Even though snacking can be seen as detrimental for weight loss plans, when it’s done right, snacking can be a powerful tool to tide you over between meals, help maintain your blood sugar levels, and give you the energy to crush your workouts. The key is to make sure your snacks are properly portioned and filled with healthy ingredients that can boost your metabolism.
To learn more about healthy snacks that can lead to a faster metabolism, we spoke with Paulina Lee, a functional gut health dietitian and founder of Savvy Stummy, LLC, Lisa Richards, a registered nutritionist and creator of The Candida Diet, and Billy Bradley, a registered dietitian and founder of Mediterranean Living. They said snacking on roasted chickpeas, air-popped popcorn, and nuts are great for boosting your metabolism and promoting weight loss. This is because they are rich in fiber, protein, healthy fats, vitamins, and minerals that will help you lose weight. Find out more below!
READ MORE: 4 Healthy Snacks You’ll Actually Want To Eat–& They Help With Weight Loss
1. Roasted Chickpeas
Bradley recommends roasted chickpeas as a tasty, weight-loss-friendly snack. Roasted chickpeas make for a filling, high-protein snack that can satisfy your cravings, fuel your body through your next workout, and boost your metabolism. This crunchy snack makes for a healthy potato chip replacement. "A great source of fiber and protein, roasted chickpeas are a crunchy and filling snack that can be seasoned with various spices to add flavor. Roasted chickpeas are a great option for weight loss," Bradley says. "First, they are high in fiber, which can help keep you feeling full and satisfied, reducing the likelihood of overeating later on."
"Chickpeas are also a good source of protein, which is another nutrient that can help keep you feeling full and prevent overeating," he continues, "Additionally, roasted chickpeas are a low-calorie snack, with about 1/2 cup of roasted chickpeas containing around 120 calories." Noted! And, they make the perfect portable snack to take with you on the go.
Richards adds that hummus is also a great chickpea-based snack that has many health benefits when eaten with vegetables. "Hummus is made of chickpeas, a protein-rich legume that is quite versatile," she says. "A hummus and vegetable snack can curb cravings by providing glucose—stabilizing protein and fiber without excess calories." You can dip hearty vegetables like carrots and celery in your hummus.
2. Air-Popped Popcorn
Another healthy, metabolism-boosting snack that Bradley recommends is air-popped popcorn—not microwave popcorn. Air-popped popcorn does not involve oil which adds fat to your snack. On the other hand, prepackaged, microwave popcorn is full of excessive oils and salt.
"Air-popped popcorn is a low-calorie snack that can be seasoned with herbs and spices for added flavor. Popcorn is a great option for weight loss for several reasons," Bradley raves. He adds that it's important to only lightly season your air-popped popcorn to avoid unwanted calories. "First, it is a low-calorie snack, with a cup of air-popped popcorn containing only around 30 calories. This makes it an ideal snack for those who are watching their calorie intake."
And, because popcorn is a whole grain, it's high in fiber. A high-fiber diet is effective at boosting your metabolism. "Fiber is important for weight loss because it helps keep you feeling full and satisfied, reducing the likelihood of overeating later on. Popcorn is also a good source of antioxidants, which can help protect against chronic diseases," Bradley explains. Not only is popcorn a high-volume food that can keep you feeling full and satisfied, but it's also affordable and easy to find in your local grocery store. Air-popped popcorn is also a versatile snack when it comes to toppings and flavors that you can add on.
3. Nuts
Nuts can help with weight loss in several ways. They're rich in antioxidants so they are anti-inflammatory and protect us against heart disease, diabetes, cancer, and even Alzheimer's disease. Nuts are also rich in fiber and protein which can help keep you fuller, longer. And finally, nuts boost metabolism. Just a handful of nuts provides as much as a 15% boost in calories burned. So, if you haven't already added these nuts to your everyday diet, then what are you waiting for?
Lee notes that almonds, especially, "contain the perfect combo of protein, healthy fats, and fiber." Almonds also contain high amounts of protein, which "can lead to increased metabolism." Lee explains that "because protein takes longer to be used and absorbed, it has a higher thermic effect compared to fats and carbohydrates. Plus protein can help preserve muscle mass and keep your metabolism at its peak." And, Lee notes that the "high protein content of nuts helps our bodies use more calories to digest them." Almonds are a great topping for oatmeal, yogurt, and more!
Another nut that Lee recommends are Brazil nuts. They're highly nutritious, energy-dense, and one of the most concentrated dietary sources of the mineral selenium. "One Brazil nut can provide more than 100% of the Reference Daily Intake (RDI) for selenium. Selenium is an important nutrient for optimal thyroid function and metabolism," Lee says. "The thyroid is in charge of metabolism, so a poorly functioning thyroid could result in challenges with weight loss, so high-selenium foods, like Brazil nuts, may help. There is a study that resulted in a decrease in body fat from an increased intake of dietary selenium."
The Bottom Line
At the end of the day, the best way to boost your metabolism and lose weight is to ensure you're consuming all the nutrients your body needs to take on the day and fuel your body. Snacks like roasted chickpeas, air-popped popcorn, and nuts are a great for your overall health and weight loss goals–and they're always better than a bag of potato chips.
