Key Points
- Packaged snacks aren’t always nutritious, but dietitians favor roasted chickpeas.
- They’re high in fiber and protein, which can help lower cholesterol and aid digestion.
- Experts suggest snacking mindfully and planning snacks ahead of time.
These days, there’s a lot of talk about cutting down on processed foods, especially packaged snacks. With health concerns like increased risks of heart disease, diabetes, and even mental health issues linked to what we call ultra-processed foods, you might think that everything in a package is off-limits. But, that’s not the whole story.
“Packaged snacks can definitely fit into a healthy eating plan,” explains Amanda Crowe, M.S., RD. “For many, having a convenient snack handy can help fill gaps between meals and avoid excessive hunger, making it easier to maintain healthy eating habits even when life gets hectic.” When you’re in need of something portable and nutritious, Crowe suggests looking for options rich in protein and fiber for sustained energy. Not surprisingly, when we asked several dietitians about their favorite packaged snacks, they unanimously recommended roasted chickpeas. Here’s why these crunchy bites are a go-to for health experts.
Roasted Chickpeas Are Good for Your Cholesterol
Instead of chips, consider roasted chickpeas to support your heart. These snacks can be a solid source of soluble fiber, which is beneficial for lowering cholesterol. Amy Brownstein, M.S., RD, values their high fiber and protein content. She adds, “Their crunchiness makes them a satisfying alternative to chips or other salty snacks that are often higher in saturated fat and lower in fiber.”
Different brands may have varying sodium levels (which you should keep in check for heart health). “Be sure to read the label and control your portions if you’re monitoring sodium intake,” Brownstein advises.
Roasted Chickpeas Help Keep You Full
Ever eaten a snack and been hungry again shortly after? While snacking on the go can lead to mindless munching (and leaving you feeling unsatisfied), the nutritional makeup of snacks also plays a significant role in how full they keep you.
“One reason I love roasted chickpeas is they help keep you satisfied between meals,” says Samantha DeVito, M.S., RD. “Unlike snacks high in refined carbohydrates, roasted chickpeas offer a blend of plant-based protein and fiber, which can help control hunger and maintain energy levels throughout the day.”
Roasted Chickpeas Promote Healthy Digestion
Pulses—like beans and legumes, including chickpeas—are known for their fiber. Fortunately, roasting doesn’t reduce the fiber content. A single ounce of roasted chickpeas contains about 5 grams of fiber.
This fiber comes with significant digestive benefits. “Fiber promotes regular bowel movements and supports a healthy gut microbiome,” remarks Crowe. Since many Americans don’t meet fiber recommendations, snacking is a great way to help bridge that gap.
Roasted Chickpeas Are a Surprising Source of Micronutrients
While the focus often lies on major nutrients like protein and fiber, we shouldn’t overlook the importance of micronutrients. Roasted chickpeas actually provide a wealth of essential vitamins and minerals. “They’re a good source of manganese, iron, and folate,” says Haley Bishoff, RDN. “These micronutrients support bone health, energy production, and cell repair, making roasted chickpeas a genuinely nutrient-rich snack.”
Most micronutrients might not be listed on the Nutrition Facts label because they’re optional for manufacturers to include—but that doesn’t mean they aren’t present.
Other Tips for Healthy Snacks
Healthy snacking is a habit worth developing, whether that means grabbing a bag of roasted chickpeas or opting for other nutritious choices. Here are a few tips for better snacking:
- Practice mindful snacking. Eating while distracted often leads to mindlessness. Brownstein recommends limiting distractions and focusing on your snack. “Instead of bringing the whole bag to your desk, try portioning out your snack into a bowl and applying mindful eating principles for greater satisfaction,” she suggests.
- Prep your snacks. Meal prep applies to snacks too. Bishoff recommends pre-portioning snacks into individual containers or bags, so decisions are made when hunger strikes.
- Prioritize satisfaction over calories. Crowe mentions that the nutrient profile of a snack usually outweighs its calorie count. “A snack containing protein, fiber, or healthy fats is often more fulfilling than one made mostly of refined carbs,” she explains. When looking for something to tide you over, choose snacks that provide substantial nutrients.
- Enjoy! There’s no point in snacking on foods you don’t like. “Healthy eating isn’t about perfection; it’s about building sustainable habits,” says DeVito. If you enjoy a snack and it provides energy and satisfaction, it’s more likely to become a lasting habit.
Our Expert Take
It’s true that many processed snacks can be less nutrient-dense compared to whole fruits, vegetables, grains, or dairy products. However, not every packaged food is at odds with your health goals. Some convenient, easy-to-pack options can positively contribute to a healthy diet. Consider roasted chickpeas. If you ask nutritionists, their high fiber, abundant protein, and micronutrient content make these snacks quite appealing.
