Which Snacks Are Suitable as Healthy In-Between Meals?

29. August, 2024(letzte Änderung)

Autor: Marc Sonderegger

Clients often ask me what healthy snacks they can eat as in-between meals when they are hungry. In today’s blog, I will show you which healthy snacks are best suited for this purpose.

First, let me be clear: As long as you eat the right things and enough of them for breakfast, your meal will last until lunch. The same should be true for the other two main meals. But what are the right things to eat?

Carbohydrates (or glucose) cause an insulin release due to a “sugar spike” in the blood. The higher the glycemic index (GI) or glycemic load (GL, which also takes into account the portion size of the food) of a food, the greater or faster the insulin release. Glucose has a GI of 100.

The following table shows the GI of different foods:

Because insulin is released in batches, it lags behind the blood glucose concentration, especially when eating carbohydrates with a high GI, because a particularly large amount of insulin is released or produced at once, and a few minutes elapse between production and the effect of insulin. In other words, the glucose may be transported into the cells before the pancreas notices. This results in minimal hypoglycemia, to which the body reacts with ravenous hunger or a “sweet tooth”.

In addition to insulin, carbohydrates also release peptide hormones, which further stimulate the former. Insulin also inhibits lipolysis, the breakdown of fat.

Therefore, the goal must be to keep blood glucose levels as low as possible. For this reason, carbohydrates (especially those with a high GI or GL) should be avoided, especially in the morning (unless you are trying to gain weight, working out soon afterwards, or are an athlete). I recommend a breakfast of high quality proteins and fats (e.g. eggs, meat). After such meals, you will practically never have a ravenous appetite, or only for the first few days after the change. Provided you eat enough. If you are not (yet) able to eat that much in the morning because your body is not used to it or because you get up very early, I recommend the following foods as snacks between meals (which brings us back to the original question). They’re healthy and won’t send your blood sugar into that unfavorable sugar-insulin-hunger swing:

Healthy nuts like almonds, walnuts, or cashews, or seeds like pine nuts.
Dried meats such as Bündnerfleisch, Mostbröckli, Swiss chicken sausage (not easy to find), beef jerky, etc.
A snack based on low-carbohydrate dairy products such as Skyr natural, low-fat curd or cottage cheese. Optionally, these products can be “spiced up” with berries.
Hard-boiled eggs.

For more information, download our free nutrition guide (GERMAN). Our Kitchen Workout cookbook (GERMAN) also has lots of tasty and healthy recipes that are easy to make.

Have fun trying them out!

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