Oats are the main component of our breakfast mixes and for good reason!
The regular consumption of oats has been proven to reduce the risk of diabetes and heart disease. That’s because oats are rich in beta-glucans, a type of dietary fiber that regulates the glucose and cholesterol levels in your blood [1,2].
Oats also promote a healthy digestion by regulating your bowel movements and supporting the growth of healthy bacteria in your gut . And if that wasn’t enough, the fiber in oats is very filling which is great for hunger and weight control.
Not only does wheat bran display an impressive 43% fiber content, but it is also rich in prebiotics that support good bacteria in your gut [6,7]. Want even more? Wheat bran is low in calories and perfect for weight control!
Psyllium husk is the ultimate fiber supplement, as it is almost 100% fiber.
It works by soaking up water in your stomach and forming a thick gel that regulates your bowel movements [8,9]. As it travels through your intestines, the gel traps sugars and bile acids helping to regulate your blood sugar and cholesterol levels [10,11]. Translation? Happy heart and pancreas!
Almonds are an exceptional source of vitamin E and other powerful antioxidants [12,13] that can slow ageing and reduce your risk of oxidative disorders, such as heart disease, diabetes, and some types of cancer.
Almonds are also rich in healthy fats, protein, fiber, and magnesium, so they help control blood sugar levels, cholesterol, and blood pressure [14,15, 16]. Lots of protein and fiber mean almonds make you feel full for longer, which is great for weight control.
Did you know that peanuts are a superfood? That’s right. They are extremely nutritious and have more protein than any nut, so they’re ideal for children, pregnant women, and athletes .
Peanuts are high in fat, but it’s mostly the healthy type that can control your cholesterol levels and lower your risk of heart disease . A low Glycemic Index makes peanuts safe for your blood sugar levels and a high satiety index makes them fill you up for longer . What’s not to love? Unless you’re allergic to peanuts, of course.
A note on pregnancy
Peanuts are a smart choice for pregnant women, as they are rich in protein, healthy fats, and folate, all vital for the baby’s growth and development. Early introduction of peanuts to infants is even recommended to prevent the development of peanut allergy.
This can be attributed to a nutrient composition rich in antioxidants, vitamins E and C, minerals, fiber, and unsaturated fats [22, 23]. Hazelnuts are also heart-friendly, helping to control cholesterol levels [24,25] and are ideal for students and active people due to their high calorie content.
For starters, they’re rich in α-linoleic acid, a type of omega-3 fatty acid that has proven crucial for good health [28,29]. Besides healthy fats, walnuts are rich in prebiotics and antioxidants that make them exceptionally healthy, but eat them in moderation: they are dense in fat and calories [30, 31, 32].
Thanks to their high protein content [33,34], cashew nuts make you full for longer and are great for hunger management and weight control. They are also perfect for those in need of a high-protein diet such as children, pregnant women, and the physically active.
Like all nuts, cashews are rich in unsaturated fats that are heart-friendly. As a bonus, cashews are high in magnesium and potassium, promoting a healthy blood pressure and the health of muscle, bones, and nerves [35,36]
Crunchy, buttery, delicious… it’s no wonder pecans are a famous dessert topping.
But beyond yummy, pecan nuts are an excellent source of fiber and unsaturated fats  and you know now what that means: improved cholesterol profile, lower risk of heart disease and stroke, better digestion, healthier brain and nerves [38,39].
For maximum health benefits, eat pecans regularly but in moderation as they are a high-calorie food.
Macadamia nuts are heavenly delicious. They’re the creamiest of nuts, no doubt!
That’s because macadamias have a whopping 76% fat content. But don’t worry, most of these fats are healthy MUFAs (monounsaturated fatty acids) , meaning that macadamias are good for your heart and brain.
Macadamias are also loaded with antioxidants and vitamins, and their regular consumption is linked to a lower risk of diabetes, obesity, and heart disease . Just eat them in moderation, as they are high in calories.
Pistachios are a valued delicacy worldwide and for good reason: their lightly sweet, buttery, nutty flavor really is a thing of beauty.
The nutritional value of pistachios is quite impressive, too. They have more potassium and vitamin B6 than other nuts and are high in antioxidants, heart-friendly fats, and fiber. Thanks to their high protein content, pistachios are perfect for active people.
Apricots are naturally sweet but have a low Glycemic Index, so they’re a great fruit choice for diabetics and the physically inactive.
A good source of potassium and vitamins A, E, and C, apricots are healthy for your eyes, immune system, skin, and bones. And they promote a healthy gut too, thanks to their high fiber content and prebiotic properties [44,45].
Raisins are “nature’s candy”. They are highly energetic and ideal for the physically and mentally active like athletes and students.
