The Best Salty Snacks To Eat And Still Shed Pounds, According To A Nutritionist
April 6, 2023 by Georgia Dodd
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.
READ MORE: The Salty Snacks Derms Say No One Should Be Eating Anymore Because They Lead To Wrinkles
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!