The key is to consume these foods each day, rather than just here or there. The same way that you would train for a marathon, it's not one day that will make the difference, rather the consistency and building that will help your body to adapt, be more resilient, and minimize anxiety so that when stressful situations hit, your body will be able to roll with the punches. Read on, and for more, don't miss 6 Best Foods To Avoid Stress-Triggered Weight Gain, Say Dietitians.

Life Extension Focus Tea

Stay focused and prevent anxious thoughts from distracting you by starting your morning with Focus Tea. Harnessing the power of a caffeine-free stimulant, Focus Tea contains spearmint, an ingredient that has been shown to improve concentration thanks to its phenolic compounds that help you to stay attentive, and this brew has a clinically effective dose of it. This minty boost has also been shown to encourage neuroprotective and healthy inflammatory responses, which is a big deal because neuro-inflammation is linked to anxiety disorders. And if worry has affected your memory, this tea's got your brain—supporting short-term memory, as well as "working memory," the ability to use and manage that. Toss these single-serving stick packs into your bag to be conveniently mixed in hot water for an instant, spearmint-flavored herbal tea that boosts focus, attention, and concentration, and helps bring on the calm.

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Broc Shot

All it takes is one Broc Shot each day to get your freshly activated, daily dose of one of the most potent naturally occurring antioxidants, sulforaphane, which is found in the highest concentration in broccoli sprouts. Sulforaphane acts like a prebiotic, helping to feed your gut's good bacteria, and balancing the microbiome, which is huge when it comes to beating nerves; research shows that a healthy microbiome is essential for keeping anxiety at bay.  Sulforaphane also reduces inflammation in the body, which is thought to play a role in the root cause of depression and anxiety. Broc Shot makes it easy to get your daily sulforaphane. Broccoli sprouts require thorough cleaning and spoil quickly, and you'd have to eat ten pounds of raw, mature broccoli to get the sulforaphane you'd get in one convenient Broc Shot. No fridge space? No problem. Simply take a shot—cold or room temp—for an invigorating boost—we're currently obsessed with the pineapple + mint flavor! Afraid to try it? Broc Shot guarantees that you'll see and feel results or get your money back.

RELATED: I Went on a Broccoli Cleanse, and It Changed My Body for the Better

Eggland's Best Eggs

Whether you start your day with your eggs scrambled or you bite into them hard-boiled for a snack, you'll get a boost of choline, which helps fight stress, as well as protein and the neurotransmitter, tryptophan, both of which help to relieve anxiety. Eggland's Best eggs provide additional advantages to chill you out, as they have more than double the omega-3s compared to ordinary eggs plus six times the vitamin D. These nutrients keep you calm by regulating the neurotransmitters dopamine and serotonin, which help you to relax. Thanks to their proprietary vegetarian hen feed, Eggland's Best eggs also offer twice as much vitamin B12, an important nutrient for maintaining a healthy nervous system, and ten times the vitamin E, which the body uses up quickly during stress to fight off oxidative stress, which is associated with anxiety and depression. Replenish it daily to help restore your sense of serenity. High cholesterol? No problem, stick to 4 yolks a week.

RELATED: What the Research Says About the Effect of Eggs on Your Cholesterol

Flackers Crackers

If you're feeling on edge, it's likely you'll be looking for a comforting crunchy snack to help distract your mind, so grab a couple of these flaxseed crackers mid-afternoon. Flackers fuel your brain with omega-3 fats from alpha-linolenic acid (ALA), which are associated with a lower risk of developing anxiety, depression, and other problems with cognitive function. Ideal for anyone who isn't getting omega-3s from fish daily, your calm body will also unwind with the help of rosemary, which has been shown to reduce anxiety and depression, improve memory and cognition and boost sleep. Top them with a little ethically sourced smoked salmon for a real omega-3 brain boost.

Cal-Organic Hummus with Carrot Chips

This velvety delicious dip has a calming reward that doesn't leave you feeling heavy or bloated. Instead, this hummus will boost mood and decrease anxiety, thanks to tryptophan, an amino acid that's abundant in chickpeas and that helps you to make serotonin, the body's "feel-good" hormone. Research shows anxiety may be linked to tryptophan depletion, and with hummus you also get wholesome, slow-burning carbs that help tryptophan make its way to the brain. Simply toss Cal-Organic Hummus with Carrot Chips in your bag and bring them with you for a happy boost at snack time. You'll avoid the vending machine and the sugary-refined snacks that spike and crash blood sugar and that trigger mood swings and anxiety.

Liana's Organics Anxiety-Free Supplement

Squash your nerves with a dose of a relaxation-promoting blend of spirulina, chlorella, flaxseeds, turmeric, bilberries, and celery, which are all rolled into this easy-to-consume, powerful daily whole foods dietary supplement. You'll get anxiety-lowering magnesium from chlorella and spirulina's high chlorophyll content while also making your body better able to adapt to stressful situations. The omega-3s in flaxseeds, polyphenols in bilberry, and curcumin in turmeric, add to the anxiety and depression-lowering benefits in Liana's Organics Anxiety Free, while the addition of the adaptogen ashwagandha helps to lower cortisol levels.

Green Valley Lactose-Free Low-fat Kefir

Kefir is a tart and tangy fermented dairy drink that packs a probiotic punch. With billions of live and active probiotic cultures per serving, kefir is a superstar when it comes to boosting mood, fighting anxiety, and of course, supporting gut health. Research shows probiotics can help alleviate stress and anxiety, which is why Green Valley's Kefir, a blend of 11 different live and active probiotics chosen for their unique and complementary roles and synergy, is like a massage in a bottle. A Gallup poll found that 8 out of 10 Americans admit to frequently or sometimes encountering stress on a daily basis and since stress disrupts a healthy microbiome—and an imbalanced microbiome further contributes to anxiety—let's cheers with a daily glass of kefir.

The Nutrition Twins are sponsored by Eggland's Best, Life Extension Focus Tea, and Broc Shots. All thoughts and opinions are their own.

The post 7 Foods To Eat Every Day for Anxiety Relief, According to Dietitians appeared first on Eat This Not That.

There's a reason many of these diet snacks aren't so satisfying. They lack the optimal amounts of nutrients like protein, fiber, and healthy fats, to help fill you up—without filling you out. Plus, many of these snacks don't actually deliver the flavor or texture you're craving. But by opting for snacks that include the right mix of nutrients and satisfy your cravings, you can enjoy a delicious treat and lose weight, too.

Here are a few of our favorite snack-time staples sure to keep your taste buds and your stomach satisfied—without sending your diet on a detour (Bonus: Some even help give your metabolism a boost!). Read on, and for more on how to eat healthy, don't miss 15 Underrated Weight Loss Tips That Actually Work.

