Snacking is a ubiquitous aspect of our daily eating habits, providing a convenient and often enjoyable way to curb hunger between meals. However, the choice of snacks can significantly impact weight management. Pantry snacks, readily available and sometimes tempting, play a crucial role in determining whether one gains or loses weight. It’s important to be mindful of the nutritional content of snacks, as some may contribute to weight gain due to their high-calorie or sugary nature. Conversely, selecting healthier pantry snacks, such as those rich in fiber, protein, and essential nutrients, can aid in weight management by promoting satiety and supporting overall well-being.
We spoke with Billy Bradley, a registered dietitian and founder of Mediterranean Living, and registered dietitian Emily Danckers, to learn about four healthy pantry snacks you can eat without gaining weight. They revealed that popcorn, roasted chickpeas, rice cakes with nut butter, and mixed nuts are the snacks to go for.
Popcorn
Popcorn stands out as a healthy and satisfying pantry snack that won't contribute to weight gain when chosen wisely. Air-popped popcorn, without excessive butter or oil, is a whole grain rich in fiber, providing a sense of fullness and promoting digestive health. Low in calories and high in volume, popcorn makes for a satisfying and crunchy snack that can help control appetite.
“Popcorn is a great pantry snack because it is a whole grain, which means it contains fiber and is filling. The serving size is about 3 cups, so you can eat a lot and feel satisfied,” says Danckers.
Roasted Chickpeas
Roasted chickpeas emerge as a nutritious and weight-conscious pantry snack. Packed with protein and fiber, these crunchy legumes offer a satisfying bite that can help curb cravings and maintain a sense of fullness. Their low-calorie content makes them a smart choice for those looking to manage their weight without sacrificing flavor.
“Crunchy chickpeas are delicious, satisfying, and full of protein and fiber. Many companies sell flavored crunchy chickpeas, so you’ll have lots of options to choose from,” says Danckers.
Rice Cakes With Nut Butter
Rice cakes topped with nut butter present a delightful and weight-conscious pantry snack. The combination of rice cakes, a low-calorie and gluten-free option, with nut butter, rich in healthy fats and protein, creates a satisfying and nutrient-dense treat. The pairing not only satisfies cravings but also contributes to a sense of fullness, potentially preventing overindulgence in less healthy options.
Bradley says, "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. "Nut butter, on the other hand, is high in healthy fats, protein, and fiber, which can help keep you feeling full and satisfied. 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."
Mixed Nuts
Mixed nuts serve as a wholesome and weight-conscious pantry snack. Packed with a blend of healthy fats, protein, and essential nutrients, mixed nuts offer a satisfying crunch that can help curb hunger and promote a feeling of fullness. Despite their calorie density, the nutrient-rich profile of mixed nuts makes them a satiating option that can support overall well-being.
Danckers explains, “Mixed nuts are very healthy, but you do have to watch the serving size. A little bit goes a long way with nuts, but one serving is full of healthy, filling fats and some protein that should keep away hunger until your next meal.”
