In This ArticleView AllIn This ArticleWhat to Look for in a Weight-Loss-Friendly SnackThe Best Snack to Achieve Your Weight Loss GoalsOther Things to Consider
In This ArticleView All
View All
In This Article
What to Look for in a Weight-Loss-Friendly Snack
The Best Snack to Achieve Your Weight Loss Goals
Other Things to Consider
When you are trying to lose weight, snacking can seem like a slippery slope. On the one hand, a balanced, nutritious snack can help you manage between-meal hunger and may even help you eat less overall. On the other hand, highly processed snacks (cookies, chips and cheese puffs, we’re talking to you!) aren’t the best options to achieve your weight loss goals.
If you love to snack (and who doesn’t?), here’s everything you need to know about choosing the No. 1snack for weight loss.
Pictured Recipe:Pressure-Cooker Hummus
If you’ve noticed that you are snacking more than ever, you are hardly alone. Whether it’s due to stress, boredom, cravings or just plain hunger, more than 90% of the U.S. population consumes two to three snacks daily, according to 2022 data published inCurrent Developments in Nutrition. That might not sound like much, but on average, snacks may deliver a quarter of your daily calories, making them more like a fourth meal.
That’s not necessarily a bad thing. With the right strategy, snacks can be a valuable part of yourweight-loss plan. The first part of that strategy is deciding what to eat. Some people like having one or two go-to snacks, while others prefer a longer list that they can rotate. Either way, the best snacks for weight loss are rich in nutrients that help you feel full. And when you feel full and satisfied, you won’t be tempted to grab the first thing you can get your hands on. And, of course, your chosen snacks should be convenient and tasty too.
You’ll also want to think about timing when planning your snacking strategy. That’s becausewhenyou snack will play a substantial role inwhatyou snack on. For instance, people who snack earlier in the day are more likely to choose fruit and dairy. Conversely, according to theInternational Food Information Council’s 2022 Food and Health Survey, evening snackers tend to opt for sweet or salty treats.
So, what is the No. 1 snack for weight loss? The answer is hummus.
Wonderingwhy hummus is one of the best snacksfor weight loss? Here’s what you need to know.
It Contains Fiber
Made from chickpeas, hummus is an easy way to work more slowly digested fiber into your day. According to theUSDA, just 1/4 cup of this creamy spread delivers nearly 4 grams of fiber. That’s as much as you’d get from an entire bowl of oatmeal.
10 Amazing Health Benefits of Fiber
It’s Rich in Protein
Did you know thatprotein tends to be more satiatingthan fat or carbohydrates? It also takes more energy to digest. A 1/4-cup serving of hummus delivers almost 5 g of this helpful nutrient.
It Keeps Blood Sugar Levels Stable
Thechickpeasin hummus have a low glycemic index (a mere 28 out of 100, per the 2022 study), which means eating them is unlikely to lead toblood sugar spikes. This may explain why the volunteers in the study had lower blood glucose levels after eating hummus versus a granola bar.
It’s High in Water
A small 2018Clinical Nutrition Researchstudy with young adults found that drinking water before a meal resulted in eating less (although this does not necessarily equate to long-term weight loss). This may hold true for foods rich in water, too. Thanks to 59% water, hummus is a slam dunk.
It Naturally Slows You Down
Messy foods like hummus take longer to eat. That’s a good thing, according to 2023 research out of the journalAppetite,which confirms that the faster you eat, the more food you are likely to consume.
Can You Practice Mindful Eating While Trying to Lose Weight?
It’s Delicious
It doesn’t matter how healthy or filling a snack is—if it doesn’t taste great, it isn’t going to satisfy you. When you’re craving something rich, creamy and delicious, hummus checks all the boxes.
The Bottom Line
The No. 1 Snack to Buy at Trader Joe’s for Lower Blood Sugar, According to a Dietitian
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