High-Protein Snacks
We all know that protein is a necessary ingredients in a healthy diet. But there are different types of protein, and not all protein is equal. When you're eating for optimum health and trying to maintain control over your total calorie intake, it's good to be aware of the additional benefits that some protein-rich foods supply. A handful of nuts may satisfy your need for a quick snack, but, if you're hungry, you should look to a cup of legume soup to fill you up. No matter your circumstance- a proper source of proteins is available.
A Quick Course in Proteins
Protein can be stored in the body, where it is utilized mostly by the muscles. It is necessary for growth, energy and maintenance. In fact, proteins are basic building blocks for your body’s cells, and a protein-deficient diet can eventually lead to the breakdown of bodily systems and functions. Enzymes and regulatory substances like insulin are also proteins, and geneticists have identified several other types, including: structural proteins, hormonal proteins, immunoproteins and transport proteins.
In terms of your diet, the types of compounds that compose a protein may be more important than the proteins themselves. There are nine essential amino acids that must be consumed to build the proteins your body needs to function. Foods that contain adequate amounts of each amino acid are known as complete proteins. Most complete proteins are animal proteins like beef, eggs, and dairy; but, there are options for vegetarians and vegans as well, including: soybeans, algae, hemp seed, buckwheat, and quinoa.
Food High in Protein
Actual protein content of your food will vary based on many factors, but the following generally offer ample sources of the nutrient:
- Beef
- Chicken and other Poultry
- Seafood
- Eggs
- Milk, Cheese and Yogurt
- Peas and Beans
- Nuts
- Seeds
- Soy
According to the National Institute of Medicine, protein should supply a healthy dose of calories, between 10 and 35 percent of your daily intake. Each gram of protein supplies about four calories; for the average woman that translates to 46 grams of protein a day, with 56 grams for the average male. Most protein is transformed into glucose; but, it takes the body three to four hours to process protein, and foods that are high in protein aren't likely to cause an increase in blood sugar levels.
Snacking for Health
Low-fat, protein-rich foods make great snacks. By planning your snacks, you can also balance your energy requirements throughout the day to avoid those familiar "sinking spells," by consuming other beneficial nutrients. A handful of nuts, especially almonds or walnuts, provides a healthy serving of protein and may also reduce the risk of heart disease. Nuts tend to be high in calories, though, so you should be sure to not overindulge.
Peanut butter, cream cheese or hummus spread on crackers or used as a vegetable dip can make great protein-packed snacks. Mix up a fruit smoothie with fresh berries, yogurt and a bit of honey to add antioxidants as well as calcium and vitamin D to your protein source. Eggs supply vitamin D as well, and they support ocular health and memory. Seafood is rich in many nutrients, including omega-3 fatty acids, and is extremely low in calories.
Seeds are a source of magnesium, which is necessary for bone health, are high in fiber, and protect against type 2 diabetes. Protein-rich beef is one of the best sources of iron; poultry supplies zinc, selenium and niacin, all of which are vital for our wellbeing.
Strive for Balance
While any healthy diet plan is essentially a balancing act, pay attention to the protein you consume, get the proper amount of sleep and exercise, and learn how to choose sensible snacks to keep your energy levels high and your calorie intake in check. You have only your good health to gain from the effort.
Protein-Packed Snack Recipes
Create your own protein sources with these easy to follow recipes, each of which are low in calories and saturated fat to support overall health and a well-balanced diet.
Pumpkin Chia Seed Pudding Recipe
Start the day off with a preponderance of protein; this a palatable pudding packed with seeds, dairy and nuts to offer a healthy helping of protein in a low calorie breakfast you’ll love.
Ingredients: Milk, pumpkin puree, chia seeds, maple syrup, pumpkin spice, sunflower seeds, sliced almonds, fresh blueberries.
Total Time: 10 minutes
| Yield: 4 188-gram servings
No-Bake Granola Bars Recipe {gluten-free, vegan}
These delectable snacks are both gluten-free and vegan to offer a protein-packed snack anyone can enjoy. Each serving offers an incredible 13.9 grams of protein!
Ingredients: Gluten-free rolled oats, peanut butter, dried tart cherries, pistachios, flaxseed meal, walnuts, pumpkin seeds, sunflower seeds, agave syrup. unsweetened applesauce, melted cacao nibs or dark chocolate.
Total Time: 15 minutes
| Yield: 8 - 10 servings
Homemade Granola Bars Recipe {gluten-free}
Variety is the spice of life, so supplicate your intake of our no-bake granola with this lower calorie, low-fat option that offers a more modest portion of protein with 8 grams per serving.
Ingredients: Dried mulberries, dried strawberries, raw cashews, organic peanut butter, ripe bananas, raw sunflower seeds, hemp protein powder, gluten-free rolled oats, chia seeds, flaxseed meal.
Total Time: 40 minutes
| Yield: 12 76-gram bars
Quinoa Veggie Wrap Recipe {vegan}
Yet another vegan snack, these delectable wraps offer an abundant 13 grams of protein per 332-calorie serving. The wraps also offer 11 grams of fiber and abundant supplies of both iron and vitamin A!
Ingredients: Tortilla wraps, quinoa, hummus, fresh spinach, sun-tomatoes, shredded carrots.
Total Time: 30 minutes
| Yield: 4 wraps
