Snacking has become an integral part of our daily lives, offering quick and convenient fuel between meals. However, the type of snacks we choose can significantly impact our health, especially as we age. For individuals over the age of 40, maintaining a healthy weight becomes increasingly important for overall well-being. One effective strategy is incorporating low-sugar, high-protein snacks into the diet.
We spoke with Jesse Feder, RDN, CPT; and Michelle Saari, MSc, RD at EHealth project, to learn about the four best low-sugar, high-protein snacks that can aid in weight loss over 40. They shared that snacks such as hard-boiled eggs, roasted chickpeas, cottage cheese and berries, and chia seed pudding are some of the best options.
Hard-Boiled Eggs
Hard-boiled eggs stand out as an excellent low-sugar, high-protein snack for those navigating weight loss over 40. Packed with essential nutrients like protein, vitamins, and minerals, they provide a satiating option that helps maintain muscle mass and support metabolic function. With negligible sugar content, hard-boiled eggs contribute to stable blood sugar levels, preventing energy spikes and crashes that can lead to unhealthy snack choices. Furthermore, the high protein content promotes a feeling of fullness, reducing the likelihood of overeating.
Feder says that "hard boiled eggs are high in protein, vitamin D, B vitamins, and healthy fats, all while being low in calories. The high protein and low calorie content of eggs is great for satisfying hunger and preventing overeating. This can aid in weight loss over time."
He further adds that "the high protein, vitamin D, and b vitamins, are all great for those over the age of 40. Those over 40 are at higher risk of decreased lean muscle tissue, vitamin d levels, and vitamin b levels. These nutrients can also support a healthy metabolism and energy levels."
Roasted Chickpeas
These crunchy legumes deliver a satisfying combination of protein and fiber, promoting a sense of fullness and curbing hunger between meals. With minimal added sugars, roasted chickpeas are a smart alternative to traditional snacks, contributing to stable blood sugar levels. The protein content aids in muscle preservation, crucial for maintaining metabolism as the body ages.
"Roasted chickpeas are loaded with fiber and protein, all while being low in calories. The high amount of fiber and protein is great for satiating hunger and preventing overeating throughout the day which is great for weight loss. Additionally, the extra protein is great for those over the age of 40 to support lean muscle tissue," Feder notes.
Cottage Cheese and Berries
Cottage cheese provides a rich source of protein, crucial for maintaining muscle mass and supporting metabolic function as the body ages. The combination with berries adds a delightful sweetness without the excessive sugar found in many processed snacks, while also contributing essential vitamins, antioxidants, and fiber. This snack not only satisfies taste buds but also promotes a sense of fullness, reducing the likelihood of unhealthy eating habits.
Saari elaborates further and says "cottage cheese is a perfect snack filled with protein, which is essential for boosting metabolism and increasing satiety. This helps in reducing overall calorie intake, one of the most important factors for weight loss. Its high protein content aids in preserving muscle mass, important for keeping your metabolic rate up during weight loss. Berries complement this by being low in calories yet high in fiber. They add natural sweetness without a significant sugar load, and their fiber content helps you feel full longer, reducing the likelihood of overeating."
Chia Seed Pudding
Packed with plant-based protein, chia seeds also boast a high fiber content, aiding in satiety and promoting digestive health. As a low-sugar alternative, chia seed pudding is versatile and can be customized with various toppings like berries, nuts, or a dollop of Greek yogurt for added protein. The gel-like consistency of chia seeds when soaked in liquid creates a satisfying and nourishing snack that helps regulate blood sugar levels.
Saari states that this low-sugar, high-protein snacks is "great in the context of weight loss, being high in fiber, protein, and omega-3 fatty acids. The fiber in chia seeds can absorb a significant amount of water, which expands in your stomach, increasing the feeling of fullness and reducing overall food intake. When prepared with unsweetened almond milk and without added sugars, chia seed pudding can be a delicious, low-calorie treat that satisfies sweet cravings without adding extra calories."
