What Makes A Protein Bar Healthy
If you’re looking to further your better-body goals, you may consider eating high protein bars. While it might sound beneficial, unfortunately, most of the protein bars in the market are loaded with sugar alcohols or saturated fat and lack fiber.
Registered dietitian Toby Amidor, MS, RD, CDN, FAND, and owner of Toby Amidor Nutrition tells Eat This, Not That! that they key in selecting a clean and healthy protein bar is to “look for a nice balance of healthy fat, protein, and fiber to help keep you satisfied. Choose a protein bar with between 200 to 400 calories and up to 20 grams of protein per serving.”
It’s not just macronutrients that matter when it comes to determining the best protein bar. Rachel Fine, MS, RD, CSSD, CDN, of To The Pointe Nutrition says ingredients are equally important. “Look at the ingredient list and identify transparent foods like nuts, whole grains, and fruit.”
Angie Asche, MS, RD, CSSD owner of Eleat Sports Nutrition adds that she looks for good sources of protein, “like whey protein isolate, pea protein, brown rice protein, and eggs.”
Healthy Midnight Snacks For Late Night Snacking
Despite our best efforts for a good nights sleep , theres one crucial factor that all too frequently keeps us tossing and turning at night: Were hungry. So instead of resigning ourselves to raiding the kitchen for whatever leftovers we can find and eating them by the light of the refrigerator , we did a deep dive. After consulting some expert sources, weve found the 23 best healthy midnight snacks that, honestly, wed eat any time of day.
Best For Weight Loss: Primal Kitchen Almond Spice
If you want to lose weight, you’ll want to keep your blood sugar balanced to remove thos dreaded spikes in blood sugar that can leave you hungry. “This bar has 8 grams of protein and minimal sugar, which helps keep blood sugar balanced by preventing a blood sugar spike ,” says King. “This flavor, specially, contains cinnamon. Cinnamon has been shown to improve fasting blood sugar levels, making it a great addition for people with diabetes, pre-diabetes, insulin sensitivity, and those with PCOS experiencing blood sugar irregularities.”
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Low Carb Protein Granola
This keto low-carb granola is sugar-free, grain-free, and low in carb. Its a great breakfast nutrients-packed recipe that will set you any day in the morning. Also, you can take it as a snack or mid-morning snack.This protein granola is keto and gluten-free. This recipe is packed with nuts and seeds that ready within 10 minutes at home.Get the recipe here.
Whole Wheat Zucchini Muffins
Whoever started the trend of putting veggies into baked goods is a genius. It can be tough to get the recommended amount of fruits and vegetables in a day, so adding them to snacks certainly makes it easier.
These zucchini muffins are full of fiber and vitamins, plus theyre suitable for those who prefer the dairy-free or vegan lifestyle.
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Is It Easy To Follow A Whole Food Diet
Once youve got your head around having ingredients rather than ready-to-eat things in your kitchen cupboards, its actually very easy. The only issue is the lifestyle and habit changes that come along with it.
It is very likely that for many people, following a totally, religiously whole food diet may be unattainable at least some of the time. For example, there are days where you dont get time to make your lunch or if you want to enjoy social eating. Similarly, people who have young children or who are working more than one job are unlikely to be able to follow a whole food diet all of the time.
Sometimes, we put ourselves under pressure to be as perfect as we can with diets like this, which can lead to an eating disorder called Orthorexia, which is a preoccupation with healthy eating.
This means that following a whole food diet, in principle, can be healthy and accessible for some people but not for everyone. It also means that those with previous disordered eating, as always, need to avoid any form of dietary restriction or rules around their diet.
Why Eat High Protein Snacks
Eating high protein snacks throughout the day as opposed to treats with empty calories and too much sugar can do a lot for your physical well-being. You wont feel sluggish in fact, youll have more energy.
Protein boosts your metabolism and gives you the energy to keep moving all day long. You will be more alert, and as well, your blood sugar levels will be maintained. No more spikes and drops that leave you feeling exhausted.
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Apple With Peanut Butter
Apples and peanut butter taste great together and make for a nutrient-dense, high protein snack that provides many health benefits.
The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL cholesterol and reduce LDL cholesterol and triglycerides .
Despite the positive effects that peanut butter may have on your health, its fairly high in calories, so its best consumed in moderation.
A snack of a medium apple with 1 tablespoon of peanut butter provides 4 grams of protein, as well as some nutrients like vitamin C and potassium .
Snacking On Foods High In Protein Helps Keep You Feeling Full Longer
When it comes to healthy eating, theres a lot of focus on what you shouldnt be eating. Skip the added sugars, bad fats, and bad carbs. But, what should you be eating? And when you realize your last meal was a bit too light and your next meal is still a ways off which snacks are smart choices?
Foods high in protein are good snacking picks because the macronutrient helps keep you feeling fuller longer, explains Mary Wirtz, RDN, a wellness dietitian at the Healthy Living Program at the Mayo Clinic: Protein takes longer to digest than carbohydrates, so it therefore keeps us satisfied and satiated.
