Sugary snacks can cause an afternoon crash, therefore, strategic snacking can help stabilise your energy levels throughout the day to ensure that you do not crash and burn out of energy. Hunger often causes irritability and is also related to unstable blood sugar.
The golden rule for a fulfilling snack is to have a combination of protein, fat, fibre and complex carbohydrates, so you do not burn out quickly. Here is a list of the best snacks to eat for an energy boost.
What are your best snacking options?
Fruits, nuts and seeds
This is not only the best combination of good, complex carbohydrates and fats but is also believed by nutritionists to help lower the risks of diabetes and heart disease. Sunflower and pumpkin seeds are the options available to people who suffer from nut allergies, and if you prefer a creamier texture, nut and seed butter can be a delightful replacement snack.
The fruit options are endless, as you can snack on fresh or frozen fruit. Dried fruit is not highly recommended owing to the sugar content, so you will have to watch your portions if you choose dried fruit as a snack. Try to keep all your fresh fruit servings to one cup only.
Full Fat Greek Yoghurt
Not only does full-fat Greek yoghurt provide you with much-needed protein, but the full fat is more effective in slowing the digestive process, which in turn promotes a stable blood sugar. Greek yoghurt also provides you with calcium, iodine and potassium and most importantly, healthy bacteria that are beneficial to your whole body.
If you find plain yoghurt too bland, add honey, cinnamon or any type of berries. If you’re feeling more inspired, try these healthy yoghurt recipes:
Eggs and Tomatoes
The easiest options are boiled eggs and cherry tomatoes. Eggs have built-in portion control and contain choline, which is important for cognitive function. Snacking on an egg will also provide your body with vitamin D which is important and supports overall wellness.
Cherry tomatoes provide your body with vitamins C and A, which are important for your immune system. Because it is a water-rich fruit, it assists in keeping your body hydrated. If you do not like tomatoes, carrots, cucumbers and celery are great replacements to ensure you receive all the fibre and nutrients your body requires to keep the sluggish feeling at bay.
Biltong
Biltong has to be the most loved South African meat snack, but you have to be mindful when snacking away, as it is difficult to maintain moderation when the biltong bowl is close.
Biltong is not only great tasting but the benefits of grabbing a handful every now and then are many:
- It is a low kilojoule snack;
- It’s high protein;
- It stores well. Owing to its size and weight, biltong is also easy to keep in a bag and the fact that it is spiced and dried, will prevent it from spoiling easily;
- Spices are traditional and natural ingredients;
- Biltong is low fat and naturally gluten-free; and
- It is considered as an ideal snack for banting
Adding biltong to your salad, tarts, cheese bakes and eggs will not only add flavour, but it makes for an excellent protein boost.
Mushroom Biltong
Not only is this suitable for vegans and vegetarians, but it is a great source of vitamin D, fibre and protein. This snack also comes highly by recommended nutritional experts.
A benefit of mushroom biltong is that it assists in weight management and improves the function of the immune system.
Clinical studies show that mushrooms have benefits that range from improved cognition to weight management, and lowered cancer risk, The Beet reports. Preliminary evidence suggests that mushrooms may support healthy immune response, lower inflammation and, through interaction with the gut microbiota, improved immune cell functionality. In other words, mushrooms are very, very good for you.
Wholegrain Oats
The best-known benefit of whole-grain oats is that it improves bowel movement and cleanses the intestinal tract. Although snacking on whole grain oats keeps you fuller for longer, it has many health benefits, such as reducing asthma development and bad cholesterol and improving the immune system and the health of diabetics.
These are just a few examples of snacks you may use to boost your energy levels. Make it convenient enough for you so it becomes part of your routine and customise it to suit your preferences. Try to be mindful of what a combination of foods does to your body.
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