During the Christmas holidays there are a wide variety of exquisite foods on the table to enjoy that are hard to resist. It is in this season that people tend to gain weight. For those who want to try to avoid a big spike on the scale, we share What are the best snacks to avoid gaining weight during the Christmas holidays.
The best snacks that help control weight providing satiety and nutrition without being too high in calories, are those that have protein and fiber; are low in fat and added sugar.
Walnuts, almonds or peanuts
Walnuts and other dried fruits can help you lose weight, even though they are high in calories.
Regular consumption of nuts has been linked to a lower body mass index and a lower chance of weight gain. The Harvard Nutrition Source suggests eating them in place of unhealthy snacks.
Nuts and peanuts provide you with protein, are rich in fiber and healthy fats. Good fats can improve blood cholesterol levels, ease inflammation, and stabilize your heart rhythm. They help keep your blood sugar stable and keep you full longer, which helps you avoid unhealthy snacks.
Pistachios are one of the nuts with the fewest calories and the highest protein content. An ounce of pistachios provides 162 calories, 6 g of protein, 8 g of carbohydrates, 13 g of fat and 2.9 g of fiber, according to data from the United States Department of Agriculture (USDA).
A study conducted by researchers at the University of California examined the effect of pistachio consumption in adults. It was found that participants who consumed 1.5 ounces (42 g) per day of pistachios, in addition to a decrease in weight, reduction in body mass and waist circumference, also showed a significant reduction in blood pressure.
According to the results of the study published in Nutrients in 2020, pistachio consumption was associated with higher intake of dietary fiber and decreased consumption of sweets.
Other healthy snack options:
Eggs are an excellent source of high-quality protein (6 grams per unit). In addition, they are rich in vitamins and minerals. Low in fat and calories (77 to 78 per unit). Eating eggs can help people feel fuller and consume fewer calories throughout the day.
You can enjoy a hard-boiled egg before a holiday party or eat a hard-boiled egg avocado toast to feel full and prevent overeating.
Peanut Butter Apple Slices
Peanut Butter Slices are a delicious, nutritious and healthy snack. In the apple there is fiber, vitamin C and antioxidants with antioxidant and anti-inflammatory effects; while protein and more fiber are found in peanut butter to keep blood sugar under control.
Greek yogurt with fruit
Yogurt provides quality protein and calcium. It also stands out for its live bacterial content that favors the intestinal microbiota. Fruit adds fiber and vitamins. Opt for natural yogurt that does not have added sugars.
Popcorn provides dietary fiber and is low in calories. “When air-inflated and lightly seasoned, popcorn is an efficiently healthy snack. This is because it is a whole grain,” shares the American Heart Association (AHA).
The AHA recommends controlling your portions of popcorn and not gulping down a giant bucket.