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Rice cakes have long been labeled a diet food because they’re low in calories and fat free. One cup of air-popped popcorn is only 31 calories, has a lower glycemic index (55), and also counts as a serving of whole grains. Banana chips appear to be a sound choice because they’re made from bananas—how bad could they be, right? While a pumpkin latte feels like the perfect fall snack, it’s not exactly bursting with pumpkin.
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If you’re really just thirsty instead of hungry, opting for sparkling H20 provides that filling carbonation, while adding fruit (orange, lemon, strawberries) adds a hint of sweetness with a boost of nutrition. The glycemic index is a measure of how a food raises your blood sugar and insulin (the higher the score, the greater the increase). To put that in perspective, an unsweetened latte contains 18 grams of sugar (from the milk).
And according to Australian research, people who ate a diet lower on the glycemic index lost twice as much fat compared to those on higher glycemic diets. Opt for a large banana, which offers only 121 calories and zero grams of saturated fat.

That means, the pumpkin drink packs 29 added grams of sugar, or more than seven teaspoons of sugar. Women are only advised to get six added teaspoons of the sweet stuff a day to prevent weight gain, according to the American Heart Association.

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