Ever found yourself reaching into a bag of potato chips, only to realize you just can’t stop? There’s actually a psychological reason behind that, but the good news is—there are healthier alternatives that can satisfy the same cravings.
Jonathan Alpert, a psychotherapist and author from New York, explains that when we’re stressed, our body releases a hormone called cortisol. This hormone makes us crave comfort foods like salty snacks and sweets. “These foods create a sense of satisfaction, almost like a temporary escape from negative emotions like stress and anxiety,” Alpert shared.
But constantly giving in to these cravings with unhealthy snacks can be a problem. That’s where Jacob Zemer, a performance coach and wellness expert from New York, comes in. He has some great snack swaps that are just as satisfying but packed with more nutrients.
“People often think potatoes themselves are bad, but that’s not true,” Zemer said. “The problem starts when you fry them because that combination of fat and carbs can be a recipe for health issues like diabetes.”
According to Zemer, potato chips are what nutrition experts call “highly palatable.” That means they’re designed to be irresistible—thanks to the mix of refined carbs, fats, and salt. This combination keeps you reaching for more.
So, what can you eat instead? Zemer recommends looking for snacks that pass what he calls the “protein test.” That means they should have at least 10 grams of protein for every 100 calories. His top picks? Quest Chips and Legendary Chips—both of which meet this protein requirement.
Another trick is to choose salty snacks that are high in fiber. Foods with fiber make you feel fuller for longer, so you’re less likely to overeat. Zemer mentioned a great pretzel alternative called Crisp Power, which is available at Costco. These pretzels are high in both protein and fiber, making them a smarter snack choice.
For a simple, healthy option, Zemer also suggests going for “single-ingredient foods” like salted edamame. These little beans pack a satisfying crunch without adding empty calories.
Switching up your eating habits can feel challenging at first, but Zemer encourages people to stick with it. He shared three practical tips for making the change easier:
- Find a good alternative – The key is to replace unhealthy snacks with something that truly satisfies your cravings. Once you find a great alternative, make the switch.
- Get rid of the temptation – If you don’t have unhealthy snacks around, you won’t eat them. “Only keep good options in your house,” Zemer advised. “Don’t bring potato chips home or carry them with you.”
- Give it time – Taste buds change every 30 days, so even if you’re not a fan of a new snack right away, your body will likely adjust over time.
The next time you feel the urge to grab a bag of chips, try swapping them for a high-protein, high-fiber option instead. Your body—and your taste buds—will thank you in the long run!
