The #1 Snack to Buy at Trader Joe’s for Weight Loss, According to Dietitians

view original post

Reviewed by Dietitian Kelli McGrane, M.S., RD

Getty Images. EatingWell design.

“Key Takeaways“

Piquant Popcorn is our top Trader Joe’s snack for weight loss.
It’s dusted with nutritional yeast, making it both nutritious and flavorful.
It’s a high-volume, low-calorie snack with protein and fiber to keep you full.

If you love to nosh, Trader Joe’s snack aisle is one of the happiest places on earth. And nestled between all the uniquely spiced potato chips and crunchy corn snacks is our favorite pick for weight loss: Piquant Popcorn. The fluffy kernels are dusted with nutrient-dense nutritional yeast and an umami-packed blend of onion powder, garlic powder and sea salt. Trust us, it’s a snack that will secure a permanent spot on your grocery list. Here, dietitians explain what makes Piquant Popcorn the best snack for weight loss at Trader Joe’s.

Trader Joe’s. EatingWell design.

It’s a Good Source of Fiber

Popcorn is a whole grain and full of filling fiber. Each 2.5-cup serving of TJ’s Piquant Popcorn provides 3 grams of fiber, or 11% of the Daily Value. “Fiber is digested slowly, so it helps keep you full and satisfied,” says Katie Drakeford, RD, CSP. “This may mean that you eat less at mealtime and are less likely to get hungry between meals.” In addition to curbing appetite, fiber supports a healthier gut, which has also been linked to benefits for weight loss.

Research consistently shows that fiber supports weight-loss efforts. One study found that, when paired with a calorie-restricted diet, fiber significantly contributed to weight loss, regardless of macronutrient or caloric intake. Additionally, fiber may be helpful for maintaining weight loss over the long term.

It’s High-Volume and Low in Calories

High-volume snacks, like popcorn, can extend your snacking time and be more satisfying, especially if you’re looking for something you can munch on throughout the afternoon or during a movie. “Selecting high-volume, low-calorie snacks like popcorn helps [manage] hunger and reduce overall calorie intake,” says Jane Guo, M.C.N., RD, LD, a dietitian specializing in weight management and bariatrics.

TJ’s Piquant Popcorn contains just 140 calories per 2.5-cup serving. This combination of high volume, high flavor and low calories makes it an excellent option for satisfying salty cravings, says Drakeford.

It’s Higher in Protein Than Regular Popcorn

The star of this vegan-friendly popcorn is nutritional yeast. In addition to lending an umami cheesy flavor, it’s a good source of protein, a nutrient that’s key for weight loss. “Protein is an important nutrient that helps keep you feeling full until the next meal or snack,” says Drakeford. As a result, eating more protein may help you feel more satisfied when following a reduced-calorie diet. Piquant Popcorn provides 4 grams of serving per serving, which is pretty impressive compared to the 2.5 grams typically found in air-popped popcorn.,

It’s Free of Added Sugar and Low in Sodium

While sweets can absolutely be part of a healthy diet for weight loss, consuming too much added sugar is linked with weight gain and a higher risk of overweight and obesity. Piquant Popcorn is free of added sugar, making it a nice alternative to sweeter snacks, like granola bars. What’s more, this savory snack is surprisingly low in sodium, providing just 6% of the Daily Value.

Snacking Tips for Weight Loss

Next time you find yourself wandering the Trader Joe’s snack aisle, consider these healthy snacking tips before filling up your cart.

Pay Attention to Fat, Fiber and Protein: Ideally, look for snacks that offer protein, fiber and healthy fats. This combination can help keep you fuller longer. Guo recommends choosing snacks with at least 3 grams of fiber and 5 grams of protein per serving.
Think About Food Pairings: If a snack doesn’t check all three boxes, consider other foods you can purchase to balance it out. “My personal favorite snack from Trader Joe’s is the dark chocolate-covered almonds paired with raspberries, because it provides fiber from the raspberries, healthy fats and protein from the almonds and healthful antioxidants and minerals like iron, copper and magnesium from the dark chocolate,” says Guo.
Don’t Dismiss the Convenience Factor: Having convenient, nutritious snacks on hand makes it easier to make healthier choices when your stomach is grumbling and you need to eat something stat, says Drakeford. Pre-portioned snacks are also helpful for staying within your daily calorie goal.
Keep Portion Sizes in Mind: Serving sizes vary greatly depending on the snack. Consider whether you prefer a smaller amount of something rich-tasting, or if you’re more satisfied by a high-volume snack, like popcorn.

The Bottom Line

Trader Joe’s offers plenty of great snack options for weight loss, but Piquant Popcorn is our favorite. It’s vegan-friendly, a good source of fiber and has more protein than regular popcorn. At just 140 calories per serving, it’s a satisfying savory snack that can help keep you full until your next meal.

Read the original article on EATINGWELL