We’ve always been told about the health risks of too much salt. These risks include high blood pressure, heart disease, and stroke. Our body needs just a little bit of sodium to function normally, so a healthy amount of salt intake is necessary. However, it may be hard to keep your salt consumption under control as so many foods, drinks, and especially snacks contain insane levels of salt. To make matters worse, these salty foods can lead to weight gain and sabotage your health goals.
To find a solution for this, we spoke to some health experts to know which salty snacks are safe to eat without worrying about weight gain. Jesse Feder, RDN, CPT at My Crohns and Colitis Team, and Helen Bell, nutritionist at UK Care Guide revealed to us that air-popped popcorn, roasted chickpeas, and edamame are the three salty snacks we can eat that hardly ever lead to weight gain.
Air-Popped Popcorn
Popcorn doesn't always have a good reputation when it comes to being a healthy snack. However, there are benefits to eating air-popped popcorn, and Bell explains why. "This snack is a great way to get your salty fix without derailing your diet. It is a whole grain, meaning it's packed with fiber. Fiber aids digestion and helps keep you feeling full, eliminating the temptation to overeat. It's low in calories too when it isn't overloaded with butter or oils."
It's best to try to stay away from brands of popcorn that contain a lot of added oils, butters, and additives and go for reduced or fat-free popcorn.
Roasted Chickpeas
Feder says, "Roasted chickpeas are high in both fiber and protein and are low in calories. The high amounts of fiber and protein can help keep you satiated throughout the day and prevent you from overeating. This can help prevent weight gain over time."
Roasted chickpeas are a delicious snack that contain a nutty flavor. Add some spices to them, and you've got the perfect salty and healthy snack you can eat without gaining extra pounds.
Edamame
Although not as common as popcorn and chickpeas, edamame is another salty snack you can eat that has quite a few benefits. Normally served in restaurants as a starter you can munch on, Bell explains to us why edamame is a snack you should eat more of. "These green soybeans are a protein heavyweight—each serving provides a hefty chunk of your recommended daily intake and is served with a dose of fiber, too. The high protein and fiber content are effective for weight management because they foster a sense of fullness, reducing the tendency to engage in overeating."
The Bottom Line
Despite it being difficult to find packaged salty snacks that are good for you when it comes to weight loss, our health experts give us other suggestions that will surely satisfy your cravings while also providing nutritional value. Although air-popped popcorn, roasted chickpeas, and edamame won't be the sole reason you get into shape, they are great choices of snacks to include in your diet to aid weight loss!
