Long neglected or reduced to a fruit or a sweet bar, snacks can however become real health allies … provided you are well chosen! For dietician-nutritionist Alexandra Murcier, integrating proteins into her snacks is “much more interesting than consuming sweet foods “. For what ? Because proteins are full, do not vary blood sugar, and support our vital functions without causing cravings in return. Here are 5 simple options to add to your daily life.
Why bet on snack proteins?
Proteins are essential to the proper functioning of the body: they participate in muscle construction, fabric repair, hormonal regulation, and even basic metabolism. They are also very useful for avoiding pump strokes and sugar desires.
“Snacks are an excellent opportunity to consume more protein. This helps to better manage blood sugar, feel full longer and have stable energy”explains for her part Alexandra Murcier.
And good news: there are many tasty, practical and varied options to fill up on protein on a daily basis, without falling into excess.
Cottage Cheese
With its light texture and its soft taste, the cheese cottage is an excellent option rich in protein and low in fat. To taste natural, with a few berries or on a tart of wholemeal bread.
Hard eggs
Easy to prepare and transport, they provide about 6 g of protein per egg. They satisfy a lasting way, without causing a pic of blood sugar.
Turnard white slices
Ideal for a salty snack, turkey slices are rich in lean protein. “”Be careful, however, to choose a low -transformed version without additives“, advises the expert.
Oilseeds
Almonds, nuts, hazelnuts, pistachios … rich in vegetable proteins, essential fatty acids and magnesium. “”A handle is enough! To consume nature, without salt or added sugar “, she specifies all the same.
Skyr or little Swiss Nature
Excellent for a milky snack, they combine protein and full texture. The Skyr, in particular, is very rich in protein and low in fat. It is also a great way to add protein to fruit smoothies for example.
These snacks to avoid (despite their proteins)
Who says proteins does not say that it is necessary to close your eyes on everything else. Thus, certain highly promoted hyperprotein foods are a false good option for our expert.
“Watch out for hyperprotein products from trade, such as some hipro type yogurts: they often contain sweeteners in large quantities, harmful for microbiota and potentially carcinogenic”, warns the dietician.
It is also more reserved on fish such as tuna or salmon in snacks, “Due to their high pollution rate (mercury, microplastics, etc.). “ A reality to know.
The essential is therefore elsewhere. Missing on simple, little processed foods, and balance the sources: “We must not fall into a hyperprotein diet logic, which can be deleterious for the kidneys and the source of yoyo effect “recalls Alexandra Murcier. But with these 5 sources mentioned, little chance of making a mistake.