Meat Jerky

For a convenient, pocket-friendly weight-loss snack, opt for meat jerky. Research suggests bumping up your dietary protein while reducing the carbohydrate content in your diet can increase your metabolic rate while your body is at rest and when you're asleep. Meat snacks, in particular, are a great protein source if you're looking to lose weight because they're dried, which rids excess fat (and calories) and concentrates the protein.

Not all jerkys are created equal, though. Some are loaded with additives, chemicals, and sodium, all of which increase inflammation—a condition that's associated with weight gain. Look for meat snacks that are low in sodium and have nothing artificial (fillers, flavorings, colors, or chemicals). Preferably, they should be made of 100% grass-fed, antibiotic- and hormone-free beef or chicken.

We're fans of Simply Snackin' jerky, which meet all of the aforementioned requirements. They come in exciting flavors, like Teriyaki Beef with Pineapple and Black Bean Chicken Salsa. With a whopping 11 grams of protein in one 60-calorie chicken snack (an excellent calorie to protein ratio), energy dips aren't in this wrapper, only satisfaction is.

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Chickpea Snacks

Move off the couch, potato chips. Chickpea snacks are the new tasty crunchy snack, and they may just give your waistline an edge. In one study, when calories were restricted, people who ate pulses (a fancy word for chickpeas, lentils, split peas or beans) four times a week lost 2.5 more pounds over eight weeks than their non-pulse-eating peers. And if you'd like to tighten your belt another notch, chew on this: chickpeas' protein fiber combo (which is MIA in potato chips) will help keep you feeling fuller longer, and prevent your blood sugar from spiking then crashing, which can leave you hungry and at risk of overeating.

To reap the weight loss-promoting benefits of chickpeas, we recommend Saffron Roads Bombay Spice organic chickpeas and Hippeas Vegan White Cheddar crunchy organic puffs. In a one-ounce serving of these snacks, you get four to six grams of organic plant-powered protein and three to five grams of filling fiber—in just 130 calories.

Read more: The Worst Bags of Chips You Should Never Buy

Greek Yogurt

Greek yogurt goes down on most lists as one of the healthiest snacks whether you're looking to lose weight or not. It's a good source of vitamins and minerals, is a great substitute for high-calorie ice cream, and its protein helps to keep you feel full for longer.

Because some Greek yogurts are high in sugar, low in protein, and lack beneficial probiotics, it's important to shop for better-for-you options. We recommend Chobani Complete, a lactose-free yogurt that is just 120 calories, contains a generous 15 grams of protein, and is free from added sugar. Instead, it's sweetened with real fruit like peach, mixed berry, and key lime. As a bonus, Chobani Complete packs in 3 grams of filling, prebiotic fiber. Prebiotic fiber supports weight loss since prebiotics block the hunger hormone, ghrelin and positively effect satiety hormones and gut microbiota, which can greatly reduce excess calorie consumption.

Pistachios

Pistachios are one of the lowest-calorie nuts, but that's not the only reason they're a great pick for those seeking a healthy weight. Research suggests that cracking open pistachio shells may actually help you eat more mindfully: Something about seeing those empty pistachio shells piling up caused subjects in one study to eat fewer calories than their peers whose shells were removed from view. But both groups reported feeling equally full.

The satiety benefits don't stop there. This sturdy on-the-go snack boasts 3 grams of fiber and 6 grams of plant protein. Plus, about 90% of the fat found in these pistachios is unsaturated (the "good" kind), for a trio of nutrients that may help keep you fuller longer with each little green bite. Crack into all the satisfying benefits of pistachios with Wonderful in-Shell Pistachios: They come in crunch-worthy flavors like Sweet Chili and Sea Salt and Vinegar, as well as Roasted & Salted, Lightly Salted and No Salt.

Fruit & Nut Bars

Time and again, research points to the benefits of consuming nuts when trying to lose weight. In fact, several studies have demonstrated an inverse association between higher nut consumption and lower body weight. Other studies have found that increasing nut consumption is associated with lower weight gain over relatively long periods of time. Experts contend that the healthy fats in nuts take longer to digest, which means you're less likely to need a second snack or a meal soon after consuming them.

Get in on the satiating benefits of nuts with the help of KIND. Their Dark Chocolate Nuts & Sea Salt Bars deliver 6 satisfying grams of protein and 7 grams of filling fiber—mostly from nuts—which means that they've got the right balance of nutrients to enable gradual digestion and leave you feeling fuller, longer. And chocoholics, you're in luck: These delicious bars are drizzled in just enough decadent dark chocolate to quell those sweet treat cravings, but with a portion-controlled, 180 calories and only five grams of sugar, they won't sabotage your slim-down.

Hard-boiled Eggs

The quintessential breakfast of champions also makes a great weight loss snack thanks to its low calorie count and high protein content. That's because eggs rank high on the satiety scale, meaning they do a great job of keeping you feeling full. Plus, research suggests that eating an egg with a meal can significantly reduce calorie intake over the rest of the day compared to eating a bagel.

While you can easily make your own hard-boiled eggs at home, for a precooked, pre-peeled version, we recommend Eggland's Best Hard-Cooked Peeled Eggs. Thanks to their proprietary all-vegetarian hen feed, Eggland's eggs have 25% less saturated fat, more than double the omega-3s and vitamin B12, and six times the vitamin D content than conventional eggs. This is of extra importance to those trying to slim down since research shows that getting adequate vitamin D can increase weight loss while reducing body fat.

Protein Shakes

Whether your goal is abs that show or a leaner body, protein shakes can be an easy way to get a decent amount of hunger-fighting protein at snack time. You'll want to avoid protein shakes that are loaded with sugar, additives, chemicals and boatloads of calories that would sooner expand your waistline than shrink it, and opt for healthy protein shake options.

We recommend Orgain's Chocolate Organic Protein Grass Fed Shake. At just 150 calories and a whopping 26 grams of grass-fed protein, this tasty treat can actually help with your weight loss efforts. In addition to the great calorie to protein ratio, this snack dishes out 750 mg of calcium, which is 60% of the recommended daily value. This matters because research suggests that increasing dietary calcium while restricting calories can significantly enhance weight and fat loss. Interestingly in this same study, those who increased calcium intake while in a calorie deficit also experienced increased fat loss from the trunk region of their bodies.

Related: The Best Store-Bought Protein Shakes, According to Experts

Popcorn

It's salty, it's crunchy, it's delicious, and it can help you lose weight. Research suggests that popcorn is more satisfying than chips and that choosing this whole-grain, high-fiber snack over chips at snack time can actually help you consume fewer calories at your next meal.

Healthy popcorn options are going to be air-popped and have few ingredients. These tend to be lower in fat and calories than your typical microwave popcorn bag that's covered in saturated fat-laden oils. Our favorite pick is Lesser Evil's Himalayan Pink Salt Popcorn, which has two grams of protein and four grams of fiber per 3-cup serving—all for about the same amount of calories you'll get in just nine potato chips.

