The 6 Best Snacks with No Added Sugar from Trader Joe's, According to a Nutritionist

When you're craving a snack, these bites from TJ's are just the thing – without a gram of added sugar in sight.

Reviewed by dietitian Emily Lachtrupp, MS, RDReviewed by dietitian Emily Lachtrupp, MS, RD

Trader Joe's is a snack lover's paradise. The shelves are lined with hundreds of exciting snacks. These between-meal snacks are not only delicious, but they also serve to keep you well-nourished throughout the day. Indulge in the humble afternoon snack – it's a must-have to prevent the dreaded 3pm energy slump.

Still, sweet snacks are one of the main sources of added sugar in the U.S. diet. While some added sugars are perfectly safe, excessive intake of added sugar has been linked to health problems like type 2 diabetes and heart disease. That's why we're bringing you the best Trader Joe's snacks with no added sugar to help you satisfy both your hunger and your health.

Related: I Can't Stop Buying This Anti-Inflammatory Ingredient at Trader Joe's — and It's Only $2.49

What to look for in a snack

At least two macronutrients

For a snack to be truly filling and keep you full until your next meal, it should contain at least two macronutrients. The three macronutrients are carbohydrates, fat, and protein. If you can pack all three into your snack, great! But try for at least two.

Many popular snacks, such as crackers, cookies, popcorn, and pretzels, are primarily a source of carbohydrates. Carbohydrates are very important for giving your body energy, but they often don't keep you full for very long. So adding a source of protein or fat to a high-carb snack will help slow digestion, prevent blood sugar spikes, and keep your energy levels stable for longer. Instead of eating crackers alone, you can pair them with hummus or peanut butter, for example. Or eat a piece of fruit with a small handful of nuts.

At least 2 grams of fiber

It's also worth getting at least a few grams of fiber in your snacks. Fiber is important for preventing blood sugar spikes, lowering cholesterol, and supporting gut health. Since Americans on average only consume about half of the recommended daily fiber intake, it's safe to say this is a nutrient most Americans should focus on.

The most practical and (convenient) way to meet your daily fiber needs is to spread your fiber intake throughout the day. Snacks are a great opportunity to add a few extra grams of fiber to your diet. We recommend adding at least 2g of fiber to snacks – more is of course welcome.

Minimal sodium content

Snacks are also a major source of sodium in the American diet. We need some sodium for good body function, but many Americans overdo their sodium intake, which can raise blood pressure. If possible, try to find a snack that contains no more than 5 to 10 percent of the daily value (DV) of sodium per serving.

The 6 best snacks with no added sugar at Trader Joe's

1. Dried organic mango

Although you may have heard the myth that you should avoid fruit because of its sugar content, you should know that natural sugar is different from added sugar. Fruit and other natural sources of sugar like vegetables and dairy are full of important nutrients like fiber, vitamins, minerals and antioxidants, so there's no reason to avoid them.

Trader Joe's Organic Dried Mango is a perfect example. It contains no added sugar, so all the carbs and sweetness come from the fruit itself. Each 8-count serving contains 8% of the daily value of potassium and 2g of fiber. Additionally, dried mangos contain vitamin C, folate, and vitamin E. This snack gives you all of these nutrients in a concentrated form that's easy to store in your bag or desk at work.

2. Organic Fruit Sauce Crusher

Another fruity snack that's easy to take with you on the go is Trader Joe's Organic Apple Banana Fruit Sauce Crushers. You can think of them as drinkable apple sauce pouches. In addition to apple-banana, they also come in apple-strawberry, apple-mango, apple-carrot, apple-cinnamon, and apple flavors. The main ingredient in each flavor is apple puree.

Just like dried mango, these snacks get their sweetness from nutrient-rich fruit. One pouch of apple-banana flavor is an easy way to get almost all of your day's vitamin C needs and a few extra grams of fiber. Plus, these snacks are gluten-free, vegan, and kosher.

3. Sweet plantain chips

Trader Joe's Sweet Plantain Chips let you enjoy a sweet twist without added sugar. They're made from ripe plantains that develop a natural sweetness as they ripen. The plantains are sliced ​​and then fried until crispy in heart-healthy sunflower oil. As a bonus, they're also sodium-free.

For more flavor and nutritional value, dip these plantain chips in guacamole or salsa. The chips contain only 1g of fiber per serving, but adding a dip increases the fiber, vitamin, and mineral content of your snack.

4. Almonds with garlic and black pepper

Nuts are one of the best snacks to have on hand because they have a long shelf life and are packed with nutrients. Trader Joe's has many unique flavors, and one of our favorites with no added sugar is the Garlic Black Pepper Almonds. The ingredients—toasted almonds, canola oil, garlic, onion, salt, and pepper—are simple, but still pack a ton of flavor.

Each 1/4-cup serving contains 3 grams of fiber, 6 grams of protein, and only 4% of your daily value of sodium. Plus, almonds are an excellent source of heart-healthy fats. In fact, research has linked almond consumption to a lower risk of cardiovascular disease.

Thai Lime Chili Cashews

Another of our favorite nuts from Trader Joe's is the Thai Lime & Chili Cashews. They use special flavor ingredients like Tom Yum seasoning, Thai lime leaves, and chili powder, making these nuts perfect for spicy food lovers. Unlike many other flavored nuts, these cashews only contain 3% of the daily value per serving.

They're easy to take to work, on a hike, or to the gym as a post-workout snack. Each serving contains 6g of protein, 2g of fiber, and plenty of heart-healthy fats to keep you full until your next meal.

Bamba Peanut Snacks

Attention peanut butter lovers: Trader Joe's Bamba Peanut Snacks are one of the few peanut butter snacks with no added sugar in the store, so be sure to grab these on your next shopping trip. They use peanut paste, corn grits, palm oil, and salt to create an airy, crunchy peanut snack. It's like a cheese puff, but with peanut butter instead. Yummy!

From a nutritional point of view, these peanut snacks are not only free of added sugar, but also contain 5g of protein, 9g of fat and 2g of fiber, making them a balanced snack.

The conclusion

Trader Joe's is undoubtedly one of the best places to find exciting, unique snacks, but many of them contain added sugar. However, there are a number of snack options with no added sugar and full of nutrients and flavor. Some of our favorites include the Bamba Peanut Snacks, Organic Dried Mango, and Thai Lime & Chili Cashews. So what are you waiting for? It's a great time to restock your snack shelf (or snack drawer) today.

Read the original article on Eating Well.