Month: September 2019

Hey Snack Loving Friends,

For those of you that don’t know me, my name is Lacy, and I’m a registered dietitian and owner of Mindful Vending (a dietitian owned and operated healthy vending company). In our vending machines, we provide all kinds of nourishing snacks including some of the healthiest chips and crackers on the market.

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The Search for the Healthiest Chips and Crackers

As the owner of Mindful vending, it is my job AND passion to search for the healthiest packaged snacks available. I am constantly looking for snacks to meet a variety of needs. If it is our there, I want to find it!

Since I have to keep a healthy snack database for my company anyway, I thought it might be helpful to share my snack lists here as well. So browse all the categories and find the snacks that best fit with your needs and wants. Happy snacking!

So here they are… (Scroll down to read the first post in this series… The Healthiest Chips and Crackers According to a Dietitian).

• Dietitian Approved Gluten Free Snacks
• Healthiest Chips and Crackers According to a Dietitian (This post!)
• Top Omega-3 On-the-Go Snacks
• The Best Nutrition Bars and Protein Bars
• Dietitian Approved Nut-Free Snacks
• Dietitian Approved Fiber Rich Snacks
• Best On-the-Go Protein Snacks According to a Dietitian
• Top Whole Grain Packaged Snacks
• Dietitian Approved Antioxidant Snacks
• Healthy On-the-Go Fruit and Vegetable Packaged Snacks
• The Best On-the-Go Probiotic Snacks According to a Dietitian
• The Healthiest Non-Perishable Packaged Entrees According to a Dietitian

The Healthiest Chips and Crackers

Healthier Chips

Way Better Sprouted Gluten Free Tortilla Chips

The star ingredients of the Way Better Sprouted Tortilla Chips are flaxseed, chia seeds, quinoa, and beans. These chips are 100% whole grain and gluten free! When you eat Way Better chips, you’re getting plant-based omega-3s, antioxidants, B vitamins, and potassium. And because of the fiber, you will feel fuller than you would just eating the common chip. These chips have a simple ingredients list, zero sugar, zero trans fat, and less calories and sodium than many standard chips. Bonus for anyone with a nut allergy, Way Better chips are manufactured in a nut-free facility!

Below are a few possible benefits (according to research) of the nutrients found in Way Better Sprouted Tortilla chips:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

A few cons:

These chips are baked first then fried for a short the in sunflower oil, and they are more expensive than the standard chip.

Beanfields

Beanfields are the next chip to make the healthiest chips and crackers list, and they might be my favorite chips. They have 4 gm of protein and 4 gm of fiber per serving so you will feel full for longer after eating these chips. Due to the filling nature of these chips, they can aid in weight loss as well. They have a simple ingredients list with the first ingredient being antioxidant-rich black and white beans. These chips are gluten free, have less than 1 gm sugar, and 0 trans fat. Beanfields come in lots of flavors. Nacho is probably the most popular, but my favorite is the Pico De Gallo.

Benefits of Polyphenol Antioxidants found in black and white beans:

• Prebiotic (good bacteria in the gut feeds on prebiotics)
• May reduce the risk of cancer
• Has anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Beanitos

Beanitos are very similar to Beanfields. They are made out of simple ingredients with the first ingredient on the label being beans. Beanitos are high in filling protein and fiber so they can aid in weight loss. They are gluten and nut free and are low in sugar, have 0 added sugar, and 0 trans fat.

Benefits of Polyphenol Antioxidants found in black and white beans:

• Prebiotic (good bacteria in the gut feeds on prebiotics)
• May decrease the risk of cancer
• Has anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Bada Bean Bada Boom

Bada Bean Bada Boom is one of my favorite snacks on the healthiest chips and crackers list. Seriously, these snacks made from Broad beans are soooo delicious! Whenever I give a sample to friends and family, their faces and reactions read like ‘whoa, what is this glorious snack, and where can I get more!?!?!’ Bada Bean Bada Booms have 7 gm protein and 5-6 gm fiber as well as essential vitamins and minerals in each serving. They are made from simple ingredients with the first ingredient being broad beans. These crunchy snacks are low in calories and gluten free. You can get them pre-packaged in 100 calorie snack packs, and these are 100 calories that are actually filling so they can aid in weight loss. Broad beans also have immune boosting, heart healthy antioxidants as well!

