Yogurt, protein bars and breads: 6 popular snacks that can be harmful

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In addition to the main meals, people often have snacks. They help reduce the feeling of hunger or diversify the diet.

For those who are trying to eat a balanced diet or lose weight, the question often arises: which snacks to give preference to? After all, even useful products can be harmful to the body if they are used incorrectly.

“UP. Life” questioned the nutritionist of the “Dobrobut” medical network Victoria Shulik about popular snacks.

6 popular snacks that can harm the body. Photo: AntonMatyukha/Depositphotos

Yogurts

Natural yogurts contain only milk and sourdough. At the same time, yogurts with fillers have a fairly high content of sugar and modified corn starch. They also add stabilizers and flavorings.

Modified corn starch can make digestion more difficult and cause intestinal disturbances, accompanied by discomfort.

“Modified corn starch can make digestion difficult and cause intestinal disturbances, accompanied by discomfort. It also turns into glucose in the body and becomes excess sugar, which is desirable to avoid.” – noted Victoria Shulika.

According to her, fillers increase the calorie content of yogurt by about 45%.

“Instead, it is better to use pure yogurts. You can add berries, fruits, chia seeds or sesame seeds to them. And if you really want something sweet, add a spoonful of honey.” – advises a nutritionist.

Store-bought yogurts with fillers are high in sugar. Photo: serezniy/Depositphotos

Nuts

Nuts are a healthy snack. They are rich in protein, healthy fats and fiber, and therefore are able to satiate for a long time.

“However, due to the high percentage of fats, they are high in calories, so it is very easy to overeat them. The norm of nuts per day is approximately 30 grams.” – remarked the doctor.

Dried fruits

Dried fruits are a good option for a snack. However, due to the fact that this product contains a high concentration of simple carbohydrates, its consumption should be dosed.

Since dried fruits are fruits without liquid, they have a high sugar content.

“You need to remember that 100 grams of dried apricots are not the same as 100 grams of apricot. 100 grams of apricots contain 12 grams of carbohydrates and 55 calories. But 100 grams of dried fruits contain 67 grams of carbohydrates and 290 calories,” – says Victoria Shulika.

Protein bars

According to the nutritionist, it is important to separate energy bars from the supermarket and sports nutrition.

“The first option is more like a candy wrapped in thematic packaging. Such bars contain a very high percentage of sugar, and there is also palm oil. Not only are they not satiating, but they can also lead to spikes in blood glucose. Such bars are rather a carbohydrate food, than protein”, – she explains.

A diet low in healthy fats and high in palm oil can harm the body. Yes, palm oil can replace healthy fats in cells and thereby disrupt their functioning.

Protein bars from supermarkets are candy in a fitness wrapper. Photo: HandmadePicture/Depositphotos

“When choosing a protein bar, you should pay attention to the absence of sugar, glucose, glucose-fructose syrup and palm oil in its composition.

It is also important to look at the protein content. It is desirable that it is 20-25 grams per 100 grams of product. The best option is 30-35 grams. Then you can really call it a protein bar.” – emphasizes the doctor.

Even high-quality protein bars often contain sweeteners, so they should not be abused. It is better to consume this product when other snacks are not available – for example, on the road.

You can also make protein bars yourself. For this you will need oatmeal, protein, milk and nuts. And people for whom carbohydrate restriction is not a goal can also add honey, fruit or dried fruit.

Bread

As Victoria Shulika points out, bread made from high-grade flour is a refined product devoid of any benefit.

“It is better to choose bread made from whole grain flour. Even more useful are whole grain breads, which only contain grains, cereals and salt.” – she says.

There are also vegetable breads that can contain flax, oil, carrots, beets or kelp. They have much more healthy fats and protein, while other options are rich in carbohydrates.

Smoothies

Smoothies are a source of vitamins and antioxidants in an easily digestible form. However, such a drink, bought in a store, is mostly a carbohydrate product.

“The time of satiety from it will be short. And to really satisfy hunger, you need a large portion of a smoothie, because solid food saturates better than pureed food.” – explains the nutritionist.

Most store-bought smoothies are a mixture of fruit and berry purees, sometimes with the addition of cereals. They retain a certain percentage of fiber, so smoothies are more useful than juices. Also, quality smoothies should not contain sugar.

Victoria Shulika advises to prepare smoothies yourself. You can use milk, kefir or natural yogurt for this. Fruits, berries, vegetables, seeds, and oatmeal should be added to them.

Thanks to the healthy fats and proteins contained in fermented milk products and seeds, the smoothie will be full and balanced.

Smoothies are better to make yourself. Photo: tashka2000/Depositphotos

Rules of a healthy snack

For a snack to be useful, it should include all macroelements:

• protein helps regulate blood sugar levels and keep you feeling full longer;
• fiber helps digestion, regulates sugar and cholesterol levels;
• carbohydrates should be complex and rich in fiber.

When choosing products for a snack, it is necessary:

• study the composition of products;
• control the size of portions;
• remember diversity.

Read also: How cancer whistles on the mountain, or earlier: when you really need to lose weight and how to understand it

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