Snacking often raises concerns about weight gain, especially when it comes to salty treats. However, not all salty snacks are detrimental to your diet. In fact, some surprising options can be enjoyed daily without worrying about adding extra pounds. These snacks provide satisfying flavors while being mindful of calorie intake and nutritional value.
We consulted with Jesse Feder, RDN, CPT at My Crohns and Colitis Team, and Helen Bell, nutritionist at UK Care Guide, to identify three salty snacks that won’t derail your weight management goals. They recommended air-popped popcorn, roasted chickpeas, and edamame as three salty snacks that can be enjoyed regularly without contributing to weight gain.
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1. 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.
2. 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."
3. 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.
