Snacks have a bad reputation, especially in the world of dieting. However, the truth is that snacks can be a fantastic part of a healthy diet—as long as you’re choosing the right ones. While it’s true that overindulging in processed snacks can have serious consequences on your body, especially if you’re trying to lose weight, there are plenty of great options you can munch on guilt-free. In fact, many of them could even help you slim down!
To discover a few of the best options out there, we spoke to health experts Jesse Feder, RDN, CPT at My Crohns and Colitis Team, Kelsey Costa, a registered dietitian nutritionist, and Helen Bell, nutritionist at UK Care Guide. According to them, air-popped popcorn, roasted chickpeas, edamame, and almonds are four fantastic choices that are unlikely to result in extra pounds.
1. Almonds
Nuts make some of the healthiest snacks around. They offer up amazing benefits—both for your brain and your body. According to Costa, almonds, in particular, are a perfect choice for anyone looking to slim down.
But it isn't just their waist-slimming benefits that make these tasty nuts a good choice. "Almonds are a nutrient-rich snack widely recognized for their numerous health benefits, including the potential to enhance sleep quality. Their substantial content of essential nutrients like phosphorus, riboflavin, and manganese, along with their monounsaturated fats, fiber, and antioxidants, contribute to reducing the risks of chronic diseases such as type 2 diabetes and heart disease," she says. So many wins all around!
2. Air-popped popcorn
Popcorn is a beloved, delicious snack that we love to munch and crunch on, which is why it may be surprising to hear that it's also good for you. But, as Bell notes, air-popped popcorn stands out as a satisfying, salty snack that is unlikely to result in weight gain when consumed in moderation.
"This snack is a great way to get your salty fix without derailing your diet," she says. "It is a whole grain, meaning it's packed with fiber. Fiber aids digestion and helps keep you feeling full, eliminating the temptation to overeat. It's low in calories too when it isn't overloaded with butter or oils."
Just make sure to avoid microwave popcorn, and resist loading your air-popped popcorn with excessive butter and oil, as this could negate the health benefits.
3. Roasted chickpeas
Chickpeas, please! We love adding this protein-packed superfood to a range of recipes—but they also make a great, healthy snack on their own. They're an ideal choice for anyone looking for a bit of savory crunch without the extra pounds that come with processed choices like potato chips.
"Roasted chickpeas are high in both fiber and protein and are low in calories," Feder explains. "The high amounts of fiber and protein can help keep you satiated throughout the day and prevent you from overeating. This can help prevent weight gain over time."
Add your favorite healthy spices to the mix, and they're impossible to resist.
4. Edamame
Edamame is another amazing but lesser-appreciated food for weight loss. It's salty, healthy, and so snack-able.
"These green soybeans are a protein heavyweight—each serving provides a hefty chunk of your recommended daily intake and is served with a dose of fiber, too," Bell raves. "The high protein and fiber content are effective for weight management because they foster a sense of fullness, reducing the tendency to engage in overeating." Perfect!
The bottom line
Of course, just as with any other foods, it's crucial to enjoy these snacks in moderation if you want to lose weight. Overindulging in even the healthiest of snacks can lead to weight gain. But when you pay attention to serving sizes and enjoy these foods in conjunction with other healthy habits, you'll be in great shape—literally!
