This High-Protein Snack Will Keep You Full Longer (And Satisfy Your Crunchy Cravings)

Most health experts would tell you to up your protein intake if you're trying to lose weight. They may also tell you that consuming a sufficient amount of protein can stave off cravings and help you prevent overeating at your next meal. All of these points have truth to them because protein is a macronutrient that helps you feel full for longer. 

As explained by licensed and registered dietitian nutritionist Steph Grasso of GrassoFed, speaking exclusively with Health Digest, protein helps with satiety in two ways. Number one has to do with how long protein stays in your body. Compared to the composition of the other two macronutrients — carbohydrates and fats — protein is a lot more complex, per the expert. "This means it takes longer to break down and digest. Because it takes longer to digest, it lingers in the stomach longer, signaling to the brain that you don't need food yet, which prolongs the feeling of fullness." Secondly, protein helps keep your blood sugar levels stable by slowing down glucose absorption, explained Grasso. Stabilized blood sugar means fewer chances of unwelcome spikes and crashes that could lead to hunger pangs. 

When you think protein, however, your mind may naturally veer toward meat sources, fish, or eggs. However, chickpeas are one of the best sources of non-meat protein. Bonus? They can be prepped in such a way that they satisfy your crunchy cravings. More on why they make a great high-protein snack is below. 

Chickpeas, also known as garbanzo beans, are part of the legume family and are native to the Mediterranean region. In a Middle Eastern or Indian restaurant, chickpeas star in a lot of dishes like hummus, falafels, and curries. These typically tan pea-shaped legumes may look small but they pack a punch when it comes to protein. "A half cup of chickpeas contains six grams of protein, which, if you measure out half cup, is not a lot at all. I usually go for at least one cup to double the protein to 12 grams," shared Grasso.

One of the reasons why they make a good snack is their low glycemic index (GI). They have a score of 28. Foods with low GI release glucose slowly into your bloodstream. "This steady release helps maintain stable blood sugar levels, which is crucial for sustained energy and avoiding energy crashes," explained the expert, adding that this makes them a good snack option for those 3 p.m. workday slumps. 

Hummus aside, chickpeas can be prepped in a variety of ways. "You can do savory, sweet, spicy, or earthy." Roasting and storing them ahead of time makes for a readily-accessible snack too, per Grasso. "When I meal prep, I use about a tablespoon of blended seasonings per cup of chickpeas ... In total, they spend about 40 minutes in the oven at 400°F before I turn the oven off and let them hang out a bit longer — maybe 10 minutes or so — for maximum crisp." There are more roasted chickpea recipes out there, too. 

Apart from their high protein content, chickpeas have another nutrient that helps with feeling full for longer, according to Grasso — fiber. Fiber is often associated with healthy poop habits. Your gut health can benefit from this indigestible carbohydrate as well, according to the dietician nutritionist. A diet rich in fiber improves your gut microbial diversity, which is essential if you are to combat inflammation and disease. 

Other nutrients found in chickpeas include essential vitamins and minerals like folate, iron, phosphorus, and magnesium. "Folate is important for DNA synthesis and repair, iron is crucial for oxygen transport in the blood, phosphorus supports bone health, and magnesium is involved in over 300 biochemical reactions in the body," explained the expert. 

Healthy snacks can come in handy when you're trying to keep up energy levels during the day or when your goal is to avoid over-indulging in your main meals. Chickpeas can help in this department and more. While you can buy prepackaged chickpeas at stores, making them at home would give you better control over sodium content. Speaking of snacks at stores, even gas stations have high-protein snacks you can enjoy. You just have to look for them.