Summer is the best time to shed off the kilos you gained during winter.
The best way to get into shape is to hop on the healthy wagon. If you looking for healthy and inexpensive options, here are three healthy snack ideas:
Mixed Nuts:
Nuts are arguably one of the most inexpensive ways to nibble for a healthier alternative.
Nuts are high in protein. According to a 2009 study on Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet published in the National Library of Medicine, high-protein diets have been shown to increase energy expenditure. The study found that 42 percent of the increase in energy expenditure after the arbohydrate-free diet was explained by the increase in gluconeogenesis. The cost of gluconeogenesis was 33% of the energy content of the produced glucose.
Dietary guidelines recommend consuming 30g of nuts per day to reduce the risk of chronic disease. A ‘handful’ is commonly used to guide consumers.
According to Healtlline, “aside from being tasty, they’re linked to numerous health benefits and very filling. Studies also suggest that despite their higher calorie and fat content, eating nuts in moderation may help you lose weigh.”
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Dark Chocolate:
A study published in the American Chemical Society’s Journal of Agricultural and Food Chemistry, believes that eating dark chocolate helps lower blood sugar level, improve fat metabolism and increase energy.
According to the United States Department of Agriculture, a 101-gram (g) bar of dark chocolate with 70–85% cocoa solids provides:
- 604 calories
- 7.87 g of protein
- 43.06 g of fat
- 46.36 g of carbohydrates
- 11.00 g of dietary fiber
- 24.23 g of sugar
- 12.02 milligrams (mg) of iron
- 230.00 mg of magnesium
- 3.34 mg of zinc
The Medical News Today says, “dark chocolate contains several compounds that possess antioxidant properties, such as flavanols and polyphenols. Antioxidants neutralize free radicals and prevent oxidative stress.
“Oxidative stress refers to the damage that excessive amounts of free radicals can inflict on cells and tissues in the body,” says the health hub.
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A piece of fruit:
Fruits in moderation are perfect snack options for those who don’t want to dig too deep into their pockets.
According to a 2021 peer reviewed study, Tropical Fruits and Their Co-Products as Bioactive Compounds and Their Health Effects, tropical and subtropical fruits are recognised as a source of a high content of bioactive compounds and health promoting properties due to their nutritional composition.
“These beneficial health effects are related to the content of several of these bioactive compounds, mainly flavonoids and non-flavonoid phenolics. Many of these compounds are common in different tropical fruits, such as epicatechin in mango, pineapple, and banana, or catechin in pineapple, cocoa or avocado,” shared the lead researchers of the study.
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