- According to experts, healthy snacks are an essential part of a balanced diet.
- Fruits and vegetables that have high fiber and water content make the best snacks because they make you feel full for longer.
- These fruits and vegetables are low in calories, so they won’t make you gain weight.
Most people nowadays avoid snack because they’ve been associated with junk foods. However, experts say snacks are essential for a healthy eating pattern. Here are some of the healthiest fruits and vegetables that experts recommend you to snack on.
You can get 4 grams of dietary fiber from one medium pear.
According to Maya Feller, a Brooklyn-based registered dietitian, half of a pear’s fiber content is viscous fiber, which forms a thick gel when blended with water. This, together with the fruit’s high water content, fills up the stomach and make you feel full for longer.
Apples are high in fiber, with 80% of it coming from pectin, a viscous fiber that forms a gel-like substance in our bodies. Apples also contain 85% water, which makes it crunchy, allowing you to enjoy the eating experience and feel more satisfied.
A cup of blackberries contains around 8 grams of fiber, says Gultry. It is also lower in sugar than most fruits. Blackberries keep your stomach satisfied longer while also keeping your blood sugar levels in check.
Oranges contain viscous gel-forming fibers called pectin, hemicellulose, lignin and cellulose, which makes them surprisingly filling. The fruit’s high water content also makes us feel fuller longer, says Feller.
According to Gillean Barkyoumb, an Arizona-based registered dietitian, a medium banana has about 3 grams of fiber. Feller recommends eating an underripe banana, which contains a healthy amount of resistant starch that acts as a prebiotic, to promote gut health.
A half-cup of carrots, which is about 50 calories, contains around 4 grams of fiber. They’re sweet but low in sugar, and they’re crunchy enough to provide that satisfying feeling you get from eating chips, says Barkyoumb.
Avocados are excellent sources of healthy monounsaturated fats. A half slice of avocado also contains 7 grams of fiber, says Feller.
Celery is loaded with potassium, calcium, vitamin A, and other nutrients. It also contains fiber and water that makes you feel full, while only containing a few calories.
A cup of brussels sprouts contains 4 grams of protein and 6 grams of fiber, 2/3 of which is soluble, says Feller. It’s also made up of 89% water, which makes you feel full.
A medium-sized head artichoke contains roughly 7 grams per fiber. According to Feller, the fiber in artichokes is also inulin, which acts as a prebiotic that supports gut health. A healthy gut promotes regulation of hormones, including those responsible for hunger and satiety.
Broccoli is a cruciferous veggie that contains 4 grams of fiber for every cup, and about 4 grams of protein per serving.
Zucchinis contain roughly 4 grams of protein and 3 grams of soluble and insoluble fiber.
Source: Eating Well