It’s midafternoon, and your stomach is growling—it’s time for asnack to keep your energy levels up. With an endless variety of snacks you could choose, you might wonder what snack would be the best if you also want to reap some health benefits, like warding off chronic inflammation.
It’s important to clarify that not all inflammation is bad. In fact,acute inflammation is neededto fight external invaders. But when it lasts for months to years, that’s when chronic inflammation comes in. Chronic inflammation is alsoone of the root causes of the onset of chronic diseaseslike type 2 diabetes, heart disease and arthritis, to name a few. Eating anti-inflammatory foods daily in your meals and snacks could help lower the risk or delay the onset of these conditions.
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Whether you are a regular Walmart shopper who goes to stock up on your grocery essentials or a sporadic visitor who only picks up an item or two, we have a snack that we recommend you try—read on to find out what this snack is!
What to Look For in an Anti-Inflammatory Snack
When looking for an anti-inflammatory snack, dietitians recommend checking the following criteria.
Made with Simple Ingredients
Pay attention to the ingredients list to see what makes up the snack. Ideally, the shorter the list, the better, meaning it has minimal to no additives. Products with a long list of ingredients could be more processed, especially if they include additives.
Has Minimal Added Sugars
Too much sugarin the diet could raise the risk of developing inflammation, increasing the risk of developing diabetes and heart disease.
Keep in mind that you’re likely gettingadded sugars from other food sources, even from ones you wouldn’t have thought of, like pre-made soups and condiments. TheAmerican Heart Associationrecommends capping added sugar intake at 6 teaspoons (25 grams) for women and 9 teaspoons (36 grams) for men daily. If you frequently consume other sources of added sugar, choosing a snack with 1 teaspoon (4 grams) of added sugar or less is ideal. But if you limit added sugar consumption throughout the day, a snack with 8 grams or less can still fit the bill.
Have a sweet tooth but want to minimize added sugars in your snacks? Look for snacks containingsweeter fruits, such as cherries, dates and freeze-dried fruits, that give the product natural sweetness without additional sugar.
Includes at Least 3 Grams of Fiber
Fiber not onlykeeps our gut healthybut helps stabilize blood sugar levels, manage cholesterol levels, reduce inflammation and more.
The gut is one of the body’s lines of defense, and eating fiber feeds gut bacteria, building the diversity and quantity of good bacteria and keeping the bad ones at bay.
Consumingsnacks with fiberalso contributes to your overall fiber intake. Since you need at least 28 to 34 grams of fiber daily, per the2020-2025 Dietary Guidelines for Americans, incorporating fiber throughout the day helps you meet this recommendation. Choosing a snack that provides at least 10% of your daily total would be a good starting point—every gram counts!
Is Low in Sodium
Sodiumis an essential nutrientfor regulating fluids, maintaining healthy blood pressure and supporting the nerves and muscles in the body, among functions. However, according to the Centers for Disease Control and Prevention, 90% of Americans consume more salt than recommended. On average, people in the U.S. consume about 3,400 milligrams of sodium daily, compared to the recommended 2,300 mg. For an added benefit, theAmerican Heart Associationrecommends limiting it to 1,500 mg.Eating too much saltcould contribute to different health conditions, like high blood pressure, which can increase your body’s inflammation.
Savory snacks like nuts are great snack options with filling protein and healthy fats to boost your energy levels or tide you over until the next meal, but many could have salt added.
So, look forsnacks with low sodium, or no-added-salt varieties, to keep your sodium intake at a healthy level. When reading the Nutrition Facts label, choose a snack providing 10% or less of sodium’s Daily Value.
The Best Anti-Inflammatory Snack at Walmart
For the above reasons, our favorite anti-inflammatory snack from the retailer isWalmart’s Cashew Cookie Date & Nut Bars.
Why It’s So Great
This date-and-nut bar only has two nutrient-dense ingredients: cashews and dates, and nothing else—no added salt, sugar or fat.
Cashewsare rich in plant-based proteinwith fiber and healthy fats, keeping you fuller, and more satisfied for longer. Research published in 2023 inNutrientsnotes that nuts could positively impact inflammatory markers and play a role in reducing oxidative stress.
Along with cashews, dates contribute to the bar’s total fiber content. According to a 2020 article inScience of The Total Environment, dates also contain potent antioxidants. Thenaturally occurring sugarsfrom dates also make the bar a sweet, nutritious option for those with diabetes.
The fruit-and-nut bar also meets our recommendations above—it has at least 3 grams of fiber, no added sugar and very minimal sodium of 5 milligrams.
Cashews and dates are sources of iron, and this product provides 10% Daily Value ofiron—an added bonus!
Last but not least, the fruit-and-nut bar is a budget-friendly and convenient snack option to keep you full and your palate satisfied.
Are Dates Good for You? Here’s What a Dietitian Has to Say
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