Snacks. For a long time, they have been viewed as the number-one enemy of self-control and, by extension, sensible, sustained weight loss. But have they been unfairly demonised?
“Snacking between meals may help support weight management by managing hunger and improving blood sugar regulation,” says Lucy Miller, a nutritional therapist. There is, of course, a but. Or several, in fact. “It’s important to choose the right snack, something that contains protein, fibre and healthy fats to keep you fuller for longer and avoid the blood sugar spikes that can lead to more cravings ,” says Miller.
Be wary of relying too heavily on calorie-count as a test of whether a snack will pile on the pounds, warns Dr Saira Hameed, a weight-loss doctor and author of The Full Diet . “The number tells us nothing about the effects of that food on the body,” she explains. “Not only on blood glucose levels, but also on the release of insulin (the glucose-regulating and fat-storage hormone) in your body, and the satiety signals the food will generate from your gut to your brain.”
Each snack’s differing impact on your gut microbiome, and your brain’s reward centre will also influence its effect on your waistline . If that sounds complicated, do not panic. Our experts are here to make it simple. Tahini chocolate balls
Time
15 mins Serves
12
If you want to snack without setting off a “cravings rollercoaster”, suggests Inchauspé, the secret is to eat your sweet treats not as snacks but as puddings, after consuming the fat, protein and fibre needed to flatten your blood sugar spike.
Sometimes, however, you just need something sweet. That’s why it’s a good idea to have this recipe of hers in the fridge, to reach for one instead of that chocolate digestive. Tahini is relatively low in calories but high in fibre, protein and healthy fats, so will keep you feeling fuller for longer and your glucose levels on a steadier course. Ingredients 185g cashew nuts 3 tablespoons tahini 1½ teaspoons vanilla extract Zest of ½ a lemon 30g sesame seeds 2 tablespoons unsweetened cocoa powder A […]
You can snack and still lose weight – try these easy recipes
