7 Real-Food Snacks To Keep You Going In Between Meal Times

Snacks can play an essential role in maintaining blood sugar levels and enhancing overall nutrition, especially for individuals managing diabetes or other health conditions that require close monitoring of blood sugar. Although snacking tends to be abused by many Americans, it doesn't have to be an unhealthy habit. There are many ways to use snacks to your advantage, especially if you're constantly on the go and you just need those extra calories to keep you going until your next full meal.

Eating small, frequent meals or snacks (rather than fasting for 16-20 hours straight and stuffing in all your food in a short window) helps to stabilize blood sugar levels throughout the day. This is particularly important for diabetics, as it helps to avoid the peaks and troughs that can lead to feelings of lethargy or even more serious health concerns. Healthy snacks can also promote feelings of fullness and prevent overeating at mealtimes. A snack that combines complex carbohydrates with protein and healthy fat can create lasting satisfaction and may aid in weight management. For athletes or those with an active lifestyle, snacks can provide a needed energy boost during the day. The right balance of carbohydrates and protein can fuel a workout or support recovery. Carefully chosen snacks can also provide vital nutrients, including vitamins, minerals, fiber, and protein.

However, when done wrong, snacking can lead to weight gain if not controlled, especially when choosing high-calorie, low-nutrient options like chips, sweets, and sodas. These types of snacks can contribute to obesity and other health issues if consumed in excess. Unhealthy snacking choices, rich in refined sugars and fats, can cause blood sugar spikes followed by crashes. This can be especially harmful to those who are insulin resistant (which is the majority of the population) or have diabetes. Additionally, sometimes snacking isn’t driven by hunger but emotions like stress or boredom. This can lead to overconsumption of unhealthy foods and a disconnect from actual hunger signals.

The first way to make sure snacking is done right is to start with your meals. Ensure you are eating nutritious, complete meals on a regular schedule, not sporadically. These meals should be protein-rich, with healthy fats and complex carbs. That in and of itself should help you crave less food in between meals. From there, you can determine which time of day you really feel like you need a snack. For most people, it's between lunch and dinner, as your blood sugar naturally drops around 3 or 4 p.m. and you feel a little slump, which is why most people tend to reach for another cup of coffee. This could be a strategic time of day to add some protein into your daily diet. But rather than depending on the processed foods that are full of weird ingredients, preservatives, seed oils, etc., let's go for whole foods that will give you real sustenance. Here are a few options.

Hard-Boiled Eggs

Eggs are a nutrition-packed food, especially if you're getting the organic pasture-raised variety. They contain protein, choline, vitamin A, vitamin B6, vitamin B12, folate, vitamin D, riboflavin, biotin, zinc, calcium, selenium, copper, iron, and much more. A 2020 meta-analysis found that moderate egg consumption is associated with lower cardiovascular disease risk. There have been many other studies that point out the health benefits of eggs. Hard boil a batch of eggs over the weekend so you have a whole Tupperware of them waiting for you in the fridge. That makes it easier to just grab and go so you can snack on some satiating protein in between meals.

Organic Greek Yogurt and Berries

Yogurt has a lot of important probiotic bacteria and is a great source of protein. Get organic Greek yogurt (preferably grass-fed) that is full-fat to reap the most benefits. Pair it with some organic strawberries or blueberries, and maybe even a sprinkle of cinnamon, and you've got a great mid-afternoon snack that will give you a little pick-me-up without weighing you down. If you want some extra flavor, add vanilla extract, cacao nibs, and even hemp hearts. Studies have shown that people who consume full-fat dairy have a lower risk of obesity, diabetes, and cardiovascular disease.

Chia Pudding

Here's an option you can meal prep and have ready for the week. All you need is your choice of milk (consider raw dairy), chia seeds, a clean protein powder, maple syrup or raw honey, and some fruit for topping. It's a great grab-and-go option, so if you don't have time to put anything together, you can take this out of the fridge and simply put a spoon to it. Simple and delicious, especially if you are someone who has a sweet tooth.

Cottage Cheese with Raw Honey

Cottage cheese is a nutrient-rich dairy product that offers several health benefits. High in protein, it aids in muscle growth and repair, making it a popular choice among athletes and fitness enthusiasts. Its calcium content supports bone health, while the presence of B vitamins helps with energy metabolism. Being low in fat and calories, cottage cheese is also an excellent option for weight management. Additionally, the probiotics found in some cottage cheese can support digestive health. Simply top it with raw honey or add on your favorite fruits and chopped nuts as well. Easy and satiating.

Egg Bites

It may feel like some extra work on the front end, but when you prepare some egg bites for the week, you will be so happy with yourself. Egg bites can be used as a quick breakfast, but just as easily for a quick snack. Experiment with whatever add-ins you like, such as turkey, cheese, bacon, etc. The more protein you can pack in there, the better.

Raw Veggies and Hummus

Rich in protein and fiber, hummus can aid in digestion and help maintain stable blood sugar levels. Its healthy fats, primarily from olive oil and tahini, contribute to heart health and brain function. Hummus also contains essential nutrients like vitamins and minerals, including folate and iron, and offers a little protein to help you feel fuller for longer. Raw carrots are rich in dietary fiber, support immune function, and pack a big punch of antioxidants. Snack on raw carrots, celery sticks, and grape tomatoes with a little scoop of hummus and that should hold you over until your next meal.

Sliced Avocado and Biltong

Avocado is known to be a great brain food that is full of healthy fats. Pair it with grass-fed biltong, a South African snack made by curing and drying slices of beef. It's known for being high in protein, which aids in muscle growth and recovery, making it a popular snack among athletes. The curing process also retains essential vitamins and minerals like iron and vitamin B12, contributing to overall health. Unlike jerky, biltong is not smoked, and it typically contains fewer preservatives and sugars, making it a healthier choice.

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