Snacks are meant to keep you satisfied, but some so-called “healthy” choices do the exact opposite. Packed with sugars, empty carbs, or artificial ingredients, these options can leave you feeling hungrier than before you ate them. You might think a granola bar or low-fat yogurt is a smart pick, but they often lack the protein, fiber, or healthy fats needed to actually curb hunger. These snacks might look good on the surface, but they don’t do much to keep you full. Here are some common offenders and how you can tweak them to feel full longer.
Rice Cakes
Rice cakes might seem like a light and healthy snack, but they’re essentially just puffed, refined carbs. With minimal protein, fat, or fiber, they cause your blood sugar to spike quickly after eating. This spike is short-lived, and as your blood sugar crashes, you’re left feeling hungrier than before. Adding a spread like almond butter can provide some satiety.
Granola Bars
Many granola bars are marketed as healthy but are essentially candy bars in disguise. They’re loaded with sugar, high-fructose corn syrup, and processed grains, with little protein or fiber to balance the sugar content. This combination digests rapidly, leaving you with a sugar crash and an empty stomach not long after. Look for bars with at least 10g of protein and low sugar.
Low-Fat Yogurt
Low-fat yogurt often removes the satiating fats that make snacks more filling. To compensate for flavor, manufacturers add high amounts of sugar or artificial sweeteners, which can lead to insulin spikes. Without fat or sufficient protein to slow digestion, you’ll feel unsatisfied and hungry again quickly. Opt for plain, full-fat Greek yogurt for better results.
Trail Mix
Store-bought trail mix often looks healthy but is packed with candy-coated nuts, sugar-dusted dried fruits, and even chocolate. These ingredients create a high-calorie, sugar-laden snack that provides a quick energy burst but leaves you craving more due to its lack of sustained protein and fiber. Making your own mix with raw nuts and seeds is a better choice.
Smoothies
Many smoothies, especially pre-packaged ones, contain mostly fruit and fruit juices, which are high in sugar and low in fiber. This causes a quick blood sugar spike, leaving you hungry shortly after. Without protein, fats, or complex carbs, they don’t sustain energy. Adding ingredients like spinach, chia seeds, or protein powder can help keep you full longer.
Veggie Chips
Veggie chips sound healthy but are often just fried, flavored, and processed like potato chips. The nutrients from the vegetables are minimal after processing, and the added salt and fat trigger cravings for more. Eating raw vegetables with hummus is a more nutritious option to satisfy hunger.
Protein Bars
Not all protein bars are created equal. Many contain added sugars, artificial flavors, and low-quality protein sources, making them more akin to a candy bar than a filling snack. Without enough fiber or good-quality protein, they digest quickly and don’t satisfy hunger. Look for bars with clean ingredients and at least 10-15g of protein.
Fruit Juices
Juice might seem like a natural option, but it’s stripped of the fiber that whole fruits provide. This makes it high in sugar with little to slow digestion, leading to a blood sugar crash. This can leave you hungrier than before. Blending whole fruits into a smoothie with greens or protein is a better alternative.
Popcorn
Air-popped popcorn is a low-calorie snack, but it’s mostly carbs without significant protein or fat. This means it digests quickly and doesn’t keep you full for long. Adding some healthy fats like olive oil or pairing it with a protein source can make it more satisfying.
Dried Fruits
Dried fruits are nutrient-dense but also highly concentrated in natural sugars. Without the water content of fresh fruits, they’re easy to overeat, leading to sugar spikes and hunger shortly after. Rehydrating them or pairing with nuts can help slow digestion and improve satiety.
Flavored Oatmeal
Instant flavored oatmeal is often packed with sugars and artificial flavors, which digest quickly and leave you hungry again soon after. Opting for steel-cut or rolled oats and adding toppings like nuts, seeds, or fresh fruit provides a slower-digesting, more filling meal or snack.
Sugar-Free Snacks
Snacks labeled as “sugar-free” often use artificial sweeteners that can confuse hunger-regulating hormones. This can increase cravings and lead to overeating later. Instead, focus on snacks with naturally low sugar content, like nuts or plain Greek yogurt, to avoid unnecessary hunger spikes.
Pretzels
Pretzels are primarily refined carbs with little fiber, protein, or fat to keep you full. They provide a quick energy burst but leave you craving more almost immediately. Pairing them with a protein-rich dip like hummus or nut butter can make them more satisfying.
Low-Calorie Ice Cream
Low-calorie ice creams rely on artificial sweeteners, sugar alcohols, and minimal fat. These ingredients don’t provide lasting satiety and can even trigger cravings for more sweet foods. Homemade banana-based “nice cream” offers a natural and filling alternative without artificial additives.
Frozen Yogurt
Frozen yogurt is often packed with sugar to compensate for its lack of fat. This creates a quick sugar rush followed by hunger soon after. Topping it with nuts or seeds can add some protein and healthy fats to make it more satisfying.
15 Surprising Snacks You Can Make with Just 1 Ingredient
Snacking doesn’t always have to mean a bag of chips or something sugary that leaves you feeling like you made a questionable life choice. Sometimes, all you need is a little creativity to turn simple ingredients into snacks that are easy, healthy, and actually taste good. And the best part? These snacks only need one ingredient each, so there’s no complicated prep or long ingredient lists. From crunchy chips to creamy, sweet treats, these one-ingredient wonders prove that sometimes less really is more.
Read it Here: 15 Surprising Snacks You Can Make with Just 1 Ingredient
13 Snacks To Get You Through The 3pm Work Slump
Hitting that afternoon slump at work can really drag down your day. We’ve all been there, watching the clock and feeling our energy start to dip just when we need to be our most productive. That’s why this list of easy-to-make, energizing snacks is a game-changer. Packed with both sweet treats and savory bites, it offers something for everyone looking to keep their productivity up and power through the rest of the day.
Read it Here: 13 Snacks To Get You Through The 3pm Work Slump
*Select images provided by Depositphotos.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
