Low sugar snacks support healthy aging and longevity. Check out these Dietitian-approved, tasty snack options!
Why are low sugar snacks important for healthy aging?
Reduced risk of chronic diseases
A diet high in added sugars has been linked to an increased risk of chronic diseases such as type 2 diabetes, heart disease, and obesity.
These conditions can have negative effects on overall health and cause premature aging.
Consuming high amounts of sugar can lead to weight gain and obesity.
Being obese increases the risk of chronic diseases and impacts overall health and longevity.
Eating low sugar snacks can help manage weight and reduce the risk of obesity.
Maintaining a healthy weight is the most important thing you can do to support healthy aging!
Check out this Age-Defying Dietitian blog post “Anti-Aging Weight Loss: Top Dietitian Tips” to learn more about weight loss for healthy aging.
High sugar intake can lead to the production of advanced glycation end products (AGEs) which contribute to skin aging and wrinkles.
Eating low sugar snacks can help reduce the production of AGEs and support healthy, youthful-looking skin.
Learn more about nutrition strategies for healthy skin in the Age-Defying Dietitian’s Skin & Beauty Nutrition category of the blog.
A high sugar intake is linked to cognitive decline and an increased risk of developing Alzheimer’s disease.
Reducing sugar intake by choosing low sugar snacks supports brain health and cognitive function as we age.
Options for Low Sugar Snacks
The snacks below are low in added sugars and processed ingredients, making them a healthier option compared to processed snacks.
These low sugar snacks are nutrient-dense and provide a good balance of protein, healthy fats, fiber, and vitamins and minerals. All of which support healthy aging!
Edamame, or soybeans, are a good source of protein, fiber, and antioxidants. They make a great snack on their own or topped with a sprinkle of sea salt.
2. Apple slices and nut butter
Apples are high in fiber and antioxidants, while nut butter is a good source of healthy fats and protein. This snack is both delicious and satisfying!
3. Hummus and veggies
Hummus, a dip made from chickpeas, is a good source of protein and fiber.
Pair it with raw vegetables, such as carrots, cucumber, and bell peppers for a tasty and nutritious snack.
4. Greek yogurt and berries
Greek yogurt is high in protein and calcium, and contains probiotics, which support digestive health.
Top it with fresh berries, such as blueberries or strawberries, for added fiber and antioxidants.
5. Hard-boiled eggs
Eggs are a good source of protein and healthy fats. They are also rich in vitamins and minerals, such as vitamin D and choline.
Hard-boiled eggs are a convenient, portable snack!
Popcorn can be a healthy snack option when prepared in the right way.
It’s high in fiber which promotes healthy digestion and heart health.
The fiber in popcorn also leaves you feeling full, a benefit for weight management.
Packaged microwave popcorn is often high in sodium and unhealthy fats.
Air-popped popcorn without added salt or butter can be a nutritious and low-calorie snack option!
Nuts are a good source of healthy fats, protein, fiber, vitamins, and minerals.
They have been linked to a reduced risk of heart disease, improved blood sugar control, and reduced inflammation.
8. Tuna and crackers
Tuna is a good source of protein, omega-3 fatty acids, and a range of vitamins and minerals, including vitamin D and selenium.
Choose tuna canned in water. Top whole-grain crackers with tuna for added fiber and complex carbohydrates.
For tuna salad, mix canned tuna with Greek yogurt or avocado instead of mayo to reduce added fat and calories.
9. Dark chocolate
Dark chocolate has less sugar than milk chocolate and white chocolate.
It also contains flavonoids, antioxidants that protect against cellular damage and inflammation.
In addition, Dark chocolate provides magnesium and iron, which supports healthy blood pressure and reduces the risk of anemia.
Cheese is a good source of protein and calcium.
Choose low-fat options, such as cottage cheese, mozzarella, or 2% milk cheese to reduce overall fat and calorie intake.
Pair a small piece of cheese with some apple slices or carrot sticks for a high fiber, balanced snack!
Takeaways from low sugar snacks
Low sugar snacks support healthy aging. They provide important nutrients for maintaining good health and preventing chronic diseases.
They are also low in calories and high in fiber, which promote weight management and reduce the risk of obesity, a major contributor to premature aging.
Hungry for more?
Interested in more information on healthy aging nutrition? Check out the Age-Defying Dietitian’s blog!
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Kathryn is a Registered Dietitian and a National Board Certified Health and Wellness Coach. She is also Certified through the Academy of Nutrition and Dietetics in Weight Management.