In the past, snacking has been vilified as an unhealthy habit—but it’s not that simple. A study in Advances in Nutrition found that snacking right can actually help with feeling full throughout the day and promotes a healthy weight…depending on what you choose as your snack of choice. And scientists and studies agree there is a near-perfect option out there for (almost) everybody: almonds. (Of course, if you’re allergic to almonds or tree nuts, this isn’t for you.)
“Although nuts are high-calorie foods, several studies have reported beneficial effects after nut consumption, due to fatty acid profiles, vegetable proteins, fibers, vitamins, minerals, carotenoids, and phytosterols with potential antioxidant action,” this composite study from Nutrients found.
Almonds rank as one of the healthiest nuts readily available: Among many benefits, the tree nut is rich in healthy fats, proteins, vitamin E, and magnesium.
Almonds have a high unsaturated fatty acid content, which can lower bad cholesterol and potentially reduce the risk of cardiovascular disease. They are also an excellent source of vitamin E, which can protect the cells against antioxidant damage and help keep the skin and cells healthy. In addition to fats and vitamins, almonds are also rich in magnesium, a mineral that is key for many body functions, like nerve function, bone strength, and metabolism. Almonds are also a good source of protein, which makes them an ideal snack for vegetarians and vegans. Protein is not only important for building and repairing body tissue, but it also helps you feel fuller for longer and reduces cravings.
In a head-to-head (or should we say, jar-to-jar) comparison against afternoon snack icon peanut butter, almond butter came out as the winner by a long shot.
The myth about almonds
Many people have stayed away from almonds, be it as a snack or as part of a meal, because they could be considered high-calorie for their size. But you need to examine the bigger picture when it comes to this myth. For example, a study from the USA and a study from Australia found that people on weight management who regularly ate almonds actually lost weight on average rather than gaining it.
Other healthy snacks to inspire you
However, if you don’t like almonds, are allergic, or simply like variety, here are some other ideas for a your snack menu:
- Greek yogurt: It’s a source of protein and probiotics, especially when chosen without added sugar. Probiotics support gut health.
- Carrots and hummus: Carrots are rich in beta-carotene and fiber, while hummus, which is made from chickpeas, is a good source of protein.
- Edamame: The young soybeans are a great source of protein and also contain important vitamins and minerals.
- Cottage cheese with flaxseed and cinnamon: Cottage cheese is rich in protein and calcium, while flaxseed contains omega-3 fatty acids and fiber.
- Air-popped popcorn: It’s a high-fiber snack option and a healthy choice when prepared without excessive salt.