Cottage Cheese

Cottage cheese has been a staple of many weight loss diets for decades, and with good reason—it's packed with protein, low in carbs, and relatively low in calories. The predominant type of protein in cottage cheese is called casein; it's a type of dairy protein that is absorbed more slowly so it's better for stabilizing blood sugar levels, providing more sustained feelings of fullness and prolonging muscle protein synthesis after a workout for better growth of metabolism-boosting muscle. (Related: 14 Best Foods for Better Workout Results, According to Experts.)

Get in on the weight loss benefits of cottage cheese with organic and low-fat Good Culture single-serving cups of low-fat cottage cheese. In each 120-calorie serving, you get an impressive 19 grams of satisfying protein, making this tasty snack a great option when you're looking to shed a few pounds. Especially since it contains probiotics—live and active good-for-your-gut bacteria. Although the exact mechanism isn't completely understood, research suggests that probiotics can help with weight loss. The thinking is that probiotics positively impact the hormones that help to regulate appetite, fat storage and fat burning. Studies also suggest that probiotics may reduce inflammation, which is important since an inflamed body can lead to obesity.

Bean Snacks

If you've found yourself tearing through snacks feeling as empty as when you ripped open the first package, get ready to meet your match: lupini beans. Like all legumes, a diet that regularly includes lupini beans may help with weight control thanks to the fiber, protein, and slowly digested carbohydrates that they contain that have been shown to aid in satiety. And if you're really looking for the most filling bang for your bean buck, lupini beans really score with nearly twice the plant-based protein compared to most beans—and more fiber too.

Lupini beans have made their delicious debut at snack time, thanks to BRAMI's delicious spin on the lupini bean. BRAMI's beans are marinated in delicious Mediterranean-inspired flavors like sea salt and vinegar, rosemary and garlic, hot chili peppers, and chili and lime, so there's something for everyone. And their appeal goes well beyond their flavor: In just one, 60-calorie serving, these super snacks pack in a whopping seven grams of satiating plant protein, and five grams of filling fiber. For more ways to lose weight, try these 25 Best High-Fiber Snacks to Buy That Keep You Full.

Disclaimer: The Nutrition Twins have partnered with Simply Snackin', Wonderful, KIND, Eggland's Best, and Chobani. All thoughts and opinions are their own.

The post 10 Weight Loss Snacks That Actually Satisfy, Recommended By Dietitians appeared first on Eat This Not That.

While there's no single superfood or supplement that can completely protect you from viruses or the flu, there are ways to give your immunity a real supercharge: Get more sleep. Stay hydrated. Exercise. Wash your hands. And fill your cabinets with immunity-fighting foods—like the 10 on this list.

How do foods strengthen your immune system?

Many of these foods fight inflammation, an immune response in the body that makes tissues, well, inflamed. Your body has to devote its resources to putting out those inflammation fires—which means it can't pay undivided attention to fighting off other attackers, like colds, flu, and other viruses and bacteria. When you reduce inflammation in the body, your body can work better—and your immune system is more ready to fend off threats.

Having a body that's not constantly putting out fires means you'll be stronger—and better able to fight anything that threatens it.

The 10 best immune-boosting foods to buy.

Strengthen your immune system and lower inflammation in your body by loading up your arsenal: Put these 10 immunity fighters on your grocery list. Double down on strengthening your immune system by ridding your diet of the 100 Worst Foods for Cold and Flu.

Wellgrove Super Antioxidant EVOO

Extra virgin olive oil does your body good in two ways: this fat source helps you fit better into your jeans by burning belly fat, and it boosts your immunity so you're healthy enough to go out and show 'em off.

EVOO has a high concentration of antioxidants, including vitamin E and phenolic compounds. These antioxidants help reduce cellular damage in the body by stopping inflammation-causing free radicals in their tracks. This tasty oil can also bump up your white blood cell count: A study found that participants who had olive oil daily saw an increase in these virus-fighting cells compared to participants who had other oils.

To reap the most immune-boosting benefits, get a bottle of Wellgrove. It has more antioxidants than other EVOO bottles! That's because the olives are pressed within six hours of being picked to maintain the highest levels of antioxidants, nutrients, and polyphenol power. Enter promo code "EATTHIS25" during checkout for a 25 percent discount using the link below.

Chiquita Bananas

Bananas are nature's on-the-go immune boosters! We always recommend Chiquita bananas as a portable source of quick energy since they provide a burst of natural sugar with a blood-sugar stabilizing dose of fiber—all in their own, all-natural packaging.

Although they're famous for their potassium content, bananas have so many more health-boosting nutrients—many of which can strengthen your immune system. These immunity-supporting vitamins and minerals include vitamin B6, magnesium, manganese, vitamin C, and copper. Plus, research suggests that the good-for-your-gut prebiotic fiber naturally found in bananas may play a powerful role in helping to reduce stress and provide sounder slumbers, both of which are important in strengthening your immune system. Add a banana to your weight loss smoothie to reap their benefits.

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Blue Diamond's Whole Natural Almonds

If you want to strengthen immunity while trimming belly fat, go nuts! One serving of Blue Diamond almonds packs in as much protein as an egg, but it brings along belly-filling fiber and disease-fighting monounsaturated fats. These little brown gems also provide Vitamin E with every crunchy bite, which promotes healthy skin and nails. Forget the blanched stuff—almond skin is where the immune-boosting powers lie: Researchers found that chemicals in almond skins increase the body's ability to fight off viruses, like the common cold, even after they've been digested.

So sprinkle some on a salad, pop a handful as a snack, or try another of our favorite ways to enjoy Blue Diamond's almonds: In almond milk! Blue Diamond makes Almond Breeze, which we pour into our smoothies daily.

KIND Nuts & Spices Dark Chocolate Cinnamon Pecan Bar

Sweet, salty, and helps you shrug off sickness? Sounds too good to be true! Energy bars are one of the most popular go-to snacks, but few offer so much satisfaction for your sweet cravings while delivering serious nutrition. This KIND bar is loaded with immunity boosters: The mix of nuts fights inflammation and fends off cell-damaging free radicals with Vitamin E, while an active compound in cinnamon, cinnamaldehyde, can help your body fight bacterial and fungal infections.

The Nuts & Spices bar does all this in a dessert-worthy bar that also delivers 5 grams of filling protein, 7 grams of satisfying fiber, and just five grams of sugar. That itty-bitty sugar number helps with your immunity, too: Too much sugar signals your body to send out cytokines, little immunity messengers that create inflammation in our bodies … and inflammation lowers your immune response. So keeping your sugar intake down can keep your immune system up!

Sabra Organic Simply Roasted Pine Nut Hummus

This dip gives your immunity—and your fat-burning—a bump. Like many of the immunity-boosters on this list, this hummus is a double-dip, providing benefits for your body's ability to fight disease, and fiber and healthy fats for the battle against the bulge. In fact, for every 10 grams of fiber you eat, you could have as much as 4 percent less fat around your middle.

