Salty snacks have become a ubiquitous part of modern diets, offering a tempting and convenient option for quick bites. While these snacks may satisfy taste buds, their impact on metabolism and weight gain is an aspect that deserves attention. As individuals reach for these savory treats, it’s essential to explore the potential consequences on metabolism and the role of salty snacks in contributing to weight gain.
We spoke with Dr. Shara Cohen; Dr. Kelvin Fernandez, M.D. and Medical Residency Advisor at Ace Med Boards; Dr. Zeeshan Afzal, MD; and nutritionist/personal trainer Mary Sabat, to learn about three salty snacks that can potentially increase your weight and slow down metabolism. They revealed that potato chips, processed meat snacks, and processed cheese snacks are the ones to avoid.
Potato Chips
Potato chips, a popular and readily available snack, have a complex relationship with metabolism and weight gain. These thin slices of potatoes, often deep-fried and salted, are not only high in unhealthy fats and calories but also lack essential nutrients. The rapid absorption of the refined carbohydrates in potato chips can lead to spikes in blood sugar levels, potentially impacting metabolism. Moreover, the combination of excessive salt and fat may contribute to overeating, as these ingredients can stimulate the appetite. Regular consumption of potato chips without mindful moderation may lead to weight gain over time.
Dr. Cohen recommends "avoiding potato chips, a common pantry snack that is high in trans fats, if you want to lose belly fat. These crunchy treats are notorious for their high calorie and low nutrient content, which can lead to overall weight gain and belly fat. We may control our appetites and encourage weight loss by substituting healthier snacks like air-popped popcorn, roasted chickpeas, or vegetable sticks."
"Processed snacks like potato chips can slow down metabolism because they are high in calories, unhealthy fats, and sodium," Afzal explains. "These snacks can cause inflammation because the high levels of unhealthy fats and sodium can contribute to chronic inflammation in the body."
Processed Meat Snacks
Processed meat snacks, such as sausages, jerky, and other cured or smoked options, have been associated with potential impacts on metabolism and weight gain. These snacks often contain high levels of saturated fats and sodium, contributing to a less-than-ideal nutritional profile. Additionally, the high calorie content and low nutritional value of these snacks may contribute to weight gain when consumed regularly.
"Beef jerky, sausages, and hot dogs are high in unhealthy fats and additives that can contribute to weight gain, including visceral fat," Sabat says.
These "foods are often high in sodium and nitrates. These can contribute to water retention and increased blood pressure, slowing metabolism. Consider opting for lean proteins like chicken, turkey, or fish instead," says Fernandez.
The additives and preservatives used in processing further emphasize the importance of moderation and a balanced diet to support overall metabolic health and weight management. Choosing whole, unprocessed alternatives can be a healthier option for those mindful of their metabolic well-being and weight.
Processed cheese snacks
Processed cheese snacks, like mozzarella sticks, chips with nacho cheese, and others, often contain high levels of saturated fats, sodium, and artificial additives. The excessive consumption of saturated fats can potentially impact metabolic function and lead to weight-related issues. Additionally, the high calorie density and low nutritional value of processed cheese snacks may contribute to overeating, hindering weight management efforts.
"These snacks contain processed cheese, which is high in saturated fats," Sabat explains. "Excessive saturated fat intake can contribute to inflammation and weight gain." Plus, she adds, the lack of fiber can "disrupt the gut microbiome and lead to digestive issues."
