It’s been dubbed ‘the new smoking’ – as fattening as daily pizzas, and a habit that’s just as harmful as regular boozing.
Snacking is a habit that Britons are struggling to quit. A staggering 80 per cent of people in the UK admit to snacking between meals, with almost a third swapping entire meals for grazing throughout the day.
But according to recent YouGov data, half of British snackers opt for something sweet – meaning cakes, pastries, sweets and chocolate – most of which are packed with sugar, fat and excess calories.
Sugary treats are also likely to result in a rapid drop in blood sugar, leaving you hungrier than you were to begin with.
Studies have consistently shown associations between snack frequency and the risk of obesity, as well as its related conditions, for instance heart disease, diabetes and cancers.
However, scientists have found this relationship vanishes if the snacks themselves are healthy.
‘Snacking has received a fair bit of bad press over the years’, says nutritionist Rob Hobson. ‘But realistically, snacking culture isn’t going anywhere and it’s no bad thing to snack, if it’s done right. It can be a great way to get in extra nutrients too.’
Here, diet experts select 10 of the healthiest snacks to keep you satisfied between meals. Some you’ll find at your local supermarket, while others are likely already in your kitchen cupboards.
Two thirds of snack eaters look for foods with specific health benefits, according to Mintel
Barebells Cookies and Cream bar
Per 55g bar: 190 calories, 6.4g fat, 20g protein, 3.5g fibre, 1.5g sugar, 0.1g salt
With the protein equivalent of nearly four eggs, barely any sugar and under 200 calories, dietician Ro Huntriss, says this £2.95 shop-bought snack is an excellent choice.
She adds that consumers shouldn’t be put off by the relatively long ingredients list that includes artificial sweeteners and added fibres – as long as you don’t eat this every day.
‘Artificial sweeteners may cause digestive discomfort in some people,’ warns Huntriss.
‘Some of the protein also comes from collagen, which isn’t as useful for muscle protein synthesis, aka muscle growth, as milk or whey protein.’
Verdict: 8/10
Apple slices and peanut butter
Per one apple and one tablespoon of peanut butter: 190 cals, 8g fat, 4.5g protein, 4.5g fibre, 19g sugar, salt: traces
Combining a fibre-heavy fruit, like an apple, with a tasty spread that has a hit of filling protein is an ideal DIY snack, says Dr Federica Amati, head nutritionist at diet firm ZOE.
It’s far healthier to eat a whole apple than to opt for juice or purée, diet experts say
‘Whole apples provide fibre, specifically pectin, a soluble fibre that acts as a prebiotic, meaning it helps feed beneficial gut bacteria.
‘As those microbes ferment pectin, they produce short-chain fatty acids, which help keep the gut lining intact and protect from intruders.
‘Whole apples are also more filling than apple juice or purée.’
While nut butters can be salty, using a small amount like a tablespoon won’t make a dent in your daily recommended limit. The addition adds as much protein as a small egg, and there’s virtually no added sugar as it all comes naturally from the apple.
‘But choose a nut butter made primarily from nuts, without lots of added sugar,’ Dr Amati adds.
Verdict: 8/10
Mini Mediterranean plate
Per ten cherry tomatoes, four cucumber sticks, half a pepper, two tablespoons of hummus, five olives and five cubes of feta: 230 calories, 16g fat, 8g protein, 5g fibre, 6g sugar, 1.2g salt
If you’re a fan of so-called ‘picky bits’, Dr Amati advises choosing this platter which combines two slices of wholemeal bread worth of bowel-boosting fibre, as well as the protein of a large glass of milk.
‘Fibre acts as fuel for beneficial gut bacteria, helping them produce chemicals linked to better digestion,’ she says, adding that plant variety ‘matters’.
‘The wider the plant variety the more polyphenols – which are antioxidants involved with improving heart health,
‘Meanwhile, the hummus and cheese in this snack add protein and healthy fats to help keep you satisfied until dinner.’
But Dr Amati warns against over-doing the portion size. ‘Olives, feta and shop-bought hummus can all be relatively high in salt if you eat too much.’
Verdict: 9/10
Look for low salt versions of feta and stick to two tablespoons of hummus, experts advise
Oatcakes with cottage cheese and pineapple
Per two oatcakes with five tablespoons of cottage cheese and 50g pineapple: 165 calories, 2.3g fat, 11g protein, 2.4g fibre, 9g sugar, 0.55g salt
Nutritionally, this ticks a lot of boxes, according to Rob.
‘The oatcakes provide wholegrain fibre and the cottage cheese is packed with protein – around the same as half a small chicken breast – to help keep you feeling satisfied as well as calcium for bone health. The pineapple adds a bit of natural sweetness along with vitamin C,’ he says.