Every dip of this Sabra pine nut hummus does so much more, though: The healthy fats inside each swipe help your body absorb the immunity-boosting powers of vitamin A, vitamin E, vitamin D, and vitamin K. And the pine nuts play a role: They're loaded with zinc, which can help boost your white blood cells to fight against invaders, and magnesium, which also boosts your immunity.

Four Sigmatic Defend Blend Mix

More than 60 percent of Americans drink coffee every day. Turn yours from a morning jolt into an all-day disease-fighter: Mix a spoonful of this Defend Blend into your morning coffee and start feeling the science-backed benefits. Mushrooms have been linked to better concentration and memory, reducing the effects of aging, and beating back inflammation. And a boatload of recent research finds these funky fungi could be key to building a healthy immune system.

Chaga, AKA King of the Medicinal Mushrooms, works wonders for immunity by helping the body promote proteins that regulate inflammation, bacteria and viruses. And when there's a King, there's always a Queen. Meet Queen Healer, more commonly known as the reishi mushroom. Many studies have found that its polysaccharides, antioxidant properties, and beta-glucans can help improve immune function.

The mushrooms may even help your coffee do more for your immunity: Mushrooms have been found to reduce stomach acidity from coffee, which can help reduce sleep disturbance. And healthier sleep means boosted immunity.

Suja Immunity Defense Shot

Sometimes great things come in small packages: These adorable little bottles are proof. Each certified-organic shot packs an immune-boosting punch—they're packed with ingredients like turmeric, which fights diseases through its main active ingredient, curcumin, and probiotics, which can improve your digestive system's ability to fight off infection and other nasties in your food.

And then there's ginger: This spicy root has been a go-to home remedy for illness for centuries, and science backs up all those years of wisdom. Research suggests that it reduces inflammation in those with conditions like rheumatoid arthritis, asthma, inflammatory gut disease and even certain cancers. Ginger also has powerful antiviral and antibacterial properties, and one test-tube study found that fresh ginger had antiviral effects against human respiratory syncytial virus (HRSV), which causes respiratory infections, and helped boost immune response against HRSV. If you don't have time for a cup of ginger tea or a spicy soup, these Suja shots should be in your sickness-fighting arsenal!

GT's Living Foods Aqua Kefir

It's alive! And that's good: Probiotic bacteria in food make your tummy happy, and bad bacteria very unhappy. By boosting the "good" bacteria in your body, you may be less susceptible to infections and promote the production of disease-fighting antibodies. Studies have found that consuming probiotics makes colds less severe, reduce the severity of allergy symptoms, and can even boost your mood.

While kefir is a runnier, more probiotic-rich dairy product, GT's Living Foods Aqua Kefir is different: It's a bright, slightly fizzy beverage—like kombucha—made by fermenting kefir grains in water. Each bottle contains billions of living probiotics. And the fact that it's fermented gives your immunity an extra boost: Eating lactic acid bacteria—the kind that turns milk into yogurt, cabbage into sauerkraut, and water into aqua kefir—may help signal the immune system to kick into gear.

Rebbl Turmeric Golden-Milk Super Herb Elixir

Age-old wisdom isn't all old hat: Turmeric has been used to treat ulcers, diabetes, allergies, and other ailments for centuries. Science backs up many of those benefits, and more; the main active ingredient in turmeric, curcumin, has been shown to be a potent immunity booster. Turmeric plays a role in the body's activation of T cells and "natural killer cells," and has anti-inflammatory properties.

Rebbl's Golden-Milk is designed to increase the bioavailability of turmeric's main inflammation fighter, curcumin, by adding black pepper. When combined with curcumin, a compound in black pepper has been shown to increase the bioavailability of turmeric's magic ingredient by 2,000 percent. Throw in some anti-bacterial ginger and the allergy-fighting properties of honey, and this Golden-Milk is an immunity powerhouse.

Bare Sweet Potato Chips

Orange you glad we found some chips that fight infection? Bacteria, beware! The Vitamin A that tinges sweet potatoes orange is what makes this crunchy bag of goodness an immunity-boosting star. A vitamin A deficiency is a double-whammy to your immunity: It reduces the ability of your immune system to respond to potential threats, and it causes inflammation in your gut—which makes you less able to fend off infection.

One bag of these chips is just 150 calories but delivers 4 grams of dietary fiber, which makes them filling and satisfying—and could also give your immunity a little extra oomph. In studies of rodents, those who ate a higher-fiber diet were less likely to get the flu. For more ways to get fiber into your diet, try these 20 Easy Ways to Add Fiber to Your Diet.

Disclaimer: The Nutrition Twins are sponsored by Wellgrove, Chiquita, KIND, Sabra & Blue Diamond. All thoughts and opinions are their own.

The post 10 Best Pantry Staples to Strengthen Your Immune System appeared first on Eat This Not That.

To make your life simpler (don't we all want that?) and so you can hop on the plant-based bandwagon immediately, we've put together an expert guide for how to shop for plant-based snacks along with 15 of our dietitian-approved favorite products.

What is a plant-based diet and why should you follow one?

Let us clear up the most common myth about plant-based diets right off the bat: following a plant-based diet does not mean you have to become a bonafide vegan.

While there's no clear definition, experts generally agree that a plant-based diet means you should simply focus on eating mostly plant foods and less processed sugar, refined grains, and meats. Yes, you can still eat meat!

Follow a plant-based diet, and your health wins. The health benefits of a plant-based diet include lowering blood pressure, risk of heart disease, cancer, diabetes, and cognitive decline, and shrinking your waistline.

The minor problem with plant-based snacking.

While grabbing nature's original fast food (here's to you, bananas and apples!) is a cinch, running out the door with a head of broccoli or an ear of unshucked corn isn't so graceful. We all know that plant-based foods are extremely nutrient-dense, but there's no denying that taking the time to wash and prepare legumes, produce, and whole grains isn't as hassle-free as opening up a package of processed nacho cheese chips or a jerky stick. And this lack of convenience is why we often pass up wholesome, delicious, vegetarian foods in favor of their ultra-processed counterparts in the grocery store.

Luckily, food companies are making it easier to eat plant-based on the go. More brands are offering packaged plant-based snacks that provide a long-lasting boost of energy and are made with nutrient-dense, whole-food ingredients.

How do you shop for plant-based snacks in the grocery store?

At the Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo 2019 (FNCE), many food brands showed off their best new plant-based products that make life in the herbivore lane even merrier.

Many of these brands recognize that while dubbing apples and other whole foods "plant-based" is easy, deciphering whether certain packaged foods are plant-based isn't always clear cut. As we mentioned earlier, no one has currently agreed on a definition for "plant-based," and there's no governing body ensuring that foods that claim to be "plant-based" meet certain criteria.

However, there are ways you can ensure that your food is plant-based.

