There’s no need to ditch snacks in order to lose weight. Sure, some snacks can be high in calories while offering little in the way of beneficial nutrients—but that’s not true for all snacks. In fact, healthy snacks can be used strategically to help you fill in nutrient gaps and keep hunger in check between meals.
Want to snack smarter? Prioritize snack options that are loaded with antioxidants. These inflammation-fighting compounds not only help prevent chronic disease, but they are important for weight loss, too. While inflammation likely isn’t top of mind when trying to lose weight, research has found that chronic inflammation and weight gain are closely linked. So if you’re struggling to see any changes in the number on the scale, adding more anti-inflammatory foods to your diet may be beneficial.
Luckily, there’s a snack that can help you tackle inflammation and provide nutrients that support healthy weight loss: these Anti-Inflammatory Energy Balls. Even better, they’re inspired by the flavors of the popular Ben & Jerry’s Cherry Garcia ice cream. A win-win!
They Have Satiety-Promoting Nutrients
Have you ever noshed on a quick snack at your desk only to find your stomach rumbling again an hour later? We’ve all been there. That’s why it’s so important to reach for snacks that offer some combination of protein, fiber and healthy fats. These energy balls offer all three! One serving (3 balls) provides 5 grams of protein, 4 grams of fiber and plenty of healthy fats to actually fill you up and keep you feeling satisfied.
The combination of dates, dried tart cherries and old-fashioned rolled oats in these energy bites tacks on the fiber, a nutrient that is a key player in weight loss. “Fiber helps to slow down digestion and aid in overall satiety by holding us over between meals longer. This helps to stabilize blood sugar and decrease excess snacking,” explains Carly Hart, RDN, LN a media dietitian based in Montana. In fact, research has found that fiber was the one nutrient that determined weight-loss success when folks with overweight or obesity consumed a calorie-restricted diet.
They’re Easy to Portion
Being mindful about portion sizes can be difficult when you’re snacking on something straight out of the package—especially if you’re also distracted. However, keeping an eye on the portion size you choose can be helpful for weight loss. That’s where pre-portioned bars or snack packs can come in handy.
Just three energy balls is one convenient serving that offers 205 calories, as well as plenty of fiber and protein, and meets our weight-loss nutrition parameters for a low-calorie snack. Bonnie Newlin, M.P.A., M.S., RD, CDN, CLT, founder of Crave Nourishment, recommends making a double batch and freezing them so you’ll have plenty on hand. Keeping your kitchen stocked with healthy snacks, she says, “can enhance adherence to a healthy eating lifestyle; reducing the likelihood of choosing less nourishing, more inflammatory options.”
They’re Packed with Antioxidants
As we mentioned earlier, addressing inflammation can be an important factor in your weight-loss journey. That often means incorporating more anti-inflammatory foods into your diet—and these energy balls are packed with them. For example, dried tart cherries are particularly rich in antioxidants. “These antioxidants help to fight off free radicals and decrease inflammation throughout the body. This helps to lower the overall risk of developing chronic diseases,” explains Hart.
That’s not the only ingredient with inflammation-fighting properties in these energy balls. Research has shown almonds, oats and yogurt can also help lower inflammation. Part of the reason they are so good at tamping down inflammation is that they actively support a healthier gut microbiome—a key factor for controlling inflammation in the body. You also can’t miss the melted dark chocolate drizzled over the top of the finished balls, and it isn’t just for extra deliciousness. Newlin calls dark chocolate “my delicious secret weapon for fighting inflammation. It’s packed with flavonoids and antioxidants that support a healthier body.”
One more ingredient in these energy balls worth highlighting is cinnamon. When it comes to eating better for weight loss or lower inflammation, it’s easy to overlook the spices in your pantry. Since they are used in such small amounts, they don’t offer much in terms of your overall daily calorie or nutrient intake. However, if you are adding spices to your meals daily, the potential anti-inflammatory benefits of using spices like cinnamon can really add up over the course of a lifetime.
Other Tips for Following an Anti-Inflammatory Diet
While there’s no specific diet protocol for reducing inflammation, there is plenty of evidence to show what foods can help or hinder your efforts to lower inflammation. To help get you started, we’ve pulled out a few tips for you when trying to follow an anti-inflammatory diet:
- Eat More Leafy Greens: Greens like spinach, kale, Swiss chard and collard greens are low in calories but nutrient-dense. Research has shown that the antioxidants in greens are efficient at reducing inflammation. Salad isn’t the only way to get your greens in: we’ve rounded up 18 recipes packed with leafy greens that aren’t salad.
- Snack on Nuts: Nuts are a convenient grab-and-go snack or crunchy topping for a meal or snack, so it’s worth keeping your pantry stocked with a few different types. Research has found that eating nuts can have a positive impact on inflammation and oxidative stress.
- Bring on the Beans: Beans and lentils offer tons of nutrients in a small package, but most of us aren’t eating the 1½ cups weekly recommended by the 2020-2025 Dietary Guidelines for Americans. They’re not only a great source of plant-based protein and fiber, but they also contain phytonutrients, which are naturally occurring compounds in plants with antioxidant properties. That’s not all, some of the fiber in beans is resistant starch, which feeds friendly gut bacteria—and a healthy microbiome means less inflammation.
- Sip on Tea: You may know that staying hydrated is an important part of overall health, so why not take it up a notch by sipping on tea? True teas like green tea, black tea and oolong tea are rich in anti-inflammatory compounds like polyphenols.
The Bottom Line
When you’re trying to lose weight, it can be helpful to reassess your snacking habits. Adding snacks can help prevent excess hunger, which may lower the likelihood of overeating later in the day. Plus, prioritizing high-fiber snacks can help you address any nutritional gaps in your diet and help you feel more fueled and energized until your next meal. Snacking smart can be an important aspect of weight loss, especially when you choose anti-inflammatory snacks like these energy balls. You’ll be supporting your weight-loss goals while lowering inflammation at the same time.
