Many healthy snacks might leave you feeling full and happy, when in fact it may be making you even hungrier! It’s time to stop sabotaging your diet and get clued up!
Here are those “naughty” friends:
1 Green Juices
The most obvious healthy choice is a green juice or smoothie. Unfortunately, shop bought smoothies are full of fructose, which means when you’re over that sugar high you’ll be even hungrier than before. Why? Shona Wilkinson, nutritionist at SuperfoodUK.com, explains:
“Shop-bought fruit smoothies can seem like a healthy choice – fruit is good for us, right? But a single serving bottle of fruit smoothie can easily contain 25 grams of sugar or more – that’s 5 to 6 teaspoons! Therefore, these drinks are not a great idea especially when trying to shed a few extra pounds.”
“Try making your own smoothie at home with 100g of berries, quarter of a large avocado (or half a small one), a small handful of spinach and topped up with unsweetened almond milk. As well as containing less sugar, it will fill you up for longer and make you less likely to want to snack on sweet foods later in the day”
2 Cereal or Granola Bars
One of the easiest snacks to keep in your bag, ready for when you’re feeling a little peckish, are cereal or granola bars. But many of them contain a great deal of refined sugar and worse – sugar syrups, such as glucose and high fructose corn syrup. These types of sugar syrups travel through our bodies very quickly and are potentially damaging on a cellular level – which isn’t good for immune system and skin for example. Fruit added to cereal bars is often pre-coated in sweet syrups so that just loads on more sugar. An alternative? Choose almonds instead, they will keep you fuller for longer and are just as easy to keep in your handbag.
Lily Soutter, nutritionist and weight loss expert explains:
‘Almonds are often avoided due to their high calorie content, however numerous studies have shown that they can actually help us to lose weight. Those who consume a handful of almonds a day, tend to lose more weight in comparison to those who have none. Their high protein and healthy fat content are responsible for keeping us fuller for longer, leading to a lower overall calorie consumption throughout the day.’
Don’t trust those innocent flakes: high sugar content might be there!
Dr Marilyn Glenville, the UK’s leading nutritionist and author of ‘Natural Alternatives to Sugar’ (Amazon, £7.17) says:
“Muesli conjures up a picture of a healthy breakfast and is often accompanied in adverts in a beautiful alpine setting with trees, bright blue skies, clear lakes and clean air. But not all muesli’s are the same, and as with anything you buy you need to read the label and not just go by the hype on the front of the packet. Many can be laden with high amounts of added sugar and salt and this can turn a healthy breakfast into an unhealthy one.”
Sushi is one of the easiest lunches to buy, but it’s also one that won’t keep you full for long. The amount of protein and vegetables you actually get in sushi is often very tiny comparison to the amount of white rice in each serving.
5 Low Fat Yoghurt
While yoghurts are promoted as a healthy snack, the sugar crash you will inevitably have you reaching for more food. The label might say ‘low fat fruit yogurt’ and so you would think it would help with controlling your weight, but the yogurt can contain up to 8 teaspoons of added refined sugar. Often sugar is the next ingredient after milk in highest amounts in the yogurt.