• Look for the Plant-Based Food Association (PBFA) seal. Most leading health experts would agree that if a plant-based food meets the conditions established by the PBFA, it's a good choice. If a packaged food sports the seal, you'll know:
  • It's 100 percent free from animal ingredients (independently verified by a third-party organization)
  • The food is made of plants
  • It contains only up to 5 percent artificial additives, which still must be vegan but don't necessarily come from a plant
• Look for the Certified Vegan label. Although plant-based isn't synonymous with vegan, looking for this seal is a good guide for plant-based shopping. The vegan seal indicates a product doesn't contain animal products or byproducts and has not been tested on animals.
• Shop in the produce department. Of course, whole food fruits, veggies, and pulses are all fair game as plant-based snacks. There are also packaged plant-based snacks that are found in the produce aisle, like refrigerated protein bars, dried bean snacks, and bottled smoothies.

The best plant-based snacks to buy in the grocery store.

After tasting and learning more about the amazing companies producing plant-based packaged foods at FNCE, we're so excited to share our favorite 15 plant-based snacks for on-the-go eating.

1. Sabra Hummus Grab & Go

Swipe right! Eating pulses (legumes) like chickpeas are one of the common lifestyle characteristics of people who live in the world's "Blue Zones": places where people often live to 100 and that are associated with longevity. A can of beans can get a little cumbersome in a gym bag, but luckily, you're not limited to that option when you want to get plant protein.

Sabra's convenient snack package is a delicious way to get a filling combination of protein and fiber from chickpeas, and a crunch from pretzels, to tide you over until your next meal. With 10 grams of protein and 5 grams of fiber, you'll get more protein then you'd get in a 4-piece Chicken McNugget and five times more fiber. As a bonus, consuming this chickpea-based spread has benefits including reducing blood markers of inflammation, slashing heart disease risk and promoting the growth of good bacteria, while suppressing harmful bacteria.

2. Bob's Organic Oatmeal Cups

If busy mornings have you banishing breakfast altogether, we have a plant-based solution for you. These single-serving oatmeal cups offer a nutritious combo of gluten-free whole grains, seeds, nuts, and fruit to help you power through your morning, animal (free) style.

Simply add hot water and you've got a portion-controlled, good source of protein (8 to 9 grams) and fiber (8 grams) to keep you satisfied for hours. The nuts and seeds will also give you a boost of iron (10-15 percent DV), which many people who avoid meat fall short in. The antioxidant-rich whole grain oats contain the soluble fiber beta-glucan, which has been shown to reduce LDL and total cholesterol, increase feelings of fullness and increase the growth of good bacteria in the digestive tract.

3. GimMe Seaweed Snacks

Whoa, easy potato chip lover! Sure, potatoes come from the ground, but potato chips are far from a score when it comes to plant-based snacks. Plant-based eating celebrates plant foods while reducing refined ones. (Sorry, but that potato has been stripped of its fiber and accessorized with a lot of fat and salt—it doesn't count.)

If you're craving something salty, these surprisingly tantalizing seaweed snacks will tame your cravings and leave you feeling light and satisfied with only 30 milligrams of sodium and 25 calories per serving. To put that in perspective: a serving of most snack chips contain approximately six times more calories plus a hefty dose of artery-clogging fat. For even more benefits, consider this: research shows that seaweed's natural fiber, alginate, may suppress fat digestion in the gut and contribute to weight loss. One study found that ingesting even a small amount of the seaweed fiber blocked fat absorption by a third.

4. KIND Nuts and Spices Bar

You don't have to be Sherlock Holmes to find a sweet snack bar that doesn't contain animal ingredients. But when it comes to finding one that isn't loaded with sugar, artificial sweeteners, and artery-clogging fat, having a PI badge is in order. Or, just heed our advice and pick up a KIND Nuts & Spices bars. With flavors like Dark Chocolate and Sea Salt and Dark Chocolate Cinnamon Pecan, this seemingly-indulgent snack is made with real ingredients like whole nuts and delicious spices.

Clocking in with only 5 grams of sugar or less in each bar and no artificial sweeteners or sugar alcohols that can cause intestinal distress, you don't have to worry about bloat or tummy trouble. They're a needle in a plant-based stack of sweet snacks with most of their fat coming from good-for-you nuts. Plus, they're non-GMO and have the winning combination for long-lasting energy: protein (5-6 grams in each bar) and fiber (4-6 grams).

5. Pearl Olives To Go!

If you live for the o-live, and you secretly wish you could enjoy this food when you're standing on a subway platform or after a sweaty workout, plant-based life just got a bit sunnier for you. Olives To Go! are single-serve, liquid-free, easy-to-open cups of olives. Coming in varieties like Pitted Black, Pitted Kalamata, Pimiento Stuffed, Italian Herb, Taco and Sriracha, each cup ranges from 30 to 80 calories, depending on the flavor. Research shows olives have many health benefits, ranging from improved heart health to improved bone health and cancer prevention. Rich in the antioxidant oleuropein, which fights against free radical damage, olives are perfect for helping your muscles to recover more quickly after a vigorous workout, so toss a To-Go! cup in your gym bag.

6. Artisina Organics Raw Walnut Butter with Cashews

If you want an easy way to transport this plant-based protein and healthy fat combo while not being tempted to eat an entire jar, this pre-portioned, on-the-go walnut butter will be your new PFF (Plant Friend Forever). It's made with raw nuts, rather than roasted nuts, so you don't have to worry about the healthy fat becoming oxidized, the nutrients being compromised, or harmful acrylamide being formed.

This organic nut butter is made mainly from walnuts, the omega-3 top dog of the nut world, so it packs an anti-inflammatory punch and has been shown to reduce the risk of some cancers and heart disease while supporting good brain function and weight control. Walnuts also have been found to increase the good bacteria in your gut, including bacteria that produce butyrate, a fat that promotes gut health and nourishes the gut.

7. Lifeway Plantiful

Now that it's common knowledge that the gut microbiome plays a critical role in overall health, everyone seems to want to improve their digestive health, and without dairy products, getting some of the most common good-for-your-gut probiotics is more challenging. This organic, vegan-friendly probiotic drink solves that problem. It can be sipped on the go, sports 10 grams of protein in only 90 calories and is an easy way to boost your gut health with 10 live and active cultures per serving. If you're looking to balance the good-for-you bacteria in your digestive tract, boost your immune system or even possibly lose a few pounds and lift your mood, keep this in your fridge so you can grab it and go.

8. Wonderful Pistachios No-Shells 110-Calorie Pack

These portion-controlled, already shelled pistachios are quick, easy and convenient. Since you don't have to shell them, you can literally walk into your afternoon meeting as you munch. They're delicious with a satisfying crunch, a creamy texture and a rich flavor, but you don't have to worry about overdoing it, since they come in 110-calorie packs. Pistachios contain the better-for-you mono and polyunsaturated fat and provide a protein-fiber-fat trio to help keep you full longer. Their unique green and purple hues are a result of their lutein and anthocyanin content and their antioxidant and anti-inflammatory abilities, like other powerful plants. If you want to mix it up, try the Chili Roasted or Honey Roasted varieties.

