Wouldn’t we all love to snack on whatever we want without worrying about gaining weight? Unfortunately, most snacks that are probably in your pantry right now are highly processed and terrible for our overall health—especially if you’re trying to shed some pounds. Luckily, believe it or not, there are snacks that are both tasty and healthy!
To learn more about three healthy pantry snacks you can enjoy and still lose weight, we spoke with Billy Bradley, a registered dietitian and founder of Mediterranean Living. He highly recommends the healthy snacks rice cakes with nut butter, air-popped popcorn, and roasted chickpeas for weight loss. They are high in fiber, low in added sugar, and nutrient-dense which is all beneficial for weight loss. Find all of his expert insight about these healthy pantry snack recommendations!
READ MORE: 4 Healthy Snacks You’ll Actually Want To Eat—And They Help With Weight Loss
1. Rice Cakes With Nut Butter
Rice cakes are a low-calorie snack that can are made from puffed rice pressed together into a cake form. Bradley recommends topping rice cakes with nut butter for added protein and healthy fats. "Rice cakes with nut butter can be a great option for weight loss. First, rice cakes are a low-calorie snack, with one rice cake containing around 35-40 calories, making them a good choice for those watching their calorie intake," Bradley explains. Rice cakes also provide that satisfying crunch that unhealthier options like potato chips have.
He continues, "Nut butter, on the other hand, is high in healthy fats, protein, and fiber, which can help keep you feeling full and satisfied." This can be crucial for weight loss because it can help prevent overeating and snacking on less-than-healthy snacks.
"Additionally, the combination of rice cakes and nut butter can provide a balanced snack that contains both carbohydrates and protein, which can help keep your blood sugar levels stable and prevent crashes that can lead to cravings," Bradley emphasizes. And, as a final warning, Bradley notes that it's important to choose natural, unsweetened nut butters. He says that many commercial nut butters can be high in saturated fats and added sugar.
2. Air-Popped Popcorn
Another healthy, low-calorie pantry snack that Bradley recommends is air-popped popcorn. Unlike microwave popcorn, air-popped popcorn does not involve oil which adds fat to your snack. Prepackaged, microwave popcorn is loaded with fattening oils and added 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," he raves. Bradley adds that it's important to choose air-popped or lightly seasoned varieties to avoid unnecessary 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, popcorn is a whole grain, so it's high in fiber. "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. Like rice cakes, popcorn can be a satisfying, crunchy snack that can help satisfy your cravings for something salty and crispy.
3. Roasted Chickpeas
Lastly, 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 and fuel your body through your next workout. "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!
The Bottom Line
Although snacking can sometimes disrupt your hunger and fullness cues, there are also times when snacking can be a healthy and beneficial part of any weight loss diet. The right snacks—like rice cakes and nut butter, air-popped popcorn, and roasted chickpeas— can give you the energy you need for the day or before a workout.
