9 Snacks that can hinder weight loss
Given all the factors related to satiety, we can say that the best foods to maintain satiety, are those with many fibers, as they will increase the volume when in the stomach, in addition to and those with protein and fat in their composition.
In contrast, those composed only of simple carbohydrates (mainly starches, white sugar and white wheat flour), without fiber, without fat and without protein, will be rapidly digested and gastric emptying will be much quicker, and will be easily stored as adipose tissue in the body.
Some examples of snacks that hinder satiety are:
Artificial and industrialized
- Juices: because they are quickly absorbed, especially artificial ones that no longer have any fiber, only carbohydrate
- Snacks salgados
- Whole grains is industrialized
- "Whole" biscuits
All these processed foods are also villains against satiety, since they consist mainly of white flour, that is, simple carbohydrate and sodium.
- Soft drinks
These foods made basically of simple carbohydrates have an index glucose levels, ie when ingested and absorbed by the body, they cause blood glucose spikes and consequently induce the pancreas to produce an exacerbated amount of insulin to be able to put all the glucose that is in the bloodstream into the cells. However, when this amount is very large, the rebound effect occurs and the person has a hypoglycemic crisis because the insulin was so much that all the glucose was metabolized and ended up with nothing left in the blood.
This process when it occurs in minor scale, signals to the brain that it is missing blood glucose, so "hunger" increases and we feel like eating again. So you should avoid eating snacks with just plain carbohydrates.
The ideal snack is to always associate fibers with good fats and proteins. Some foods that are sources of these nutrients are fresh fruits, dried fruits, cereals, eggs, plain yogurt, lean (white) cheeses, handmade whole grain breads (100% whole grain), seeds and nuts. and which bring more satiety are:
Skimmed natural yogurt with fruit and granola
- 100% whole grain bread sandwich with white cheese, lettuce and tomato
- Fruit salad with oats, chia, linseed, sunflower seed and etc.
- Mix of nuts and dried fruit.
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