9. Huel

For those days when you need fuel, but you're just too busy to sit down and enjoy a meal, meet Huel. A plant-based meal in a bottle and an alternative to whey protein ready-to-drink meal replacements, this non-GMO drinks' main ingredient is pea protein, a top choice protein powder for vegans. Thanks to the pea protein, this 400-calorie meal sports 20 grams of satisfying protein, as well as iron. Pea protein is also a score if you're looking to lose a little weight because it may aid in weight loss, even when calories aren't restricted.

Unlike most beverages, HUEL contains 6 grams of gut-healthy soluble and insoluble fiber, in the form of oats and chicory, as well as flaxseeds, which are rich in the omega-3 fatty acids, alpha-linolenic acid, and have been linked to reduced inflammation in the arteries, reduced cancer risk and reduced risk of stroke.

10. Kite Hill Greek Almond Yogurt

Moooove over dairy yogurt. Kite Hill's Greek Almond Yogurt sports 11 grams of protein, gut-friendly probiotics and sans the intestinal bloating, gas and discomfort that many people experience from dairy. While many non-dairy yogurt alternatives lack protein and calcium, Kite Hill is different. Made with almonds, this yogurt alternative provides 10 grams of protein and 10 percent of the daily value for calcium.

11. Brami Lupini Beans

If you're trying to slip into your jeans more easily, look no further than Brami Lupini Beans. Think of these beans as a Mediterranean version of edamame (minus the soy), that are dreamy for weight loss hopefuls. These beans pack in a whopping 7 grams of satiating plant protein and 5 grams of filling fiber in only 60 calories. Plus, they have even more protein and fiber than any other pulse.

Just as plant-based eating is intended, these beans celebrate the whole food and offer benefits like helping to lower blood pressure, improve blood lipids and insulin sensitivity and even provide good-for-your gut prebiotics to favorably alter the gut microbiome. Keto diet devotees can even dig in because these beans have no net carbs.

12. Love Beets

If you're looking for an athletic win, start snacking on beets before a workout. Beets increase nitric oxide levels, which help blood vessels to dilate. This increases blood flow to the muscles during exercise and decreasing the amount of oxygen muscles need. As a result, muscles can work more efficiently and move faster. Beets can also improve lung function and strengthen muscle contraction for improved endurance and performance.

13. Go Raw Sprouted Flax Snax

If you're looking for a tasty, unprocessed snack that contains a handful of simple ingredients, Go Raw has your back. Made with sprouted seeds (flax, sunflower, and sesame), you'll get a leg up on digestive health, as well as an extra boost of vitamins and minerals compared to conventional grains. With 5 grams of both satiating protein and fiber, you won't be hitting the vending machine an hour after eating.

Disclaimer: The Nutrition Twins are sponsored by Bob's Red Mill, Sabra, and Wonderful. All thoughts and opinions are their own.

The post 13 Plant-Based Snacks For On-the-Go Nourishment appeared first on Eat This Not That.

What are prebiotics?

Prebiotics are a class of dietary fibers found in some (but not all) fiber-rich foods like fruits, veggies, and whole grains. They act as the fertilizer and nourishment for all of the good bacteria (probiotics) in your gut. Prebiotics are technically defined as "substrates that serve as nutrients for beneficial microorganisms in a host."

Prebiotic fiber is different from other dietary fibers, such as cellulose, in that these other dietary fibers encourage the growth of a wide variety of gut microorganisms, whereas prebiotics only support the health-promoting ones.

Like all fiber, your body doesn't digest prebiotics. Instead, they go to your colon—and that's where the magic happens. In the colon, they're fermented and good bacteria feast on them, ultimately providing a vast array of prebiotic benefits that include:

• Improving digestive health
• Fighting chronic inflammation and disease
• Boosting immunity
• Possibly helping with satiety
• Helping you manage weight

How are prebiotics different from probiotics?

Probiotics and prebiotics are both important for gut health but for different reasons.

• Probiotics are the "good" live bacteria that exist naturally in your gut. You can also ingest probiotic cultures through certain probiotic foods.
• Prebiotics are the food for probiotics. Think of it this way: if you don't feed the good bacteria what they need to survive, they won't! Without prebiotics, bad bacteria are like robbers without police enforcement: they can take over the good bacteria and wreak havoc on your microbiome. By munching on prebiotic foods, you have the ability to change your gut composition and the function of your gut microbiota for the best.

What foods contain prebiotics?

Chances are you're already eating some prebiotic-rich foods, which is great! And with a few additions, you can help the bacteria population in your gut become a more efficient community. According to Kara Landau, Prebiotic Expert Dietitian and Founder at Uplift Food, you can support bacterial diversity by including prebiotic soluble fibers, resistant starches, and some polyphenolic compounds.

Here's the rundown of the three types of prebiotic foods: soluble fibers, resistant starches, and polyphenols.

1. Soluble fibers

These include the two most investigated prebiotics: inulin‐type fructans and galacto‐oligosaccharides (GOS)— think "GO" for them because when these are a large enough part of the diet, the variety of gut microbes tends to increase. Landau suggests being adventurous by trying Jerusalem artichokes and dandelion greens, as well as eating some more popular, but less dense, prebiotic sources like onion and garlic.

Examples of prebiotic soluble fiber foods include:

• Asparagus
• Bananas (ripe)
• Bran
• Chicory Root
• Dandelion Greens
• Fennel Bulb
• Garlic
• Jerusalem Artichokes (also known as Sunchokes)
• Leeks
• Nuts
• Onions
• Pulses (dried beans, lentils, split peas and chickpeas)
• Savoy Cabbage
• Seeds
• Shallots

2. Resistant starches

If hangry is your middle name, eat more resistant starches. These prebiotics may be especially great for helping with satiety. Landau says that these starches resist digestion and make their way into the gut where they cherry-pick and fuel only the good gut bacteria. Plus, they make cells more responsive to insulin for better blood sugar control.

Examples of prebiotic resistant starch foods include:

• Uncooked oats
• Cooked and cooled potato
• Grains that are cooked, and then cooled (pastas, oats)
• Pulses*
• Seaweed
• Tigernuts
• Unripe bananas
• Unripe green banana flour
• Unmodified potato starch

*Pulses contain soluble fiber and resistant starch: a double-punch of benefits for health-promoting gut microbes.

3. Polyphenols

These are the newest prebiotic kids on the block when it comes to gut health research. Polyphenols are showing the potential to nurture the gut microbiome in addition to their known ability to fight against inflammation and reduce the risk of cardiovascular disease.

• Berries
• Citrus Peels
• Cherries
• Coffee
• Kiwi
• Tea
• Walnuts

How to find prebiotics on food labels.

