20 healthy women completed the randomized crossover design study which included three 8-hour test days comparing the following 160 kcal afternoon snacks: high-protein yogurt (14g protein/25g CHO/0g fat); high-fat crackers (0g protein/19g CHO/9g fat); and high-fat chocolate (2g protein/19g CHO/9g fat). The consumption of the yogurt snack led to greater reductions in afternoon hunger in comparison with chocolate.
The yogurt snack also delayed eating initiation by approximately 30 min compared to the chocolate snack and approximately 20 min vs. crackers. Finally, the yogurt snack led to approximately 100 fewer kcals consumed at dinner compared to crackers and chocolate.
These findings suggest that a less energy-dense, high-protein afternoon snack like yogurt could be an effective dietary strategy to improve appetite control and regulation of energy intake in healthy women.
Yogurt is a nutrient-dense, tasty, handy and easily digested product to help people reach their daily dairy intake without excess calories. Find out more in our guide to healthy snacking !