Here is another interesting tidbit about broad beans:

Though research is limited, some small studies have shown that Levodopa found in broad beans (also called fava beans) may help with symptoms of Parkinson’s disease. But if you have Parkinson’s, it is important to talk with your doctor before eating foods in excess that contain Levodopa. You should continue to take medications per your doctors advice as well. Keep in mind, you could over do it if you are taking medications and eating Levodopa rich foods. This excess could cause dyskinesia in Parkinson’s patients.

Farmhouse Culture Kraut Krisp

Farmhouse Culture Kraut Krisp are made from sauerkraut. In fact, the first ingredient on their simple ingredient list IS sauerkraut. These chips are gluten free and have 0 sugar, added sugar, and trans fat. They have about 2 gm of fiber per serving and are nut-free, but the biggest things going for the Kraut Krisp is that they contain 1 billion CFUs of probiotics (specifically the Bacillus Coagulans GBI-30).

According to research, probiotics may:

• Support Digestive heath
• Support immune function
• Have anti-inflammatory properties 
• Help with mood and mood disorders like depression, anxiety, stress
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May aid in addiction recovery
• Promote a healthy heart

Popcorners

Popcorners are a tasty little alternative to the classic chips and are probably one of the most popular chips in our dietitian owned and operated vending machines. They have a simple ingredients list and are gluten and nut free. Yellow corn is the first ingredient in these low calorie, baked popcorn chips. Like all the chips on this list, they have 0 trans fat.

Hippeas

By far, these are my kid’s favorite snack. They actually cheer when I tell them that I have packed Hippeas in their lunch box. Seriously…they cheer out loud! Hippeas are Gluten free and nut free, and they are a good source of fiber and protein. The main ingredient is chickpeas on their simple ingredients list. They are low in calories and yet filling which means…you guessed it… they can aid in weight loss.

Chickpeatos

Chickpeatos are another snack made from chickpeas. They are low in calories and yet packed with protein. Therefore, you will feel full for longer, which can help with weight loss. They have a simple ingredient list with the first ingredient being chickpeas. Chickpeatos are gluten free and have 0 sugar, added sugar, and trans fat.

Rhythm Superfood Chips

Rhythm Superfood chips are Gluten free chips made out of filling vegetables and fruit. In fact, the first ingredient is a fruit or vegetable! Star ingredients on their simple ingredients list are foods like kale, turmeric, bell pepper, beets, and cauliflower. They are dried chips, not fried and contain nutrients like protein, fiber, vitamins, and minerals, and antioxidants.

Regularly incorporating Turmeric in your diet has many benefits:

• May repair the gut lining
• Anti-inflammatory
• Enhances anti-bodies and immune cells
• May reduce the risk of cancer
• May improve mood, depression, stress, and anxiety
• Supports brain function, focus, attention
• Reduce the risk of heart disease and stroke
• Joint pain/Arthritis
• Reduce the risk of Alzheimer’s

Benefits of Antioxidant Rich Foods include:

• Supports brain function, focus, and attention
• May reduce the risk of Alzheimer’s and Dementia
• Provides immune support
• Anti-inflammatory
• May improve mood, depression, stress, and anxiety
• May reduce the risk of cancer
• Reduce the risk of heart disease and stroke
• May reduce joint pain and arthritis inflammation
• Aids in addiction recovery

Sunchips

SunChips have a lot more going for them than the traditional chip. They have a simple ingredients list with the first ingredient being whole grains. In fact, SunChips are 100% whole grains so they are a good source of B vitamins. They have around 2 gm fiber per serving and are less expensive than some of the other healthier chip options on the market.

Baked Lays

This one made the healthiest chips and crackers list because they are baked instead of fried. Regularly eating fried foods increases your risk of chronic diseases like heart disease, stroke, some cancers, and diabetes. So you can see why the baked options are a better choice. Baked Lays also have less calories than fried chips and are gluten free. The variety of flavors is nice as well.