Raisins are sun-dried grapes, packed with antioxidants that can lower your risk of stroke, cancer, and other effects of oxidative stress. Being rich in minerals like calcium, iron, and boron, raisins are healthy for your skin, hair, blood, and bones. They also favor digestion, on account of their fiber content [46,47].
Dried cranberries are popular in pre-workout and outdoor snacks due to their high calorie content, fiber and antioxidant load, and pleasant sweet-and-sour flavor.
Keep in mind that dried cranberries are always sweetened – fresh cranberries are very sour – and not suitable for diabetics or sedentary people . But for healthy individuals, dried cranberries won’t be harmful to blood sugar or body weight when eaten together with fiber-rich foods, like all of our products.
Dried figs are a great choice for a tasty weight-control granola, as they are lower in sugar and calories than many other dried fruits. And they’re high in antioxidants and calcium, which promotes healthy teeth and bones .
Prunes are best known as a home remedy for constipation. That’s because they’re rich in dietary fiber and sorbitol, a natural molecule well known for its laxative effects.
Prunes are delicious and rich in antioxidants and nutrients like B-vitamins, potassium, and vitamin K. They have a low Glycemic Index which lowers your risk of diabetes, and their regular consumption is linked to higher bone density and a lower risk of osteoporosis [51,52,53].
That doesn’t mean that you have to avoid it altogether, though. Coconut meat is a great source of fiber, antioxidants, and micronutrients, all of which are beneficial to your overall health . Like everything in life, moderation is key. Watch the portions and enjoy!
Goji berries are highly praised in Chinese Medicine for their therapeutic properties and some claim that goji is a miraculous cure-all fruit. The truth is, there’s no such thing as a cure-all elixir and there’s not enough clinical evidence to support the health claims about goji berries.
However, we know for a fact that gojis are rich in complex carbs, vitamins A and C, essential amino acids, and phenolic antioxidants [58,59], and this distinctive composition makes them a remarkably nutritious fruit for your healthy snack.
Thanks to their antioxidant power, blueberries are also beneficial to your brain and even your skin. Plus, they are indisputably delicious.
Keep in mind that unlike fresh blueberries, dried blueberries are generally sweetened and therefore not suitable for diabetic patients. Like with every other dried fruit, moderation is key to reap the health benefits.
Naturally sweet longan is a signature fruit of Southeast Asia and it’s widely used in Traditional Chinese Medicine as a tranquilizer and memory enhancer.
There isn’t enough clinical evidence to support longan’s medicinal properties but still, longan is rich in vitamin C and minerals like potassium and phosphorus [62,63]. A great option to add a sweet touch to your healthy snack!
The creamy sweetness of dates is simply exquisite. They’re the perfect addition to a healthy “sweet tooth” snack!
Dates are nutritious and rich in fiber, so they won’t cause sudden spikes in your blood sugar. That’s why even diabetic patients can enjoy small portions of dates as part of a balanced meal [64,65]. Especially when eaten with fiber-rich foods like our breakfast mixes!
Due to their energy content, dates are most suitable for physically active people. They may also be a good choice for pregnant women, as there’s anecdotal evidence (not clinical) that dates promote a healthy labor .
Chia seeds might be tiny in size, but they’re huge in nutrition.
They contain impressive amounts of fiber, protein, and healthy fats (mostly omega-3 fatty acids) that outrank many nuts, fruits, and grains. Plus, they’re rich in essential minerals and antioxidants [67,68].
With such nutrient load, chia seeds promote the health of your gut, bones, and muscles. They also keep your heart in shape and your weight under control .
Flaxseed is a nutritional goldmine. Just like chia, flaxseed is an incredible source of fiber and protein and it promotes good digestion and a healthy body weight.
Such balanced nutrient profile and a low calorie count means that pumpkin seeds are beneficial to your health in many ways, from regulating sugar and cholesterol levels to nourishing your hair and skin. Plus, they are filling and tasty, the perfect ingredient for a healthy snack.
It turns out that sunflowers aren’t just pretty to look at. They’re an amazing food source!
Sunflower kernels are 50% oil and therefore a bit on the high-calorie side, but their oil is rich in vitamin E and heart-friendly fats that can help you reduce cholesterol levels and manage high blood pressure.
Here’s another tiny seed packed with nutrients. Sesame seeds are rich in high-quality protein, antioxidants, and minerals like iron and calcium, which makes them a good addition to a vegetarian diet [80,81].
Most importantly, sesame seeds are rich in high-quality oil – sesame oil, of course – which is an excellent source of healthy fats and fat-soluble vitamins with antioxidant and cardioprotective properties .
Crunchy poppy seeds are widely used in baked goods, especially in Central and Eastern Europe.
They’re highly nutritious, packed with very high levels of calcium, magnesium, phosphorus, manganese, potassium, zinc, and iron. They’re also rich in protein, fiber, and heart-friendly PUFAs (polyunsaturated fatty acids) [87,88].
Tiny seeds for the win!
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