Reading food labels? Scan for any of the foods above or the words below to signify that you'll be getting prebiotics:

• Acacia gum
• Arabinose
• Fructooligosaccharides
• Galactooligosaccharides
• Inulin
• Lactulose
• Maltodextrin
• Wheat dextrin

What to keep in mind when eating more prebiotic foods.

When it comes to choosing which prebiotics to eat, consuming just one would be like having a flower garden with many different types of flowers and only watering the daisies. If you don't want the roses and lilies to die, you've gotta make sure you spread the love and nourish them all.

Here are 10 ways to eat more prebiotics.

To make sure you're eating a variety of prebiotic foods, we've put together some of our favorite prebiotic recipes and ways to eat more prebiotic foods.

1. Eat last night leftovers straight from the fridge.

Prebiotics featured: Cold rice, pasta, and potatoes

If you're a fan of eating cold leftovers from Chinese takeout like Chicken, Broccoli, and Rice, or yesterday's chilled pasta or potato salad, a "prebiotic" cheers to you. Cold grains are full of resistant starch, which you don't absorb. Translation: Indulge in these carbs, nourish the good bacteria in your gut and at the same time, your waistline will take less of a hit because you don't absorb some of the carbs and calories. Sign us up!

Not a fan of refrigerated leftovers? Try any of these prebiotic recipes from scratch:

• Butternut Squash Pasta Salad Recipe (pictured)
• Chickpea Cold Pasta Salad Recipe
• Tri-Colored Pepper Potato Salad Recipe
• Indian Spiced Potato Salad Recipe

2. Sip on soup.

Prebiotics featured: pulses like black, red and white beans, lentils, garlic, onions, leeks, seeds

Soups are one of the easiest ways to consume more than one prebiotic in a single meal. Add pulses like lentils or beans to make a hearty soup with plant-based protein and to reap the benefits of two kinds of prebiotic fiber since pulses contain both soluble fiber (galacto-oligosaccharides [GOS]) and resistant starch to fuel health-promoting gut microbes. You can also double down on the prebiotic benefits by topping creamy soups with a seasoned seed blend for an added crunch.

Some of our favorite prebiotic soup recipes are:

• Minestrone Soup
• Creamy Cauliflower Soup
• Spicy Pumpkin Chili (Note: it's worth the time and just over a dollar per serving.)

Don't want to cook?

Try this good-for-your-gut Pacific Organic Curry Chickpea Soup made with Chicken Bone Broth featuring prebiotics from lentils, chickpeas, and onions. If you're also looking to lose some LBs, credit the chickpeas and lentils for preventing you from absorbing all of the calories in your meal, thanks to their resistant starch. This soup's also got turmeric and black pepper and early research shows this may be a nod for your healthy gut microbe biodiversity, as well.

3. Dine on sushi.

Prebiotics featured: cold rice, seaweed, seeds

If you don't get much resistant starch in your diet, grab your chopsticks. Sushi rice is always served cold, a score for your dose of this prebiotic fiber. And while you may think of seaweed as just a low-carb wrap alternative, its fiber feeds gut bacteria and creates short-chain fatty acids (SCFA). SCFA (which you can remember as "So Cool For All") nurse the cells that line the colon, strengthen the colon's barrier and stop harmful microbes in their track. While the fermentable fiber in seaweed doesn't meet the precise definition for prebiotics, studies do suggest potential health benefits from these SCFAs. Request that your rice be rolled in sesame seeds for an extra prebiotic punch.

Try this sushi recipe to make your own prebiotic snack at home. To prepare sushi even faster, you can purchase prepared rice, like Trader Joe's brown rice, and simply lay down your seaweed sheet, layer with your resistant starch prebiotic-rich rice, sesame seeds and other additions, and roll it up. You can also try these seaweed snacks.

4. Swap meat-based meals for pulses.

Prebiotics featured: lentils, black beans, garlic, onions

If you're trying to eat more plant-based meals without feeling hungry, replace the meat in your meal for any pulse (chickpeas, lentils, dried beans and split peas). In most recipes, you can simply sub out the meat for the same amount of your uncooked plant-based pulse to get your double belly bonus from pulses' resistant starch and soluble fiber.

Our favorite prebiotic pulse-based recipes are:

• Black Bean Burgers
• Lentil Sloppy Joes
• Lentil Tacos,
• Veggie-Powered Pasta Sauce with Lentils

Looking for a healthy plant-based alternative that's just as quick as a fast-food drive-thru?

Taco Bell Beef Burrito, who? Go for Amy's Light in Sodium Non-Dairy Burritos that are non-GMO and made with organic black beans and rice and that feature prebiotics black beans, garlic, and onion.

5. Eat Muesli.

Prebiotics featured: uncooked oats, pistachios, almond butter

If you've drooled over colorful bowls of overnight oats on Instagram and Pinterest, now you've got one more reason to whip up this prebiotic-rich, easy, on-the-go breakfast. Museli is a cereal made with uncooked grains, seeds, nuts, and dried fruit. Pair with probiotic-rich yogurt and your healthy gut will have a field day.

Try some of our favorite recipes:

• Probiotic Overnight Oats Recipe
• Pistachios and Blood Orange Muesli

No time in the morning? You can even buy your muesli.

You reap the most resistant starch benefits from uncooked oats like in Bob's Red Mill Gluten Free Tropical Muesli Cup. The first ingredient is whole grain oats, not a sweetener like many oats cups. In this cup, you also get additional prebiotic fiber benefits from almonds, pumpkin seeds, strawberries, macadamia nuts, and sorghum.

6. Have a prebiotic-rich protein/ energy bar for a snack.

Prebiotics featured: Chicory root, nuts, yacon root

Many energy bars aren't worth the energy it takes to bite them and typically don't do much for your gut health, but if your go-to energy bar lists walnuts, almonds, other nuts and/or seeds, chicory root or yacon root on its' ingredient label, then kudos; you're getting prebiotics!

Choose healthier bars that also pack in belly benefits:

KIND's Dark Chocolate Nuts and Sea Salt bar contains a mix of nutrient-packed, whole almonds and peanuts for prebiotic power. Its' also got chicory root fiber which contains the gut-healthy prebiotic fiber inulin, that's credited for improving gastrointestinal health, as well as heart health, by lowering cholesterol levels. Chicory root has a slight sweetness so less sweetener can be added to the bar. KIND's Dark Chocolate Nuts and Sea Salt bar has only 5 grams of sugar—which is 50% less sugar than the average bar and has no gut-damaging artificial sweeteners or sugar alcohols. Plus, chicory root in this bar may increase feelings of fullness and aid in weight loss. Yesss!

When you see a bar that contains "yacon," that means it contains the yacon root, which comes from South America and has a sweet flavor that actually helps to improve gut health since it's made up of fructooligosaccharides. The Rowdy Bar includes yacon root and almonds, which increase health promoting bifidobacterial. It also contains walnuts, which help you to grow more lactobacillus that can crowd out the bad bacteria and allow the good bacteria to grow. You'll increase the number of butyrate-producing gut bacteria, which means reduced inflammation and a healthier colon!

