Snacking may well be the great American pastime. Why not? Sometimes you just need a little pick-me-up. In mom's day she was told to avoid eating between meals, but did you know that snacking on the right food can help keep your metabolism running high, and help you fight fatigue and disease? It’s true. So instead of reaching for the chips and dip or that butter-laden pound cake, try one of these snacks and rev up your health.
Pistachios. Just a handful of these tiny nuts daily can pack a real punch for your overall health and decrease your risk for some cancers and heart disease. Pistachios are a good source of gamma-tocopherol, a natural form of vitamin E, which can provide a degree of protection against lung cancer and prostate cancer, and potentially other forms of the disease, according to research by University of Texas M.D. Anderson Cancer Center. Pistachios are also known to provide heart-healthy benefits by lowering overall cholesterol levels and providing a natural source of antioxidants. They can also help regulate your blood-sugar level, and one serving provides 12 percent of your daily fiber requirement. Perhaps best of all, pistachios also have weight management benefits. According to a UCLA study, individuals who substituted 20 percent of their total calories with nuts rather than unhealthy snacks not only lowered their body fat, they did not gain weight or increase their caloric intake.
Yogurt with active cultures. While more study is needed, there is mounting evidence that eating yogurt with active cultures may help certain gastrointestinal conditions including colon cancer, boost your immune system, discourage vaginal infections, protect against osteoporosis and reduce the risk of high blood pressure. In one study, researchers from the Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging at Tufts University concluded in a review article that yogurt may help lactose intolerance, constipation, diarrhea, aid in the prevention of inflammatory bowel disease and colon cancer by fighting H. pylori infection. The researchers believe the cultures in yogurt benefits the gastrointestinal tract because it contains probiotics — “friendly bacteria” that are naturally present in the digestive system.
Blueberries. Snacking on blueberries may seem a bit nontraditional, but before you dismiss the idea completely, take into consideration what these little antioxidant powerhouses can do for you: Blueberries are naturally low in calories. One cup is less than 100 calories, so while you’re busting belly fat, you can also be receiving 14 percent of the recommended daily dose of fiber and nearly a quarter of the recommended daily intake of vitamin C. In 2009, A University of Michigan study showed rats that ate a diet rich in blueberries lost abdominal fat—the kind linked to heart disease and diabetes — and lowered their cholesterol and improved their glucose controls and insulin sensitivity, even if their diet wasn’t particularly heart-healthy. In another study, Robert Krikorian, of the University of Cincinnati Academic Health Center found that drinking a daily dose of wild blueberry juice improved the memory of older adults with age-related memory problems or who were at risk for dementia.
Grapes. For starters, grapes are loaded with essential compounds for health, such as vitamins A and C, B6 and folate, potassium, calcium, phosphorus, magnesium, iron, and selenium, as well as trace amounts of copper, manganese, and zinc. If that wasn’t enough, you’ll also get some fiber and protein in every bite. But the real news might be that grapes contain resveratrol, touted to be the “fountain of youth.” Resveratrol is a natural antioxidant that has been linked to reduced risk of cancer, atherosclerosis, heart disease, and Alzheimer’s. Research indicates that resveratrol influences the genes that control aging. According to Harvard Medical School researchers, resveratrol also helps to restrict calorie intake by activating enzymes that slow the aging process, increasing DNA stability and extending a person’s lifespan.
Carrots. Like Bugs Bunny always said, “What’s up Doc?” Could Bugs have known munching on a crisp carrot everyday reduces stroke risk by 68 percent? Studies show carrots lower cholesterol, help prevent heart attacks and are attributed with warding off certain cancers. Carrots are rich in beta-carotene, vitamins A (for improving eyesight in dim light) C, (antioxidants) and K (for blood coagulation) and the mineral, potassium, as well as a good source of fiber. Beta-carotene consumption has been linked to reduced risk of several cancers, most notably lung and colon cancer. Another study showed that women who ate raw carrots were five to eight times less likely to develop breast cancer than women who did not eat carrots. Studies conducted on stroke patients revealed that those with highest levels of Beta-carotene have the best survival rate.
Happy snacking!
Lynette Summerill is an award-winning writer who lives in Scottsdale, Arizona. In addition to writing about cancer-related issues, she writes a blog, Nonsmoking Nation, which follows global tobacco news and events.