A nutrition expert, known as Tara on TikTok under the username @Strengthkitchen, has shared a simple protein-rich snack idea packed with fiber that promotes overall health and aids in maintaining a calorie deficit. With a following of 50k users, Tara, who is both a personal trainer and nutritionist, regularly posts recipe suggestions for her audience.
In a recent video, Tara recommended a well-rounded snack containing 25g of protein, consisting of a yogurt bowl topped with apple, nuts, and seeds. She outlined the nutritional benefits of each ingredient, highlighting the protein content in Greek yogurt, fiber and nutrients in apples, flavor from peanut butter, zinc in pumpkin seeds, B vitamins and minerals in cashews and almonds, and omega-3s in walnuts.
Emphasizing the importance of a balanced snack, Tara suggested incorporating yogurt for protein and fruits for fiber to enhance satiety, especially for individuals aiming for weight or fat loss. She also mentioned the versatility of yogurt bowls, allowing for various fruit and topping combinations to ensure a diverse nutrient intake.
Focusing on the health benefits of fiber, Tara explained how it aids in digestion, reduces the risk of type 2 diabetes, lowers cholesterol levels, and more. Supporting her claims, the NHS website underlines the significance of fiber consumption in reducing the likelihood of heart disease, stroke, type 2 diabetes, and bowel cancer.
Further underscoring the advantages of dietary fiber, the Centers for Disease Control and Prevention highlighted its role in blood sugar control, weight management, lowering heart disease risk, and reducing the chances of certain cancers. Unlike other carbohydrates, fiber does not cause spikes in blood sugar levels due to its indigestible nature.
To increase fiber intake, the NHS suggests simple dietary swaps such as choosing high-fiber cereals, wholemeal or granary bread, consuming potatoes with skins, adding pulses to dishes, and incorporating ample vegetables into meals. However, it is essential to be mindful of the quality of high-fiber foods, opting for unsalted nuts without added sugars for optimal health benefits.