7. Sip on tasty water infusions.

Prebiotics featured: berries, citrus peel, tea

Water infusions can be one of the easiest, most refreshing ways to effortlessly stay hydrated while sipping on prebiotics. Simply add in your favorite citrus and berry fruit combinations and a splash of tea if you'd like, and voila, your taste buds will dance to the beat of polyphenolic prebiotics. Or simply start with green tea and muddle some berries in the side of the glass.

Some of our favorite combinations include:

• Blueberry mint green tea
• Raspberry ginger lime
• Cranberry orange ginger (Note: be sure that you peel the orange roughly, leaving a good deal of the white pith—that's actually pectin, a prebiotic fiber.)

8. Drizzle a little dressing.

Prebiotics featured: garlic, leeks, onions, spring onions, kiwi, berries

Salad dressings are an easy way to drizzle the prebiotic love since they boost the flavor of other fiber-filled foods to encourage munching. You can make your own by whisking minced onions and garlic into 3 tablespoons of olive oil and 2 tablespoons of vinegar. Add polyphenol prebiotics by muddling berries into the dressing for natural sweetness. (Bonus! Have a dandelion greens salad for an extra prebiotic boost.)

For some prebiotic-rich salad dressing recipes, try:

• Kiwi Dressing Recipe that features prebiotics kiwi and shallots
• Creamy Keto Avocado Dressing that contains prebiotic power from green and yellow onions and garlic.

9. Top your sandwiches, burgers, and salads with raw, fermented foods like kimchi and sauerkraut.

Prebiotics featured: Onions, garlic

We know what you're thinking: these are probiotic foods, not prebiotic-rich foods, but not so fast, speedy! When these include onions and garlic, they are magnifying their power, providing both. Look for versions that include both onions and garlic or make your own with our kimchi recipe.

10. Spread nut butter on toast, an apple or on celery or add it to a smoothie.

Prebiotics featured: almonds, walnuts

If you love a good smear of nut butter, your healthy and lean gut is in luck. Research has found that nuts help good bacteria to thrive and other research suggests that nuts' prebiotic benefits may aid in weight management, which isn't so nuts when you consider how high they are in fiber and phenolic compounds. Most research seems to be conducted on walnuts, almonds and pistachios, but all nuts seem to provide benefits.

Creative ways to reap the prebiotic benefits of nuts include:

• Add walnuts to your smoothie. A Journal of Nutrition study found that eating about one-half cup of walnuts daily for three weeks increased inflammation-reducing, butyrate-producing gut bacteria.
• Add almond butter to oatmeal
• Make a PB&J
• Use any nut butter in cookies like this one
• Make a fruit and veggie dip by mixing a half cup each of nut butter and yogurt, adding a dash or two of honey and vanilla extract

Disclaimer: The Nutrition Twins are sponsored by Bob's Red Mill, Pacific Foods, and KIND Snacks. All thoughts and opinions are their own.

The post What Are Prebiotics? Plus 10 Dietitian-Approved Ways to Get More appeared first on Eat This Not That.

The thing is, carrying around a protein-packed cooked chicken breast in your back pocket isn't exactly the easiest—or safest—thing to do if you want to eat more protein. Rather, your ticket to avoiding the unhealthy snacks in the vending machine and minimizing large portions is a portable, lightweight protein option that won't spoil in your desk drawer or gym bag. Oh, and did we mention it also has additional health benefits? We're talking about pea protein powder.

What is so great about protein from those little green pods you avoided as a kid? Let us tell you.

Unlike other vegan protein powders, pea protein blends easily.

If it isn't your first rodeo with protein powder and you've been giving pea powder the stink eye because you think it's like many of the other gritty plant-based powders, relax your palate; you're in for a treat. Pea protein is smooth and mixes well in smoothies and shakes.

RELATED: We found the best smoothie recipes for weight loss.

Pea protein is digested easily, making it a good option for those with sensitive stomachs.

Pea protein generally is well-tolerated by more finicky intestinal tracts and won't cause upset stomachs like some protein powders do. It also ranks higher than most vegetable protein sources on the PDCAAS scale of digestibility and protein quality, according to a Journal of Nutrition study.

Pea protein can aid in weight loss.

If you're motivated by your waistline, you'll appreciate that pulses are beneficial for promoting weight loss. In fact, a Clinical Nutrition study showed that pulses (like pea protein), aid in weight loss even when calories aren't restricted. When calories are restricted, a pulse-based diet can result in 2.5 more pounds lost over 8 weeks than avoiding pulses, according to a European Journal of Nutrition study.

The slimming benefit may be credited to the protein and high fiber content in pulses which is a great combination for keeping you satisfied, your blood sugar level stable and your energy on an even keel. Without blood sugar dips and energy crashes, you're much less likely to crave quick pick-me-ups so you can tell that candy bar who's boss.

Pea protein can help build lean muscle mass.

Pea protein's health benefits don't stop at your heart and waistline; it also benefits your muscles. If you've been told that vegetarian protein sources don't build muscle as well as animal-based products, this isn't the case with pea protein. It's a good source of the branched chain amino acids which are critical for building lean tissue.

In fact, a Journal of the International Society of Sports Nutrition study showed that pea protein can build muscle just as well as popular dairy-based protein powders.

And compared to other plant protein powders, it's got another edge; brown rice can contain arsenic, while soy protein powders are likely genetically modified and can contain contaminants if they're not organic and they can pose an allergy risk for many people.

Pea protein is a great source of iron, making it especially beneficial for vegans.

A great source of iron—one serving of Bob's Red Mill pea protein powder contains 35 percent of your daily value of the nutrient—pea protein powder can be helpful for vegans who may typically choose other plant proteins that are low in iron. And while pea protein is slightly low in the amino acid methionine, with the typical diet, it can easily make up for it.

Pea protein—and pulses—have numerous additional health benefits.

If you're vegan or don't eat dairy, pea powder is ideal for you and it even gives meat-eaters an edge over traditional non-plant-based powders.

With pea powder you get the benefits of pulses (the protein-packed, sustainable foods that include dried peas, beans, lentils, and chickpeas), which means you can get closer to meeting the recommended 1-1/2 cups per week of pulses for heart health benefits, including lower blood pressure and lower blood cholesterol. Pulses have also been shown to help stave off diabetes by lowering blood glucose and insulin levels, as shown in an Applied Physiology, Nutrition, and Metabolism study.

With all of these benefits, who wouldn't want to say, "pass the pea protein powder, please?"

Disclaimer: The Nutrition Twins are sponsored by USA Pulses and Pulse Canada. All thoughts and opinions are their own.

The post Why Pea Protein Powder Should Be in Your Pantry appeared first on Eat This Not That.