This story is authored by Jennifer McManus, RD, LDN, CDCES, a registered dietitian at Pendulum Therapeutics.
The connection between sugar and your gut is so important!
That sweet tooth of yours will be hard to ignore during the holidays… Between the cookie exchanges and post-dinner pies, all of that sugar will add up. The Standard American Diet (SAD) is notoriously high in added sugar and fat which continues to lead to the rise of obesity, metabolic disease, dysbiosis in your gut, and overall poor health. Added sugar is one of the main contributors to inflammation in the body – yikes! Being more mindful and making “healthy swaps” to some of your favorite recipes during the holidays are two ways to keep your sugar intake in check.
It is not recommended to completely limit all sugar from your diet as you would be missing out on many vital nutrients and naturally-occurring fiber sources coming from fruits, vegetables, and whole-grains. Ultimately, we want to limit our intake of refined sugars — the ones that are found in processed foods such as baked goods, cereals, ice cream, sweetened beverages, and other sweet treats.
The sugar that is naturally found in foods (fruits, vegetables, and whole grains) are some of the best fiber-containing sources! Fiber is a carbohydrate, (don’t freak out, keep reading) however, it is a type of carbohydrate that passes through the body undigested — meaning it will not impact your blood sugar levels. Soluble fiber, specifically, also feeds the gut microbiome. Eating more soluble fiber helps keep the microbes in your gut happy, healthy, and diverse. This leads to overall improvements in your gut health! Lastly, fiber helps with satiety — meaning it will keep you feeling full for longer. Increasing your fiber intake is extremely helpful on your weight loss journey as it will prevent you from heading back to the counter, refrigerator, or pantry for additional food!
Here are six low-sugar foods you can snack on while trying to lose weight:
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Artichoke Hearts
You can find them jarred, canned, quartered, halved, and whole! Eat them as a snack, side dish, or atop your favorite salad. They are also best enjoyed fresh during their peak season: between March and May! An entire artichoke contains 9 grams of fiber -- one of the highest fiber foods around.
Biena Chickpea Snacks
A versatile go-to! This protein-packed, crunchy legume makes for a delicious snack or a salad’s crouton substitute. One serving of these chickpeas contain 5 to 6 grams of fiber/serving AND about 6 grams of protein to keep you feeling satisfied.
Raspberries
Satisfy your sweet tooth with this fiber-packed berry. One half cup of raspberries contains about 4 grams of fiber. Rinse them as soon as you get home from the store (or market) so you have no excuse not to graze on this delicious fruit throughout your day!
Rhythm Naked Carrot Sticks
A fun snack that’s easy to pack! With holiday travel coming up, grab a bag of these carrot sticks to take with you on the plane, train, or automobile. One serving of carrot sticks contains 11 grams of fiber and NO added sugar -- the perfect recipe for a happy gut!
Almonds
In addition to 6 grams of protein and almost 4 grams of fiber, this nutritious nut is jam packed with many vitamins, minerals, and healthy fats in just one small handful! Due to their satiating abilities, almonds are a great addition to your weight-loss plan.
Bada Bean Bada Boom
Another salty snack to satisfy your crunchy cravings! One serving of these roasted fava beans contain 5 grams of fiber and 7 grams of protein. You can add them to your soup, salad, oatmeal, yogurt, or enjoy them right out of the bag. These beans come in many different flavors (including zesty ranch and sweet sriracha) to ensure you never get bored!
