps you feel more full – with less food. This is partly because protein reduces your level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full.
So to help crush your cravings in a simple but effective way, nutritionist Kathleen Alleaume has shared some of her top protein snacks with 9Honey Coach.
Nuts
Nuts are lauded as one of nature’s nutritional powerhouses. Not only are they full of plant protein, but these nourishing staples dish up the gut-friendly fibre and healthy fats.
One handful (30g) = 6 grams protein.
Edamame
Need to up your veg intake? Look to the freezer for edamame (soy) beans. These green bean pods are low in saturated fat and serve up plant-based protein and gut-filling fibre for a great pick-me-up. Heat up in the microwave and sprinkle with paprika for a savoury delight.
50g serve (1/2 cup) = 7 grams protein.
Roasted Fava beans
Like the sound of a crunch when you snack? Swap out crisps for Fava beans. Not only will you slash the salt and saturated fat, but you’ll down more fibre and plant protein: two key nutrients that may help to satisfy your hunger and regulate your appetite.
1 serve (25 grams) = 7 grams protein.
Greek yoghurt
Greek yoghurt is packed with bone-boosting calcium and probiotics cultures – ‘friendly’ bacteria known to improve the microbial balance in your intestine. Paired with berries and a sprinkle of cinnamon is like having a dairy dessert but without excess kilojoules.
Look for brands with 10 grams protein per 100 grams.
Protein muesli bars
When you’re on the go and need some sustenance to throw in your bag, a protein muesli bar can satisfy you, as part of a healthy varied diet. To pick the right bar that’s filling and contains a balanced blend of ingredients, look for a wholegrain bar that contains protein.
UNCLE TOBYS Protein muesli for example has 7 grams of protein per bar.
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