5 Good Snacks and 5 Snacks to Avoid (Healthy Snacking)

We get a little hungry in the afternoon after eating lunch, don't we? Or we feel a little hungry before dinner. At this time, we are used to eating a small 'snack'. But not every snack we eat is good for our body. Especially if you are someone who suffers from a condition like Diabetes (Type 2 Diabetes) or Obesity, you need to think twice about this.

What is a good snack? Simply put, it should provide you with protein or fiber , or both. That way you feel full. It should also provide a good source of energy without adding unnecessary calories. A typical snack should contain between 100-150 calories for a woman and around 200 calories for a man.

The most important thing is to stay away from snacks that are high in sugar and refined carbohydrates as much as possible. These can cause your blood sugar levels to spike suddenly. So let's see which snacks are good for us and which ones we should definitely avoid.

5 Best Snacks That Are Good for the Body

Here are some nutritious, delicious snacks you can eat without fear.

1. A bean dip to eat with vegetables

You can make a cheap and high-protein snack using things like chickpeas, peas, and red beans that are easily found in our homes. This is called a 'Bean Dip'. To be precise, it is a paste made by crushing something like beans.

The combination of fiber and protein in beans helps control blood sugar levels. Not only that, but beans are a key component of the DASH diet, which is recommended for controlling high blood pressure.

Here's how to make it: Take 1/4 cup of low-salt chickpeas/beans, add them to a food processor with a little homemade or low-salt chicken broth, and blend until smooth. Then enjoy this dip with raw veggies like carrots, cucumbers, and celery.

2. Oatmeal

Who said oats are only for breakfast? Oats are rich in soluble fiber, making them an essential food for people with diabetes and heart disease.

A recent study found that a diet high in fiber reduces the risk of conditions like diabetes, heart disease, and weight gain. Although oats contain carbohydrates , they are the good kind of carbohydrates that are good for the body.

But remember, store-bought 'instant oatmeal' packets with added sugar are not good. Instead of adding sugar or honey to your oats, add some nuts like cashews or almonds.

3. Nonfat Greek Yogurt

It's so high in protein that you'll feel full even after eating a small amount. Depending on the type of Greek yogurt you choose, one cup (usually 5.3 ounces) can contain between 12 and 24 grams of protein . Low-fat dairy is also a key part of the DASH diet, which is recommended for high blood pressure.

4. A stick of low-fat cheese and a fresh fruit

This is a great snack to have when you're short on time. It gives you a good dose of calcium and vitamin C. It also has about 8 grams of protein and 4 grams of fiber. A low-fat string cheese stick is a good combination to have with a cup of strawberries.

5. Pistachios

Pistachios are a type of nut that is low in carbohydrates and rich in monounsaturated fatty acids . This type of fat helps reduce bad cholesterol levels in the body.

When buying pistachios from the store, buy them with the shell on . Because when we eat them with the shell removed, we naturally control the amount we eat. When we see the pile of shells in front of us, we think, "That's enough." We probably ate about 49 pistachios at one time, which is about 100 grams.

5 types of snacks to avoid as much as possible

Although these are tasty, they are not very good for the body. You should definitely avoid eating them, especially if you eat them frequently.

1. Potato Chips

While it's easy to reach for a packet of potato chips when you're hungry, they don't provide any nutritional value. They're high in sodium, or salt . They're also very low in protein and have no fiber at all.

2. Crackers

Crackers don't make you feel hungry for long. This low-fiber, high-salt snack won't give you the energy you'd expect, nor will it make you feel full. But there are some crackers that are high in fiber and low in sodium. If you top them with a little low-fat cheese, you can turn it from a bad snack into a good snack.

3. Granola Bar (Granola or Cereal Bar)

True, there are granola bars that claim to be very healthy . But most of the bars on the market are "not a good mix of fats, proteins, and carbohydrates, but instead, nutritionists say, a straight-up carbohydrate bomb , devoid of fiber and other nutrients." You'll be hungry again within an hour of eating them.

4. Pretzels

If you think pretzels are 'safe' compared to other snacks, think again. They may be low in fat, but they don't have any nutritional value beyond that. In fact, it's been found that eating an ounce of pretzels causes a greater spike in blood sugar than eating an ounce of potato chips.

5. 100-calorie cookie snack packs

These are easy to buy from the store, and the amount you eat is also controlled. But eating these does not make you feel satisfied, and they do not help control blood sugar levels. They are usually made with white flour and sugar. They are also very low in nutrients and fiber.

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