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Destroying Your Weight Loss
You know that all-too-familiar feeling: The one when you desperately need a snack, so you pour a quick bowl of whole-grain cereal or grab a bag of pre-portioned pretzels. Smart, right? Ehhh. It might make you even more hungry, unfortch. "When you eat processed carbs (anything made with refined grains, flour, or wheat), your blood sugar rises quickly because there's little to no protein or fiber," says Akilesh Palanisamy, M.D., an integrative medicine physician and author of The Paleovedic Diet. What's worse: They could be sabotaging your weight loss goals, wreaking havoc all over your digestive system and making it virtually impossible to lower that number on the scale. So read on to learn more about the foods you thought were a wise choice—especially when you just need something other than kale—and what you can swap 'em out for instead.
Quinoa Chips
This new-to-the-scene snack food features all the buzzwords that make it sound like the ultimate healthy snack: It's a superfood! And gluten-free! There's protein and fiber! The problem: They're basically corn chips with a little quinoa thrown in, says Kelly Schmidt, R.D., a nutritionist and blogger at Paleo Infused Nutrition. And the quinoa itself has been so highly processed that it's lost the nutritional boost that made it healthy in the first place. Need proof? Just compare the stats of one cup of cooked quinoa (8g protein, 5g fiber) to one serving of quinoa chips (1g protein, less than 1g fiber)—and then listen to your stomach make noise because it's still going to be hungry.
The better choice: Beyond nuts and seeds, there are plenty of ways to get that crunchy texture. Choose super-portable whole fruit like an apple or pear, or go for freeze-dried fruit—it has a sweeter, crispy taste and way less sugar than dried fruit, says Schmidt. Bonus: They're not super perishable, so they can be the go-to snack in your purse for a few days.
Microwaveable Popcorn
Nutritionists always say popcorn is a healthy snack, and it is, so long as it's made right. "The microwaveable kind has cancer-causing chemicals in them," explains Palanisamy. One is called PFOA, which the EPA says is likely a cancerous carcinogen that's found in the plastic of the bag. The other is in the butter flavor, and it's known as diactyl, an organic compound that's been linked with breathing issues and lung disease, thus making "popcorn lung" a real—and serious—health concern.
The better choice: Still go for the fiber-filled popcorn, just DIY it on the stove (using heart-healthy olive oil) with an air popper like this one from Cuisinart. And don't be afraid to play with flavors, as adding in spices like turmeric or cinnamon can kickstart your metabolismwithout adding calories.
Fat-Free Cheese or Greek Yogurt
The obsession with low- and no-fat products we had in the '90sstill lingers, but reaching for them isn't better than grabbing the full-fat kind. Researchers found that people who ate full-fat dairy tend to have lower body weight, less weight gain, and a lower risk of obesity compared to those who continued the fad. They think it's likely because when you remove fat from dairy, you also strip away beneficial fatty acids that can help you feel full, so you end up eating more in the long run. Plus, a lot of people opt for flavored yogurt, which has tons of sugar that, once again, put your blood sugar on a crazy roller coaster ride.
The better choice: Go full-fat—and don't feel one stitch of guilt about it. As for flavor, mixing in natural foods like fruit, honey, or coconut chips can take your spoonful in whichever direction you crave.
Pretzels
These salty bites may sound like a smart snack since they're lower in fat and calories than potato chips, but they actually won't do your waistline any favors. "They don't contain any nutrients," says Palanisamy. "They're basically all carbs and loaded with sodium," so they'll put your blood sugar on a roller coaster ride, spiking your levels sky-high only to make you hungry as soon as it drops back down.
The better choice: Coconut chips, says Schmidt. Never heard of 'em? Get acquainted, as these babies are filled with healthy fatsto keep you full. And while they're typically sweet, savory lovers can get in on the action now as brands like Dang Foodsoffer up flavors like bacon or chili lime.
Vegetable Chips
Chips made with sweet potato, beets, or parsnip—those ought to be healthy, what with vegetables being the primary ingredient and all. But Palanisamy says they're pretty high in fat—around 9g per serving—and it's not the good kind. The oils used range from canola to sunflower or safflower, all of which contain omega-6 fatty acids, which promote inflammation that's been linked with autoimmune diseases, heart disease, cancer, insulin resistance, and weight gain. Plus, the whole reason you're eating them—because you want those good-for-you nutrients from the veggies—is a farce. Palanisamy says the chips have been stripped of those benefits, and they provide no protein and little-to-no fiber.
The better choice: If you're craving the crunch, go for a handful of nuts (almond or macadamia) or seeds (sunflower or pumpkin) instead, says Palanisamy. Yes, they're high in fat, but it's the healthy omega-3 kind associated with heart health, lower risk of cancer, lower blood pressure, andreduced inflammation.