Keep in mind though that cottage cheese can be relatively high in salt.
‘It’s worth comparing brands to see which has less salt. Choose fresh pineapple too rather than pineapple in syrup, which is much higher in added sugar.’
Verdict: 9/10
Boiled eggs and veggie sticks
Per two eggs, one sliced carrot and one sliced celery stick: 170 calories, 10.5g fat, 13g protein, 2g fibre, 3.5g sugar, 0.3g salt
If you’re looking for a simple hit of filling protein that can boost muscle growth, you can’t go wrong with a couple of boiled eggs, says Mark Gilbert, nutritionist for The 1:1 Diet by Cambridge Weight Plan.
‘Eggs are also a great source of choline, which aids brain development, memory and is important for liver health.’
While the fat content is relatively high, most of this is the unsaturated type that can help to keep cholesterol at healthy levels.
Babybels are a quick and easy source of protein – but don’t eat more than three in one go
Plus, Mr Gilbert adds, the veggies will provide an extra dose of vital vitamin A, K1 and B6, important for bone, blood and immune health.
The only downside is the notable lack of fibre.
Verdict: 7/10
Edamame beans with pomegranate seeds
Per small pot of edamame and pomegranate seeds: 165 calories, 6g fat, 12g protein, 7g fibre, 6g sugar, 0.3g salt
This snack contains roughly a quarter of your daily recommended fibre intake, as well as the same protein as two large eggs. Plus there’s no free sugar – the type you should limit – and less than 200 calories.
‘Keep a bag of frozen edamame in the freezer and just defrost a handful when you need a snack,’ suggests Rob.
‘The edamame also provides magnesium which helps keep energy levels up, and regulates blood pressure.’
He adds: ‘Check the pomegranate seeds are just fruit with nothing else added such as added sugars or preservatives.’
Verdict: 9/10
Yogurt and seeds bowl
Per small bowl of five per cent fat Greek yogurt, a teaspoon of cocoa and a tablespoon of chia seeds: 185 calories, 9g fat, 11g protein, 5g fibre, 3.8g sugar, 0.1g salt
‘Greek yoghurt is a great snack if you’re in the mood for something sweet but don’t want to spike your blood sugar levels, which can lead to energy crashes later,’ says Gilbert.
‘Greek yoghurt is high in protein and calcium – which keeps bones strong – and provides gut-friendly probiotics too.’ The cocoa adds flavour and less than a teaspoon of sugar – but you could cut it out.
It’s not only homemade snacks that are healthy – dieticians say look for pea or soy protein
He advises soaking the high-fibre chia seeds in the yoghurt for at least 15 minutes before eating to reduce the risk of bloating.
Verdict: 8/10
Babybel
Per one Babybel Original: 62 calories, 5g fat, 4.6g protein, 1.5g sugar, 0.4g salt
Considering how small Babybels are, they pack in a considerable amount of protein – about the same as in a small glass of milk.
But experts suggest having two to three Babybels to hit 10g of protein, which will satisfy hunger pangs while only totalling a maximum of 186 calories.
‘Cheese is a high-quality protein and, despite its high saturated fat content, dairy fat is associated with reduced cardiovascular disease risk,’ says Gilbert.
Verdict: 8/10
Avocado on Ryvita Crispbread Dark Rye crackers
As per two Ryvita and half a medium avocado: 170 calories, 11g fat, 3.5g protein, 6.5g fibre, 0.7g sugar, 0.2g salt
Dr Amati is a fan of this DIY snack due to its impressive fibre content; slightly more than you’ll get in an entire bowl of bran flakes and more than a fifth of your daily needs.
This, combined with the heart-healthy unsaturated fats in the avocado, makes it an expert-recommended choice.
‘The avocado also provides key nutrients such as potassium,’ says Dr Amati, adding the mineral can help maintain healthy blood pressure.
‘The wholegrain Ryvita adds slow-release carbs, which will keep you fuller for longer,’ adds Dr Amati.
Verdict: 9/10
Misfits Caramel Fudge Protein Bar
Per 50g bar: 175 calories, 6.5g fat, 15g protein, 4g fibre, 0.6g sugar, 0.43g salt
If you’ve no time to boil a couple of eggs, you’ll get roughly the same nutrition with this vegan bar. The decent hit of protein comes from pea and soya, and there’s barely a pinch of sugar and salt, with the addition of fibre.
Dietician Huntriss advises choosing a snack bar made with pea or soya protein, rather than nuts, as these tend to be lower in sugar and higher in filling fibre and protein.
Verdict: 9.5/10
