Snacks Against Obesity, Part 2: How Fiber Fights Obesity

Fiber makes you feel full. Fiber works like built-in portion control. Fiber is low calorie. Fiber prevents overeating during regular meals. Get any 3 high fiber snacks from the list below and feel significantly better for your next day.

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through and out of your body. 

The main reason fiber is beneficial, is that it feeds the "good" bacteria in your microbiome. 

Functioning as prebiotics, fiber increases our levels of the "good" bacteria in our guts, which can have a variety of positive effects on health. 

How Does Fiber Defeat Obesity?

According to the Mayo Clinic high fiber diets lower cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. 

  • Fiber slows the rate that sugar is absorbed into the bloodstream, which keeps your blood glucose levels from rising too fast. This is good for you because spikes in glucose fall rapidly, which can make you feel hungry soon after eating and lead to overeating.
  • Fiber aids in achieving a healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume of food.
 
  How Fiber Helps Microbiome (our 2nd immune system) to fight diet related diseases

How Fiber Helps Microbiome (our 2nd immune system) to fight diet related diseases

 

How much fiber do you need?

Most Americans consume about 10 to 15 grams of fiber a day.

The FDA recommends 25g of fiber for women and 38g of fiber for men. How will you fill the gap?

Fiber and Protein in the Top 20 Most Purchased Snacks

Ok, now that we understand what nutrients we need, let’s see, what snacks are the best for that?

PLANETARIANS Chief Mixologist, Anastasia Tkacheva helped me make the table below 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 test it? 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 so, consider supporting PLANETARIANS efforts to make the ultimate snack against obesity: our sunflower chips have more fiber per serving than most veggies, and more protein by weight than meat!

Aleh Manchuliantsau