High protein low calorie snacks
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High Protein Low Calorie Snacks: Benefits and Impacts
Introduction to High Protein Low Calorie Snacks
High protein low calorie snacks have gained popularity due to their potential benefits in weight management, appetite control, and overall health. These snacks are particularly beneficial for individuals looking to improve body composition, manage diabetes, or enhance satiety. This article synthesizes recent research findings on the effects of high protein low calorie snacks.
Benefits for Body Composition and Appetite Control
Soy-Enriched High Protein Snacks
Research has shown that soy-enriched high protein snacks can significantly improve body composition and reduce appetite in women with normal-weight obesity (NWO). A study involving 107 women with NWO demonstrated that consuming a soy-enriched high protein snack for six months led to reductions in appetite, energy intake, carbohydrate intake, waist circumference, and body fat percentage. Additionally, there was an increase in skeletal muscle mass compared to a low-protein snack group .
High Protein Snacks for Diabetic Patients
For diabetic patients, high protein snacks can help manage blood glucose and insulin levels. A study involving diabetic patients found that high protein snacks with enhanced isolated soy protein resulted in a slower increase in postprandial blood glucose and lower insulin secretion compared to a control group consuming high-carbohydrate snacks. This suggests that high protein snacks can be a healthier alternative for managing diabetes .
Impact on Satiety and Eating Behavior
Adolescents and Appetite Control
In adolescents, high protein snacks have been shown to improve appetite control and diet quality. A study comparing high protein and high fat snacks found that high protein snacks delayed eating initiation and reduced appetite more effectively than high fat snacks. This led to a greater reduction in the consumption of high-fat and high-sugar evening snacks .
Healthy Women and Satiety
Similarly, in healthy women, high protein snacks such as yogurt have been found to improve appetite control and satiety. Consuming a high protein yogurt snack in the afternoon led to greater reductions in hunger and delayed eating initiation compared to high fat snacks like chocolate and crackers. This also resulted in fewer calories consumed at dinner 45.
High Protein Snacks and Weight Management
Type-2 Diabetes and Weight Loss
Chronologically scheduled high protein snacks can aid in weight management for type-2 diabetes patients. A study showed that incorporating low-glycemic, moderately high-protein snacks into the diet led to a modest but significant reduction in body weight and fat mass without altering biochemical parameters or cardiovascular risk factors .
Protein Preloads and Snack Intake
Consuming a high-protein preload before an ultra-processed snack can reduce the intake of the snack. A study found that participants who consumed a high-protein preload ate significantly less of an ultra-processed snack compared to those who consumed a low-protein preload, potentially aiding in weight management .
Conclusion
High protein low calorie snacks offer numerous benefits, including improved body composition, better appetite control, and effective weight management. These snacks are particularly beneficial for individuals with normal-weight obesity, diabetes, and those looking to enhance satiety and reduce overall calorie intake. Incorporating high protein snacks into the diet can be a strategic approach to achieving better health outcomes.
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