7 Healthy Snacks to Boost Metabolism & Curb Cravings, According to Experts

The persistent challenge of maintaining a healthy diet, coupled with the constant temptation of less nutritious options, has led to increased interest in effective and satisfying snacks. Recent discussions, including those on the ZOE podcast, have highlighted the importance of choosing snacks that support metabolic health and contribute to overall well-being. Nutritionist and scientist Sarah Berry presented seven snack alternatives that can improve metabolic health and offered clear criteria for selecting more nutritious options.

“25% of all the energy people consume each day comes from snacks,” Berry noted during the podcast. This percentage, she explained, is consistent across the United Kingdom, the United States, and numerous other countries, effectively making snacking a fourth meal, albeit one distributed throughout the day.

According to Berry, 95% of people in the UK and US consume at least one snack daily. The problem, she points out, is that most of these choices are often low in nutritional value, high in sugar, salt, and unhealthy fats. Choosing a healthy snack, she emphasizes, requires looking beyond branding and understanding how snacks are engineered to encourage overconsumption—a combination of salt, fat, and sugar that activates the brain and promotes excessive intake.

Berry recommends prioritizing whole foods, seeking options high in fiber, and avoiding ingredients that are unfamiliar or unnecessary additives. She also stresses the importance of identifying hidden sugars on food labels: “It’s not enough for a bar to say ‘high in protein’; you also need to check all the ingredients and the amount of sugar or salt.”

Seven Snack Options for Metabolic Health

Berry outlined seven snack choices that can positively impact health:

1. Apples

Berry considers apples to meet all the necessary criteria: they are accessible, affordable, rich in fiber and antioxidant polyphenols, and their texture promotes slow sugar absorption. The benefits are maximized when consuming the whole fruit, including the skin; juices or purees do not offer the same glycemic control or satiety.

2. Chickpeas

“Most people don’t consume enough legumes,” Berry stated. Chickpeas provide protein, fiber, and slowly absorbed carbohydrates, and are convenient for on-the-go consumption, whether directly from a can or roasted with spices. When choosing pre-packaged options, she advises selecting those with minimal additives and that retain the legume’s natural structure.

3. Nuts

Nuts are a source of fiber, protein, healthy fats, vitamins, minerals, and polyphenols. Their primary benefit lies in their prolonged feeling of fullness and potential to improve clinical markers. Switching from habitual snacks to nuts can reduce cholesterol and improve vascular function, without increasing weight. The cellular structure also hinders complete calorie absorption, positively influencing the gut microbiome.

4. Plain Greek Yogurt

Yogurt, when natural and unsweetened, is high in protein and contains beneficial bacteria for the gut. It’s important to avoid versions with flavorings, sweeteners, or high sugar content, and to differentiate between authentic low-fat yogurts and those that add additives to achieve a creamy texture. Both can be healthy if they maintain a simple composition.

5. Homemade Popcorn

Popcorn can be an excellent snack if it contains little salt and no sugar or caramel. Its main value lies in its fiber content. Commercial versions, particularly those found in cinemas, often contain undesirable sugars and fats. Adding natural herbs or spices can enhance its properties.

6. Avocado

Avocado stands out for its fiber, heart-healthy oils, and satiating effect. It can be consumed with a pinch of salt, extra virgin olive oil, balsamic vinegar, or spices, and is easy to transport.

7. Dark Chocolate

Dark chocolate can be a healthy choice if varieties with at least 70% cacao are selected and excess sugar is avoided. Rich in polyphenols, this snack may contribute to vascular health, mood, and satiety. Berry suggests consuming it in moderation and preferring dark chocolate over milk chocolate.

Timing Matters

The timing of snack consumption also influences metabolism. Berry explained that those who eat snacks after 9:00 PM tend to have greater abdominal fat and increased cholesterol levels, even if the snack is healthy. She recommends consuming snacks between breakfast and lunch, or mid-afternoon, to avoid glucose spikes and abrupt energy fluctuations.

Choosing healthy snacks is not simply about willpower, but about understanding the triggers for cravings and finding nutritious substitutes. By prioritizing whole foods, fiber-rich options, and mindful timing, individuals can better manage their snacking habits and support their overall health.