Eating empty calories is a total waste! Not only do they provide little to no nutritional value, but they take up your daily calories in just a couple of bites. So, you’re going to want to do your best to avoid these empty-calorie foods if you’re trying to lose weight—especially when it comes to snacking. While there are popular empty-calorie snacks like processed potato chips or high-sugar candy, that you know you should avoid, there are some surprising culprits that you may be snacking on that aren’t as healthy as they pretend to be.
To learn more about a supposed “healthy” snack that is really just empty calories, we spoke with Mary Sabat, a nutritionist, personal trainer, and founder of BodyDesigns by Mary. She said that whole grain crackers are the worst “healthy” snack for weight loss because they make nutrition claims on their packaging but are often devoid of any actual nutritional value. Most store-bought crackers are made with refined grains, lack fiber, and are usually high in unnecessary sodium. Find out more below about this unexpected empty-calorie snack and a healthy alternative!
READ MORE: 15 Best Low-Calorie Starbucks Drinks, All Under 200 Calories
Whole Grain Crackers
While there are countless varieties of crackers on supermarket shelves, and probably in your pantry (learn about which snacks are high in unnecessary calories and destroy your metabolism!) most of them don't exactly provide the nutrients that are necessary for weight loss. Crackers like soda crackers or saltines are excessively high in sodium and offer little to no nutritional benefits. And, when it comes to whole grain crackers, they claim to be nutritious and full of healthy fiber, but Sabat warns that they are just as bad as saltines for weight loss.
"Whole grain crackers may be made with whole grain ingredients, but they are typically processed and high in calories due to added fat and sugar," she cautions, "Many brands also contain unhealthy additives like salt and artificial flavors. Because of their high-calorie content and lack of essential nutrients, whole grain crackers can be considered empty-calorie food." Even though these crackers can help fight nausea, Sabat says that it's best not to eat this snack every day if you're trying to lose weight.
She suggests opting for popcorn instead of whole grain crackers. "Popcorn is a whole grain, low in calories and fat, and rich in fiber," she explains. "Eating popcorn can help satisfy cravings without adding extra calories and can help keep you feeling full longer." This may seem counterintuitive, but popcorn can make for a healthy snack for shedding pounds if made correctly. Just make sure you're not adding excessive amounts of salt, oils, or butter. Salt can cause your body to retain more water, which can show up in your body as extra pounds.
And, be sure that you are air-popping your popcorn rather than microwaving it. 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 that are detrimental to weight loss. Sabat also warns about overeating popcorn. Thankfully, three cups of popcorn are only about 100 calories.
The Bottom Line
So, the next time you're about to eat whole grain crackers thinking they're great for weight loss, just remember that these snacks aren't as healthy as they seem. They're actually loaded with empty calories. Experts like Sabat say that the calories you eat in whole grains can end up taking the place of food that would give you the nutrition your body actually needs to stay healthy. She suggests eating air-popped unsalted popcorn instead. And, if you're not interested in popcorn, check out these other healthy pantry snacks you can enjoy and still lose weight.
