The 2 Low-Fiber Snacks That Slow Your Metabolism And Cause Inflammation

Georgia Dodd
·3 min read
6

If you’re looking to lose weight, a snack can be one of the best tools in your arsenal to keep your blood sugar levels stable, inflammation down, and your metabolism boosted. But, it can also be tricky to know which snack is best when it comes to weight loss. Many health experts recommend high-fiber snacks because not only do they better regulate sugar levels, but the fiber also helps slow down the digestion of food in the intestines to keep you fuller longer. This prevents overeating and hunger between meals. That’s why it’s best to avoid low-fiber snacks and opt for high-fiber options instead.

To learn more about the worst low-fiber snacks, we spoke with Dr. Zeeshan Afzal, MD, a primary care doctor, dermatologist, and medical officer at Welzo. He said that processed snacks (like potato chips or corn chips) and sugary snacks (like candy bars or pastries) are the worst snacks that are low in fiber. They can slow your metabolism and cause inflammation because of their refined ingredients. Read on to learn more!

READ MORE: The 4 Best High-Fiber Snacks That Speed Up Your Metabolism

Processed Snacks

Processed snacks "like potato chips or corn chips," Dr. Afzal says, are high in saturated fats, sodium, and calories which can, at the very least, lead to belly fat. And, they're unfortunately low in the fiber and nutrients your body needs to perform and lose weight. "Processed snacks like potato chips or corn chips can slow down metabolism because they are high in calories, unhealthy fats, and sodium," he explains. "These snacks can cause inflammation because the high levels of unhealthy fats and sodium can contribute to chronic inflammation in the body."

Instead, Dr. Afazel recommends exchanging your chips with nuts and seeds which are high in healthy fats, fiber, and protein. Almonds, walnuts, or chia seeds, he says, can help boost metabolism and reduce inflammation. "Nuts and seeds like almonds, walnuts, or chia seeds are other great choices for boosting metabolism and reducing inflammation because they are high in healthy fats, [fiber], and protein, which can help regulate blood sugar levels and keep you feeling full and satisfied," he notes. "They are also high in antioxidants and anti-inflammatory compounds, which can help reduce inflammation and protect against chronic disease." Good to know!

Sugary Snacks

Sugary snacks, on the other hand, are high in unnecessary sugars, refined carbohydrates, and unhealthy fats. Snacks like candy bars, pastries, or soda are horrible for your overall health. They're low in fiber and other nutrients your body needs. "Sugary snacks like candy bars, pastries, or soda can slow down metabolism because they cause a rapid spike in blood sugar levels, followed by a crash, which can lead to fatigue and sluggishness," Dr. Afzal emphasizes. "These snacks can cause inflammation because the high levels of added sugars and refined carbohydrates can also contribute to chronic inflammation in the body." Noted!

If you're still craving something sweet, he suggests opting for fresh fruits like apples, bananas, or berries. Not only are fruits high in fiber, but they're also antioxidant-rich which can help boost your metabolism while reducing inflammation. Dr. Afzal says, "Fresh fruits like apples, bananas, or berries are a great choice for boosting metabolism and reducing inflammation because they are high in [fiber], which can help regulate blood sugar levels and keep you feeling full and satisfied. They are also high in antioxidants, which can help reduce inflammation and protect against chronic disease."

The Bottom Line

At the end of the day, balance is key. You can still eat processed and sugary snacks, just don't overeat or eat every day. But, we can promise that opting for healthier choices like nuts and fruits, as Dr. Afzal recommends, will pay off in the long run, whether you're looking to shed some pounds or just keep your overall health in check!