You’re working away when that midday slump hits and you’re grateful for the stash of snacks you keep stowed away in your desk drawer. You nosh away, but then, bam! You're hungry again an hour or two later and you’re contemplating another snack, plus what you’ll have for dinner.
What gives? Well, certain foods can make us feel full for longer (fat, protein, and fiber) while others, like processed carbs, are metabolized quickly, leading to an energy spike and crash. And of course, those hunger pangs you feel an hour after eating.
That's why it's time to swap your old eats for some high-protein snacks that will keep you full longer. “Including more protein in your meal helps you feel full because it slows digestion and helps buffer the breakdown of the carbohydrates in that meal so you don’t burn right through it and wind up feeling hungry right after eating,” says Jessica Cording, R.D., a New York City-based registered dietitian.
But how much protein is enough? You can consider your snack high-protein if it has five to eight grams of protein, says Cording. That might not sound like a lot, but consider that the average woman should be eating about 25 to 30 grams of protein per meal. Compared to what you're having for a meal, eight grams seems a lot more reasonable for a snack. (Plus, eating too much protein does have its health drawbacks.)
These nutritionist-recommended, high-protein snacks will help you solve any crime until dinner time...or at least stay full until it’s time for dinner.