Craving something salty? You’re not the only one! A report from the Private Label Manufacturers Association states that 58% of people prefer snacking on salty snacks like potato chips, popcorn, and pretzels. Meanwhile, 42% said they prefer sweet snacks like cookies, candy, and pastries. According to 23andMe, a direct-to-consumer genetic testing company, if you prefer salty over sweet foods, there might be a genetic component at play.
And salty foods do pay off—if they’re healthy. Sodium is an important electrolyte our bodies need to function properly. It helps you manage fluid intake and loss and helps regulate heart function (like blood pressure and blood volume). Sodium also supports strong muscle and nerve function.
This is especially true when you’re working out to lose weight (check out the easiest way to lose weight, according to a personal trainer!). When you work out, you lose a lot of sodium through sweating. Some people may be heavy sweaters in all kinds of weather, but you have to be especially careful in hotter temperatures and more humid conditions. That’s why it’s so important to replenish your sodium levels after any workout and throughout the day with healthy salty snacks that are packed with nutrients like healthy fats, protein, fiber, and more.
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While the Dietary Guidelines for Americans recommend adults limit sodium intake to less than 2,300 milligrams per day (about one teaspoon), Americans eat an average of 3,400 mg per day, according to the U.S. Food and Drug Administration. But, if you have medical conditions like hypertension or high blood pressure, experts recommend limiting daily consumption of sodium to just 1,300 milligrams.
To learn more about the healthiest salty snacks you can eat and still lose weight, we reached out to Mary-Ellen Sabat, a registered nutritionist, personal trainer, and founder of BodyDesigns by Mary. She highly recommends roasted edamame beans and air-popped popcorn because they’re both high in protein and fiber, and low in calories. Read on to learn more about these healthy, salty snacks!
Roasted Edamame Beans
Edamame beans are whole, immature soybeans. These green beans are sometimes referred to as vegetable-type soybeans. One cup, about 160 grams, of cooked edamame contains 224 calories. Roasted edamame beans can make a great salty snack because they're also high in protein and fiber which can help you stay satiated throughout the day. They also contain a variety of important nutrients, including vitamin E, thiamin, riboflavin, niacin, vitamin B6, potassium, magnesium, and calcium.
"When roasted, edamame beans become a crunchy, savory snack that can satisfy cravings for salty snacks without packing on the calories," Sabat emphasizes. "Unlike many other salty snacks, edamame beans are relatively low in fat and calories, making them a good choice for weight loss. A 1/2 cup serving of roasted edamame beans contains around 100 calories, 8 grams of protein, and 4 grams of fiber. By snacking on edamame beans instead of [higher-calorie] snacks like chips or crackers, you can reduce your overall calorie intake and support weight loss." Noted!
Air-Popped Popcorn
Unlike microwave popcorn, air-popped popcorn is a healthy salty snack. The major difference between microwave popcorn and air-popped popcorn is the kind of heat it uses. As the name suggests, air-popped popcorn uses hot air to heat the popcorn kernels while microwave popcorn traps the kernels in the bag to heat it with steam from microwaves (or radio wave particles. When it's air-popped and lightly seasoned, air-popped popcorn can be an incredibly healthy snack that boosts your metabolism because it's a whole grain and does not involve oil like microwave popcorn.
"Popcorn is a whole grain snack that is low in calories and high in fiber. It can be a great alternative to traditional salty snacks like chips. Air-popped popcorn without added butter or oil can be a great option, with about 30 calories per cup. Popcorn is a good option because it is low in calories and high in fiber, which can help you feel full without consuming a lot of calories," Sabat notes. "Remember that moderation is key when it comes to snacking, and it's important to choose snacks that are nutrient-dense and satisfying."
The Bottom Line
At the end of the day, salty snacks, like potato chips and cheese crackers, are tasty, but they are unnecessarily high in calories, fat, and sodium which can lead to weight gain and high blood pressure. But that doesn't mean you can't have any salty snacks. Nutritionists like Sabat highly recommend roasted edamame beans and air-popped popcorn to satisfy your salty cravings.
