Snacks Against Obesity, Part 1: Snacks and physical activity

Fiber helps you feel full without overeating. Plant protein improves your health. Get any 3 high fiber snacks from the list below, and feel significantly better for your next day.
 
Aleh Manchuliantsau

Hi there, I’m Aleh, 40 year old father of 3 boys (they're 10, 12 and 15).

Looking at my kids, I see that they have less play-time outdoors than I did at their age. 

Kids spend most of their time playing on their smartphones, ipads, laptops and snacking. Snacking all the time…

 

 
 
 New research from the University of Adelaide shows that Generation X is already on the path to becoming more obese than their baby boomer predecessors ( Source ).

New research from the University of Adelaide shows that Generation X is already on the path to becoming more obese than their baby boomer predecessors (Source).

 

From studies about the microbiome, we know that fiber and plant protein can help prevent diet-related diseases such as obesity, type 2 diabetes and heart disease, but kids… they don’t like food that looks healthy. When Michelle Obama tried to bring fruits and vegetables to schools, 60% was left untouched.

In the meantime, kids snack all the time....

Fiber and Protein in the Top 20 Most Purchased Snacks

PLANETARIANS Chief Mixologist, Anastasia Tkacheva helped me make a table with the protein and fiber content in the most popular snacks today. Which one has the most protein? Which one has the most fiber? Which one has both? 

Brand Protein Fiber Main Ingredient Secondary Ingredients Cooking Method
Angie’s BOOM-CHICKAPOP 3g 4g Popcorn Sunflower Oil, Sea Salt Popped
Beanfields 5g 6g Black beans, Navy beans Organic Brown Rice, Sufflower or Sunflower Oil, Seasoning blend Baked, then fried
Beanitos 5g 3g Whole Black Beans, Whole Grain Long Brown Rice and/or Long Grain White Rice Sunflower Oil, Long Grain Rice Flour, Sea Salt. Baked, then fried
Farmhouse Culture 2g 2g Sauerkraut (green cabbage, water, sea salt), corn flower Vegetable Oil (Canola, Sunflower and/or Safflower and/or red palm olein), brown rice flower Fried
Food Should Taste Good 2g 2g Stone Ground Corn High Oleic Sunflower Oil and/or Safflower Oil and/or Canola Oil, Brown Rice Flour, Flax Seeds, Cane Sugar, Sesame Seeds, Sunflower Seeds, Quinoa Baked
Garden of Eatin 2g 2g Organic Corn Expeller Pressed oil Fried
Garden Veggie Straws 1g <1g Potato Starch, Potato Flour, Corn Starch Flavors, Canola and Safflower Oil Extruded
Hardbite 2g 4g Vegetable, (Sweet Potato) Non-hydrogenated sunflower oil and/or non-hydrogenated canola oil, sea salt. Fried
Harvest Snaps 5g 3g SnapPeas, Lentil Bean, Black Bean Vegetable Oil (Canola, Sunflower and/or Safflower Oil), Rice, Yeast Extract, Maltodextrin Baked
Hippeas 4g 3g Organic ChickPea Flour Organic Rice Flour, Organic Sunflower Oil, Organic Tapioca Starch, Organic Seasoning Extruded
Kettle 3g 2g Potato Safflower and/or sunflower and/or canola oil, organic whey powder, flavors Fried
Late July 2g 2g Organic Yellow Corn Expeller Pressed Non-GMO Sunflower Oil and/or Expeller Pressed Non-GMO Safflower Oil, Flavors Spices Fried
Pirate's Booty 2g 1g Cornmeal Rice Flour, Sunflower Oil, Pressed Canola Oil Baked
PLANETARIANS 7g 4g Sunflower meal, 50% Brown Rice Flour (30%), Non-GMO Tapioca starch (10%), Sunflower oil (10%), Non-GMO Natural Seasoning Extruded
PoP ChipsPotato 1g 0g Potato with a dash of the good high oleic oils Right spices and seasonings Popped
Siete 1g 2g Coconut Flour Avocado Oil Baked
Skinny Pops 2g 3g Corn kernel Sunflower Oil, Salt. Popped
Stacy's Pita Chips 3g 3g Real Pita Bread; Enriched Wheat Flour Sunflower, Canola Oil, Organic Cane Sugar, Flavors Twice Baked
SunChips 2g 2g 100% Whole Grain Whole Corn, Sunflower and/or Canola Oil, Brown Rice Flour, Whole Oat Flour Fried
SunChipsVeggie Harvest 3g 2g Real Veggies and Whole Grains Dried Veggies, Sunflower and/or Canola Oil, Brown Rice Flour Fried
Terra 1g 3g Exotic Vegetables; Real Whole Vegetables Expeller pressed canola oil and/or safflower oil and/or sunflower oil, sea salt, beet juice concentrate (for color). Fried
Way Better 1-2g 3 g Organic Whole Ground Corn, High Oleic Sunflower Oil Sprouted Seed, Bean, and Grain Blend (Sprouted Black Beans, Organic Sprouted Flax Seed, Sprouted Quinoa), Organic Onion, Organic Garlic, Sea Salt. Baked and then Fried Short Time

Source: USDA National Nutrient Database, PLANETARIANS

Want to see how protein and fiber snacks make you feel? Challenge yourself!

1. Choose any 3 snacks.

2. Make sure that they total:

  • 25g (for women), 38g (for men) of fiber
  • 46g (for women), 56g (for men) of plant protein
  • 100-250 calories per snack

3. Have these 3 snacks between meals within a day (meals do not matter).

4. Let us know in the comments to this post if you feel better the next day.

If you notice you feel better when you're getting lots of plant-based protein and fiber, then consider supporting PLANETARIANS efforts to make the ultimate snack to fight obesity. Our sunflower chips have more fiber than a serving of many veggies, and more protein by weight than meat!

Aleh Manchuliantsau