There’s a war on sugar at the moment. While the debate rages about whether saturated or unsaturated fats may or may not be ok in a controlled diet, opinion is unequivocal about the dangers of added sugars. And they can be hard to avoid, even in foods sold as healthy options. Some breakfast cereals sold in the organic and gluten free section can still contain as much as 30 percent sugars. And many sports bars and snacks are similarly overloaded.
So what can you nibble on between meals that’s not going to ruin all the hard work you’re putting into your diet? The key is slow-burning energy that will leave you fuller for longer, rather than a quick sugar burst that may give you a quick high, but will be followed by a debilitating crash later on.
Here’s our top 5 snacks for sugar free satisfaction:
1 Whole nuts
Highly concentrated fibre, protein, antioxidants and heart-healthy fats. Nuts are full of nutrition and easy to carry with you. Make sure you’re eating fresh whole nuts, and not the processed salt-heavy ones you find in the pub. And be sparing, they’re high in calories, but you won’t need many to stave off the hunger.
2 Peanut Butter Celery
It’s a myth that celery is calorie negative – it doesn’t take more calories to eat than it gives you, but it is a very low calorie food, and the water content will help you feel fuller. Dip it in a little crunchy peanut butter which will give you extra protein and nut oil, but make sure it’s a natural brand – some of them do contain added sugars. If you’re not keen on peanut butter, try a low fat cream cheese, or a hummus or guacamole dip.
3 Edamame
Green soybeans are a delicious and very moreish snack. They’re fibre rich, with high quality carbohydrates, protein and omega-3 fats. There’s something very satisfying about popping them out of the pods, and having to do that will slow down your snacking as well. Because they’re so moreish, give yourself a portion of around a cupful at a time, otherwise the whole bag will disappear before you know it!
4 Rice cakes
They’re low calories and carbohydrates, easy to carry anywhere, and you can top them with pretty much anything to create a variable snack. Low fat cheese slices, fresh fruit or vegetables, guacamole, fresh salsa, whatever takes your fancy.
5 Fresh fruit
Some people have started to limit their fruit intake, worrying about high fructose levels. But it’s the added sugars that are the problem, and that’s not fructose. There’s nothing fresher or more natural than fruit. It’s high in vitamins, fibre and water and everyone’s got a favourite. For a bit of variety, take some dried fruits, and whizz in the food processor with some nuts and oats and a little coconut oil. Roll it into balls or flatten into bars and chill in the fridge, and you’ve got your own homemade healthy energy bars.
We include 2 snacks a day in our food plans, so you don’t need to go hungry between meals, and there’s no added sugars in anything we make.
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