And the longer you feel satisfied and satiated, the less likely youll want to reach for other less-healthy snacks or extra calories, she adds.
Several epidemiological studies that have followed large groups of people over the course of several years have indeed found improved health outcomes in people who eat diets high in protein. Some of those health benefits include lower risk of hypertension, heart disease, and stroke.
Other research suggests diets high in protein can help with weight loss and maintaining a healthy weight. A study published in May 2015 in the International Journal of Obesity, which followed 932 obese families, found that a high-protein diet helped control blood pressure and inflammation in both kids and adults and helped both the kids and adults in the study lose weight and keep it off.
Additional reporting by Brianna Steinhilber.
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Biena Baked Chickpea Puffs Aged White Cheddar
These new baked puffs offer 7 grams of plant protein and 11 grams carbohydrate per serving. “They are my favorite high-protein snack when I need something crunchy and salty on long afternoons working,” says Katie Andrews, M.S., RD, of Wellness by Katie. The puffs are made with chickpea flour for a boost of protein and fiber.
Surprisingly high in protein , cottage cheese also gives you healthy amounts of calcium. “I like to add fresh salsa from the refrigerated section of the grocery store to the top of my cottage cheese. That’s my kind of snack,” says Tiffany Davis, chef and co-owner of Nourish Foods Co.
Greek Yogurt Peanut Butter Dip
If youve never thought about mixing peanut butter and yogurt, then youve been missing out on some scrumptious flavors and healthy protein. Eat this dip from Food, Fun & Life with any kind of fruit you want or straight off the spoon . You can also skip the honey in this recipe if you want to cut sugar from your diet.
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Peanut Butter Stuffed Banana
Two ingredients and two easy steps, what more could we ask for in delicious high protein snacks. Just slice one small banana in half lengthwise and sandwich about 2 tablespoons of your favorite peanut butter between. If you’re feeling really fancy, drizzle on honey or a sprinkle of cinnamon. This high-protein banana sandwich is the perfect cure to midday cravings.
High Protein Snacks And Recipes That Aren’t Peanut Butter
The tricky part is finding snack options worth your time and dollars. Nearly everything on the market today claims to be “high protein”, but is it really? And can those chocolate-covered peanut butter balls really help you with your health and fitness goals?
Learn how to find the highest quality snacks that fit your diet and fitness goals without all the B.S.
We’ve gathered some of our favorite easy snacks that won’t just spike your blood sugar and leave you wanting more like many grab-and-go options out there. These snacks will keep you feeling satisfied between meals.
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Choose Snacks With Low Sugar And Sodium
When rummaging through your refrigerator late at night, Dr. Jinan Banna, Ph.D., RD, and Associate Professor of Nutrition at the University of Hawaii at Mnoa, suggests you should limit snacks that are high in sugar and sodium.
Echoing this point, Dr. Scheller explains that consuming foods high in sugar could create blood sugar fluctuations that keep us up late at night and have us feeling a drag in the morning. To fight hunger pangs without negative second-hand effects, keeping sugar and sodium to a minimum is an excellent habit to keep in mind.
Hannahmax Original Cookie Chips
Mountain living leaves no time for baking cookies. If a cookie craving strikes when youre enjoying the wonders of nature, then reach for these handy Cookie Chips. HannahMax Cookies combine the convenience of a chip with the wholesome, comforting flavor of Grandmas cookies.
Theyre made of fresh butter, cage-free eggs, and cane sugar. One serving has just 130 calories.
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Celery And Nut Butter Is Not Just For Kids
This savory veggie-nut combo is also a fiber-and-protein win. While peanut butter is a tried-and-true favorite , a slew of other nut butters are available, including almond and sunflower butters.
Nut butters are high-protein foods, with two tablespoons providing about 7 g of protein. And though nut butter does contain fat, it can be a healthy addition to your diet when eaten in moderation . Enjoy the spreads on celery to help keep calories in check.
Hum And Cheese Egg Cups
These hum and cheese baked egg cups are perfect for snacks and breakfast. Packed with ham, cheese, egg, and another ingredient, ready with 20 minutes.These protein-packed low carb muffins cup breakfast or snacks that can be make-ahead and freezer friendly. Your busy workday these snacks will perfect for saving your time.Get the recipe here.
The New Primal Beef Thins
Protein-packed and full of crunch, these Beef Thins are a great snack: each 1-ounce bag offers 13 grams of protein, and is Whole30-approved . “I’ve been enjoying their unique crunch when I want a break from chewy jerky. They remind me a little bit of a chip. I also love the simple ingredient list and it’s such a convenient shelf-stable high-protein snack on the go,” says Garcia.
High Protein Chocolate Frosted Cupcakes
Chocolate lover? These high protein chocolate frosted cupcakes are so delicious and amazing. If you wanted chocolate or chocolate recipes, these cupcakes are perfect for you.The creamy cupcakes are made with flour or use any kind of flour, chocolate, and other simple ingredients that create a perfectly soft and moist texture. Best for any party or occasion or snacks. It is vegan, gluten-free, dairy-free, and high in protein. To your snack cravings, these tasty chocolate frosted cupcakes are ready in 40 minutes.Get the recipe here.
