Choosing a variety of healthy, gluten-free snacks can be a helpful part of a weight loss plan, but it’s not a magic solution on its own.
Looking forward to snack time and that delicious quick sandwich? Oh, you suddenly remember that you have been advised to lose weight and cut out gluten-rich foods! However, there is no need to panic – there are heaps of tasty gluten-free snacks that can satiate your palate and help with weight loss too.
Even though healthy snacks are conveniently available in stores, some may have higher levels of sugar or calories so they should be avoided when looking at the weight loss aspect. If you have been diagnosed with celiac disease, snacks rich in vitamins, fibre and minerals would be beneficial.
Top Gluten-Free Snacks
Popcorn with chocolate, dried fruit and peanuts:
Popcorn is a gluten-free whole grain which is filling. Chocolate and peanuts are naturally gluten-free. However, you should first check as some may have additives. A mixture of popcorn with some fibre-rich dried fruit like cherries or cranberries and peanuts provides a healthy and tasty snack.
Oatmeal with walnuts, apple and cinnamon:
Oats are naturally gluten-free but during manufacturing can get adulterated, so ensure that only certified gluten-free oats are purchased.
Cinnamon can help in weight loss as it reduces some of the effects of high-fat foods and can lower glucose levels in the blood, leading to eventual weight loss.
A quick, filling snack can be easily made by just combining the oatmeal, walnuts and apple with a sprinkling of cinnamon powder.
Cucumber sandwiches with hummus:
Cucumbers do not contain gluten and hummus is naturally gluten-free and healthy. Hummus can be homemade or purchased. Mini “sandwiches” can be made by spreading a layer of hummus either on a thick slice of cucumber or as a filling between two pieces.
Yoghurt and fruit parfait with nuts:
Greek yoghurt contains only milk and yoghurt cultures and is a good protein source. Yoghurts which contain additives should be avoided. Nuts in natural form are gluten-free. A tasty snack can be made by alternating layers of plain Greek yoghurt with berries or other fruit and then topping it up with almonds or walnuts.
Mini pizzas with zucchini:
Because zucchini is low in calories and high in fibre, it is increasingly replacing high-carb foods like potatoes and even burger buns. Olive oil is gluten-free. For the pasta sauce, only certified gluten-free sauces should be chosen.
For the “pizza” base, you can cut the zucchini into thick round slices and brush each piece with olive oil. They can be broiled in an oven until they start browning.
Pasta sauce can be applied on the top with shredded cheese. Parmesan and Swiss cheese are gluten-free.
Crunchy stuffed dates:
Dates are low-calorie and fibre-rich so are ideal for weight loss. They help to regulate blood sugar levels, flush out toxins from the body and reduce inflammation.
Peanut butter is gluten-free. Coconut flakes have benefits including improving heart health, digestion and weight loss. However, a word of warning is necessary – they should be eaten in moderation because of the saturated fat and calorie content.
Fill pitted dates with unsweetened crunchy peanut butter or a mix of chopped walnuts and unsweetened coconut flakes.
Tomato-basil cheese skewers:
Tomatoes with their plus points of low-calorie, high-fibre, digestion improvement, and weight loss are ideal for a snack. Basil, being a herb, can add taste without adding gluten. Cheddar cheese and cottage cheese are gluten-free.
This snack can be made by simply threading cherry tomatoes, fresh basil leaves and cubes of cheese on bamboo skewers. To add some taste, you can add a dressing of extra virgin olive oil and balsamic vinegar, both of which are good for weight loss.
Tuna lettuce cups:
Tuna is a rapid weight loser. Lettuce and all dark green leafy vegetables are also suitable for weight loss. Mayonnaise is typically made from naturally gluten-free ingredients. Just mix tuna (preferably choose tuna canned in water rather than oil) with the mayo and spread it on the lettuce – yummy!
Homemade soup with healthy veggies would be the best bet, and it can be canned and stored for future use too. Legumes and high fibre vegetables are ideal. If choosing canned soup, make sure it is gluten-free.
Packaged gluten-free snacks:
Tasty snacks like berry bars and nut scrunchies are readily available off the counter, especially when there is no time to prepare the snack. Smoothies are another option for a weight loss and a gluten-free snack.
How Gluten-Free Snacks helps to Lose Weight
- Lower calorie content: Many gluten-free snacks are naturally lower in calories than their gluten-containing counterparts. For example, fresh fruits and vegetables, nuts and seeds, and gluten-free rice cakes are all low in calories and can be satisfying snacks that help control cravings.
- Increased fiber intake: Gluten-free snacks like fruits, vegetables, and whole grains are often high in fiber. Eating high-fiber snacks can help you feel fuller for longer, reducing the likelihood of overeating later in the day.
- Reduced consumption of processed foods: A gluten-free diet often requires avoiding processed foods that are high in unhealthy fats, sugar, and calories. By avoiding these foods and choosing whole, unprocessed foods for snacks, you can reduce your calorie intake and improve your overall health.
- Reduced inflammation: Some studies suggest that gluten may contribute to inflammation in some individuals, which can lead to weight gain and other health problems. By eliminating gluten from your diet, you may be able to reduce inflammation and improve your body’s ability to regulate weight.
It’s important to note that simply choosing gluten-free snacks does not guarantee weight loss. To achieve weight loss goals, it’s important to also maintain a healthy diet and engage in regular physical activity.
When items are purchased, please check the ingredient list to ensure they are gluten-free.
So, although you feel your diet may be restricted to gluten-free, there is a wide range of tasty, healthy snacks to choose from, which any fitness and nutrition coaching service or personal training instructor will completely agree with to help you lose weight as well!