The Mediterranean diet is one of the most popular diets because it is consistently ranked as one of the most nutritious. If you’re a fan, you might be looking for recipe ideas that fit into this diet. We’re glad to say that we’ve got you covered!
Increasing your fiber intake through plant-based foods is one of the recommendations of the Mediterranean diet. And what better way to do that than with an easy yet delicious snack? Our Apple with Cinnamon Almond Butter is a great high-fiber snack to satisfy your hunger between meals while aligning with your eating goals. Here are all the reasons why we love it so much.
Why We Love Apple with Cinnamon Almond Butter
High in Fiber
One serving of our apple with cinnamon almond butter contains a whopping 6 grams of fiber from the apples and almonds. The Dietary Guidelines for Americans recommend between 22 and 34 grams of fiber per day, depending on age and sex. So, just one serving will help you meet 17% to 27% of your recommended daily intake.
Fiber has many health benefits, from slowing down digestion to keeping you full and promoting bowel movements. Fiber also supports a healthy gut by feeding the good bacteria in your colon, which helps protect the gut lining from harmful substances.
Additionally, apples and almond butter contain soluble fiber, a viscous fiber that acts as a sponge and binds to cholesterol, removing it from the body and potentially lowering cholesterol levels. Research has also shown that high-fiber foods may reduce A1C levels, an indicator of your average blood sugar levels over the past two to three months.
Packed With Healthy Fats
This snack is also ideal for the Mediterranean diet because of its high healthy fat content, which comes from the almond butter. Like fiber, healthy fats promote satiety and keep you full for longer.
Nuts are a staple in the Mediterranean diet. They are full of healthy unsaturated fats, which are known to help reduce the LDL (known as “bad”) cholesterol and improve the HDL (known as “good”) cholesterol. Research has found that almonds specifically may help lower triglyceride levels. All these benefits can help reduce your risk of heart disease.
No Added Sugar
The Mediterranean diet recommends limiting the intake of added sugars, and this snack aligns with that recommendation while offering a sweet bite. Like other fruits, vegetables and unsweetened dairy, apples contain naturally occurring sugars, negating the need for added sugar.
Easy and Convenient
Apples, ground cinnamon and almond butter are relatively budget-friendly and convenient foods. You can take them on the go and assemble the snack hassle-free wherever you are.
How to Choose a High-Fiber Snack for the Mediterranean Diet
When looking for other high-fiber snacks that fit into the Mediterranean diet, we recommend focusing on the following:
- At Least 3 Grams of Fiber: As noted above, fiber has many health benefits. Choosing a high-fiber snack helps you get closer to your fiber intake goals. Choose a snack that has at least 3 grams of fiber.
- Made With Whole Grains: Unlike refined grains, whole grains still contain the bran and endosperm. These parts of the grain are where most of the fiber, vitamins and minerals are found. Needless to say, you should try to choose them more regularly than their refined counterparts. Some whole grains include oats, barley, buckwheat, whole-grain bread and crackers.
- Little to No Added Sugars: When choosing a snack, aim to look for one that has little to no added sugar. This will minimize the added sugar consumption to no more than 10% of your daily calories, aligning with the USDA Dietary Guidelines 2020-2025.
- Contains Other Plant-Based Foods: Aside from whole grains, choosing a snack made with other plant-based foods like legumes, nuts, veggies or fruit also aligns with the Mediterranean diet principles.
Other High-Fiber Recipes to Try
The Bottom Line
While many snack ideas could make our list, we chose Apple with Cinnamon Almond Butter as the best high-fiber snack that aligns with the principles of the Mediterranean diet. In addition to its fiber content, this recipe is a blend of sweet-tart and savory flavors, is rich in healthy fats and has no added sugars. Plus, it’s made from portable, budget-friendly and convenient foods.
