Snacks Against Obesity. Part 4: How Snacks Defeat Obesity

Snacks prevent overeating. Snacks prevent the body from storing fat. Snacks is what everyone loves. Get any 3 high fiber snacks from a list below and feel significantly better already for the next day.
 
Childs.jpg

What defines a snack?

A snack is a portion of any food, smaller than a regular meal, generally eaten between meals.

 

How Do Snacks Help to Defeat Obesity?

  • Snacks prevent overeating. Snacking helps keep you from getting overly hungry in between meals and then overeating at your next meal. 
  • Snacks prevent the body from storing fat. When the body goes without food for longer than four to six hours, its metabolic rate may slow down in a biological response to food deprivation. That means that the rate at which you burn calories slows down and anything more than the normal amount of calories you eat gets stored as fat.  

How many snacks do you need?

Your body converts food to glucose, the simplest form of sugar, which it uses for energy.

Low levels in blood glucose cause cravings. Too much food causes high levels in blood glucose.

In response, your pancreas releases a glut of insulin into the bloodstream to process sugars. A lot of sugar means lots of insulin, which drops your blood sugar below normal, triggering again the same cravings.

 
 

Where does the body store the excessive sugar?- Right, as fat.

To avoid roller-coaster Mayo Clinic suggests that most snacks should be around 100 calories, but if you need to use a snack in place of a meal, eat a slightly larger snack containing about 250 calories.

Fiber and Protein in 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 to make the table with protein and fiber content in the most popular snacks today. Which one has more protein? Which one has more 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?- Challenge yourself!

1. Choose any 3 snacks.

2. Make sure that it totals:

  • 25g (for female), 38g (for male) of fiber
  • 46g (for female), 56g (for male) 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 comments to this post if you feel better the next day.

Then you may want to support PLANETARIANS efforts to make the ultimate snack against obesity: More fiber than any veggies, more protein than any meat!

Aleh Manchuliantsau