What snack will fill you up the most?

Feeling peckish? HFG helps you find the most satisfying snacks to help you feel full for longer.

Do you seem to be hungry all the time? Your go-to snacks might be the cause of your incessant grumbling tummy.

If you’re seeking out a satisfying bite to snack on between meals, your snack choice has to meet at least one of the following criteria. If it ticks multiple boxes, then even better!

1 Packs a protein punch

You might know protein as a muscle-building nutrient, but it also plays a key role in keeping you feeling fuller for longer because it’s digested slowly. You’ll find protein in animal foods such as meat, poultry, seafood and eggs. Plants can also offer a substantial amount of protein — vegetarian protein sources include legumes, tofu, nuts and seeds. Refined protein products, such as protein shakes and bars, are best avoided as they usually contain added sugar and harmful saturated fat.

2 Is full of gut-loving fibre

Foods that are high in fibre are bulky, so they also fill you up and keep you feeling satisfied for longer. Fruit and vegetables are full of fibre, especially if you leave the skin on, so don’t use your vegie peeler! Whole grains like air-popped popcorn and brown grainy bread are also good high-fibre choices, as are nuts, seeds and legumes.

3 Offers the right type of carbs

Carbs get a bad rap, but they’re not all bad. Low-GI carbs are broken down slowly, which helps to balance your blood sugars and, again, keeps you feeling satisfied. Legumes (beans, chickpeas and lentils), dairy foods, fruit and sweet potato are generally low-GI, as are whole grains like grainy crackers and low-sugar muesli bars made with rolled oats. High-GI choices you should minimise include chips, confectionery and baked goods.