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Healthy Protein Snacks That Actually Taste Good
There are a few camps snacks can fall into. Some are purely deliciouswere looking at you, candy jarwhile some are much more utilitarian, like that handful of raw almonds we shovel into our mouths to narrowly avoid a 3 p.m. crash. The ideal snack situation? A healthy balance of fiber and filling protein, with a hint of fat and carbohydrates for energy. Actually, make that a hefty dose of protein: This nutrient is essential to keep you satisfied until your next meal, which is what snacks are all about. Behold, 25 heathy protein snacks that will keep your hunger at bayuntil dinnertime.
Hawaiian Luau Bbq Kettle Style Potato Chips
Whether your beach trip takes you to Hawaii or not, these luau potato chips need to make an appearance on your trip. They pack all the flavor or a real luau into a convenient bag, and theyre kettle cooked in healthy oils, following the Hawaiian tradition. You do not have to be in Hawaii to eat and party like a Hawaiian, especially when you have these chips on hand.
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Fishpeople Wild Alaskan Salmon Jerky
Any type of salmon jerky will be protein-rich and relatively low in carbs, so long as there’s not too much of a sugary-sweet flavor. Fishpeople’s, however, does a great job of keeping all of their flavors low in carbs at just 4 to 5 grams per serving, yet you get 12 grams protein per serving.
Almond Butter Stuffed Apple Slices
This is probably the easiest healthy snack ever! Its a great choice for a post-workout snack because it provides protein and carbohydrate to help your muscle recovery.
Cut an apple into slices then spread with my Homemade Almond Butter and sandwich them like a cookie.
Add some muesli and raisins for some extra flavour and texture. Delicious!
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Labneh With Pistachio Zaatar
If youve never tried labneh before, you are SERIOUSLY missing out!
Its a soft cheese made from yoghurt, and it is a really versatile ingredient.
My Labneh with Pistachio Zaatar is an excellent savoury snack if you want to try something different try it with vegetable sticks, pita bread or as a toast topping.
Avocado Toast With Hemp Seeds
Hemp seeds are one of my favorite secret protein weapons. It is a great ingredient to sprinkle in a recipe when you want to increase the protein without changing the flavor profile. They have also increased in popularity so you can find them at most grocery stores. Combine: 1 slice of high-fiber bread, 1/8 of avocado and sprinkle with 1 tbsp of hemp seeds.
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Turkey Cheddar Roll Ups
These tiny turkey bites are ideal for lunchboxes, snack time, light lunches, or parties.
Theyre simple but satisfying with thick slices of turkey wrapped around a cream cheese and lettuce filling.
You dont need bread for the perfect wrap. Just pick up a pack of turkey next time you hit the deli and lunch is sorted for the week!
Risks Associated With A High Protein Diet
- Many experts believe that as well as helping people lose weight by controlling their appetites, protein-rich foods can contribute to better overall health. However, some wonder whether these beneficial effects are only present when the individual combines them with other healthy habits . There is no definitive proof yet regarding this type of issue.
- High protein intake can cause some side effects such as increased urination and dehydration which is why individuals should drink lots of water and not overdose on these diets.
- Patterns of eating like this can be hard to follow in the long term. Even though high protein diets may not be dangerous, experts believe they arent sustainable because people who cut back too much on carbs tend to crave them over time and gain weight once they go off their diet plan.
- Some experts believe that these types of food favor one type of organically produced nutrient over another . As a result, they caution against adopting high protein diets for life without considering other aspects related to our well-being or risk jeopardizing our overall nutrition.
- Diets that are too low in carbohydrates might increase bad cholesterol levels and also reduce blood sugar levels to a point where they become insufficient for certain individuals who have type 1 diabetes mellitus. These folks should always consult with their doctor before adjusting their food intake.
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What Counts As High Protein
By FDA labeling standards, a good source of protein provides at least 10% of the daily value and an excellent source provides 20% or more. Thus any snack that has at least 5 grams of protein per serving can claim it’s a good source of protein and any snack with 10 grams of protein per serving or more is high in protein – even if this snack is well over 300 calories per serving.
Yes, a serving of peanut butter will get you 7 grams of protein but it also packs in nearly 200 calories and only has 17% of its calories coming from protein vs. the 76% of its calories that are from fat. While peanut butter is a delicious option, there are plenty of other high protein snacks options out there.
This is why finding high protein snacks goes beyond how many grams of protein are listed on the label. To determine how well your options stack up, pay attention to protein density, meaning protein as a % of total calories and not just protein grams.
The best high protein foods and snacks, contain more protein in them than other macros – meaning they are a better source of protein than they are a source of fat and carbs.
The high protein snacks listed below have at least 8 grams of protein per every 100 calories or, 30% of its calories coming from protein.