This story has been updated since it was originally posted on 5/05/23 to include more expert insight
Snacking is something we all do, but is that really such a bad thing for weight loss? According to a U.S. Department of Agriculture study, eating in-between meals contributes to roughly 1/4 of our daily calorie intake. But, there is no relationship between the number of daily snacks you’re eating and weight gain. Actually, choosing smart snacks that are high in fiber, protein, and healthy fats is a crucial part of any weight loss plan.
So, instead of salty potato chips (which can cause visceral fat!), opt for healthy snacks for weight loss. Specifically, there’s one salty snack experts say can take inches off your waist.
To learn more about the best salty snack for weight loss, we spoke with Lainey Younkin, a registered dietitian, and Mary-Ellen Sabat, a registered nutritionist and personal trainer, and Silvia Carli, a registered dietitian at 1AND1 Life. They said that roasted edamame beans are high in protein and fiber, and low in calories. Read on to learn more about this healthy, salty snack!
Roasted Edamame Beans
Edamame beans are green beans that are sometimes referred to as soybeans. You can eat edamame as a salty snack, appetizer, side, or mixed into your favorite stir fry. When roasted and seasoned with salt, they can make for a delicious, crunch snack. Roasted edamame is high in protein and fiber which can help you stay full throughout the day.
"This plant-based protein source makes for a great snack or a great addition to salads. 1/2 cup of shelled edamame contains 90 kcal and 9 g of protein, and a whopping 4 grams of fiber to help maintain a healthy gut," Carli says. They're also full of other important nutrients for weight loss, including vitamin E, thiamin, riboflavin, niacin, vitamin B6, potassium, magnesium, and calcium.
"Edamame is a high-protein, plant-based option that can be enjoyed fresh or roasted. You can eat it plain as a snack or add to a stir fry," Younkin, of Lainey Younkin Nutrition, explains. "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal." The combination of protein and fiber can help suppress your hunger hormones, keep you fuller longer, boost energy, and aid in weight loss.
"When roasted, edamame beans become a crunchy, savory snack that can satisfy cravings for salty snacks without packing on the calories," Sabat, of BodyDesigns by Mary, 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! Just be careful not to go overboard with the salt. Too much sodium can end up slowing down your metabolism and make weight loss so much harder.
The Bottom Line
At the end of the day, while salty snacks like cheese crackers and potato chips are tasty, they are often unnecessarily high in calories, sodium, and fat. This can lead to weight gain and high blood pressure. But, thankfully, there are still healthy salty snacks you can eat and still lose weight! Experts like Sabat and Younkin highly recommend roasted edamame beans to satisfy your salty cravings. And, if you aren't in the mood for roasted edamame beans, try other healthy salty snack alternatives like kale chips or roasted chickpeas!
READ MORE: 3 Simple Snack Swaps That Can Lead To A Faster Metabolism