The Cons

Baked Lays have less nutrients, fiber, and protein compared to some of the other products on this list.

Healthier Crackers

Doctor in the Kitchen Flackers Gluten Free Flax Seed Crackers

The star ingredient in these 100% whole grain Flackers is the Flax Seeds. Nutrients in these crackers include ALA Omega-3, antioxidants, B vitamins, and Potassium. And with 6 gm of fiber and 4 gm of protein, these flackers are going to help you feel full. They are also baked, not fried; have only 1 gm of sugar; and have 0 added sugar and trans fat. They are also gluten free!

Because these Flackers have many of the same ingredients as the Way Better Tortilla chips, they also have some of the same possible benefits:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

The Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Mary’s Gone Crackers

Next of our crackers list is the Mary’s Gone Crackers. These crackers have a simple ingredients list including standout ingredients like flaxseed, quinoa, and the first ingredient listed, whole grain brown rice. What you get from eating these crackers: omega-3, antioxidants, protein, fiber, and B vitamins. What you don’t get: gluten, sugar, added sugar, and trans fat. They are also completely nut free! These baked (not fried) nutrient-dense crackers will also leave you feeling full and satisfied and aid in weight loss (thanks to the protein and fiber).

Possible benefits from the nutrients in Mary’s Gone Crackers:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

The Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Triscuits

100% whole grain…check. Simple ingredients (only 3 ingredients in the original)…check. Baked, not fried…check. Triscuits have so many things going for them. The first ingredient is the B vitamin-rich whole wheat! They have 3 gm of fiber and 3 gm of protein per serving. They also have 0 added sugar, sugar, and trans fat. Bonus, triscuits are not as expensive as some of the other healthier crackers.

Simple Mills Sprouted Seed

These Simple Mills Sprouted Seeds Crackers have so many super seeds in them like flax, sunflower, hemp, and chia, and they are a good source of protein, fiber, Omega-3, antioxidants, and Vitamin E! They are also a great gluten free cracker option!

Research Backed Benefits of Omega-3 and Antioxidants:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Helps with mood and mood disorders like depression, anxiety, stress
• Reduces the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

Go Raw Flaxseed Snacks

These little Go Raw Flax Snax crackers are super stars! They have a simple ingredients list with the first ingredient being their standout ingredient: Omega-3 flaxseeds! Go Raw Flax Snaxs are a good source of protein and fiber and have zero added sugar. They are gluten free, and nut free, and prepared by drying instead of frying!

Although the DHA and EPA Omega-3 found in fish packs the most super powers, the ALA plant based Omega-3s are super too! And did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Possible benefits of Omega-3s:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Helps with mood and mood disorders like depression, anxiety, stress
• Reduces the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

Take Home Message

Diets rich in antioxidants, Omega-3, probiotics, fiber, vitamins and minerals have been linked to reducing the risk or alleviating the symptoms of a multitude of conditions like:

• Heart Disease & Stroke
• Diabetes
• Inflammation
• Rheumatoid Arthritis
• Fibromyalgia
• GI Problems like bloating, distention, stomach pain, cramps, constipation, diarrhea, GERD, heartburn & gas
• IBS, IBD, & SIBO
• Migraines & headaches
• Fatigue
• Frequent colds and illnesses
• Alzheimer’s and Dementia
• Autoimmune Diseases
• Mucus drainage and phlegm
• Allergies
• Lack of brain focus and attention
• Memory problems
• Joint Pain
• Hormone Imbalance
• Mood disorders like depression, anxiety, and stress
• Acne
• Insomnia
• Inability to lose weight
• Crohn’s disease
• Lupus
• Celiac disease
• MS
• Parkinson’s

These nutrients are found in many of the snacks listed above as well as in wholefoods like whole grains, vegetables, fruits (make sure to include berries), nuts, seeds, fermented vegetables, kefir, kombucha, miso, kimchi, sauerkraut, yogurt, lean meats, and fish (especially salmon and tuna). Make sure you are eating these wholefoods regularly to get the most out of your diet.

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Copyright © 2019 Mindfulness in Faith and Food.