Pantry snacks are convenient go-to options for quick bites, but it’s essential to be mindful of their impact on metabolism and weight management. While common pantry snacks may seem harmless, some can contribute to challenges in maintaining a healthy weight and efficient metabolism.
We spoke with Lisa Andrews, MEd, RD, LD, registered dietitian nutritionist at the Health Insiders; and Kelsey Costa, MS, RDN, to learn about four common pantry snacks that can negatively impact your metabolism and weight; plus, better alternatives to each of these snacks. They revealed that you should minimize snacks such as granola, commercial baked goods, potato chips, and processed meat snacks. Read on to see why and learn about healthier alternatives.
Granola
While granola is often perceived as a healthful snack or breakfast option, it's important to be aware of its potential drawbacks when it comes to metabolism and weight management. Many store-bought granolas are laden with added sugars, unhealthy fats, and high-calorie content, which can be detrimental to metabolic processes and contribute to weight gain.
"Most granolas are high in both sugar and fat and those that contain coconut are higher in saturated fat. High sugar treats make you crave more, making it difficult to lose weight," Andrews says.
Instead, she recommends to "make a mix of raisins, nuts and Cheerios or other dry/crunchy cereal for a quick snack. This will give you more sustained energy and fiber than the granola." But exercise caution when selecting a cereal, opting for one with minimal sugar and artificial additives.
Commercial Baked Goods
Commercial baked goods, while tempting to the taste buds, often pose challenges to metabolism and weight management. Many of these products are high in refined sugars, unhealthy fats, and low in nutritional value. The excessive consumption of added sugars found in cookies, pastries, and cakes can lead to insulin resistance and disrupt metabolic functions, contributing to weight gain over time.
"Ditch commercial cakes, cupcakes, and cookies. Most are highly processed and high in both sugar and fat," Andrews states.
She suggests we "try a few graham cracker sheets with peanut butter. Graham crackers are much lower in fat and sugar and the peanut butter adds a savory taste with healthy fat and protein. Including healthy fat and protein versus processed carbs will help quell your appetite."
Potato Chips
Potato chips, a popular snack choice, can have detrimental effects on both metabolism and weight management. These crispy treats are often high in unhealthy trans fats, sodium, and empty calories.
Costa says that "potato chips are typically deep-fried, leading to the formation of oxidized fats. Consumption of these fats can contribute to inflammation and oxidative stress in the body, which in turn, may contribute to metabolic syndrome (MetS) and weight gain. [They] have a high glycemic index (GI) of approximately 60 due to their content of rapidly digestible starch, which can cause spikes in blood sugar levels, which also contributes to weight gain."
For a healthier alternative, she recommends air-popped popcorn, baked chickpeas, or thinly sliced sweet potato chips. "Research has demonstrated that low-fat popcorn can lead to greater feelings of fullness in the short term as compared to potato chips. Try to choose options with minimal or no oil, butter, or salt added to make it a healthier snack option. If you want something with a little more density and crave a crunch, try baking chickpeas or thinly sliced sweet potatoes at home for a less-processed, savory snack. Each of these snack options is rich in fiber and complex carbohydrates to support blood sugar control, satiety, and overall healthy weight management."
Processed Meat Snacks
Many processed meat snacks, such as sausages, jerky, and deli meats, contain added preservatives, sodium, and saturated fats. The consumption of these additives has been linked to inflammation and insulin resistance, disrupting metabolic functions.
Costa elaborates further and says, "Processed meat snacks like beef sticks or jerky are often high in sodium and saturated fats, [they] may be made from low-quality cuts of meat, and may also contain preservatives like nitrates, which have been linked to an increased risk of chronic diseases like cancer. In fact, processed meat has been labeled as a human carcinogen by the World Health Organization. Regular consumption of processed meat snacks can contribute to weight gain and inflammation, negatively affecting metabolism and overall health."
One unexpected healthier alternative to this would be unsweetened fruit leather. "For those who enjoy the chewy texture of processed meat snacks, an excellent alternative would be unsweetened fruit leather, which can provide a similar texture but with more nutritional benefits. Fruit leather is chewy and packed with flavor, naturally low in fat while being high in fiber and carbohydrates. The best part is that it's lightweight, easily stored, and can be conveniently packed, making it a great on-the-go snack."
