When you are famished and desperate for a snack, there is no shortage of fast food and junk food you can reach for. However, for foods or fruits that stop hunger pain and are also healthy and satisfying, you have to be more selective. The key is to look for high-fiber and high-protein foods, because these help you feel full quickly and -- unlike sweets or starch -- won't cause your blood sugar to spike, leading to a crash that will leave you feeling hungry again.
Apples
Though they might not keep the doctor away, apples can drive away hunger pains while providing you with essential nutrients. Apples are naturally sweet, which helps reduce the temptation to reach for sugary snacks, and they have a high water content, which is good for hydration. Additionally they have two types of fiber, according to the University of Illinois Extension, which means you feel fuller longer. Plus they are a good source of vitamins A and C.
Raspberries
Raspberries are an ideal snack if you have a sweet tooth because, despite their delicious flavor, they are actually low in sugar and high in fiber. The USDA Food and Nutrition Information Center reports that 1/2 cup of raspberries has 4 g of fiber, 35 calories and less than 3 g of sugar. If you cannot get fresh raspberries, try unsweetened frozen raspberries; they have the same fiber content and nearly as much vitamin C and A, and make a tasty addition to smoothies and fruit salads.
Nuts
You might think nuts are a poor choice for a healthy snack because they are high in fat and calories, but the book "Nutrition and Weight-Control for Longevity" notes that nuts in fact offer a variety of nutritional benefits and that snacking on nuts can control hunger for several hours. The fat in nuts is heart-healthy unsaturated fat, and nuts have high levels of protein and fiber. This means you feel satisfied with just a small portion, reducing further cravings. Also, nuts are extremely portable, making them an ideal on-the-go nibble.
Low-fat Dairy
Low-fat yogurt, cottage cheese or milk are all excellent, hunger-quelling snacks with plenty of nutritional benefits. Dairy is high in protein and has been shown to help burn body fat, according to the "International Journal of Obesity." It is also high in calcium, and most dairy is supplemented with vitamins A and D, making it a good source of essential nutrients. Dairy products are also readily accessible and versatile; use low-fat milk to make a healthy smoothie, or add fruit to plain yogurt for an even more nutritious and satisfying treat.
References
- University of Illinois Extension: Apples Nutrition
- USDA Food and Nutrition Information Center; Raspberries; 2011
- "Nutrition and Weight-Control for Longevity"; Lora Brown Wilder; 2007
- "International Journal of Obesity": Dairy augmentation of total and central fat loss in obese subjects; M. B. Zemal, et al.; 2005
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