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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
The Mediterranean diet is one of the most popular diets because it is consistently ranked as one of themost 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 therecommendations of the Mediterranean diet. And what better way to do that than with an easy yet delicious snack? OurApple with Cinnamon Almond Butteris 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.
Additionally, apples and almond butter containsoluble 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 thealmond 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 containnaturally 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:
Other High-Fiber Recipes to TryVeggie WrapsFig & Ricotta OatmealAvocado & Salsa Cracker5.0
Other High-Fiber Recipes to Try
Veggie WrapsFig & Ricotta OatmealAvocado & Salsa Cracker5.0
Veggie Wraps
Fig & Ricotta Oatmeal
Avocado & Salsa Cracker5.0
5.0
The Bottom Line
While many snack ideas could make our list, we choseApple with Cinnamon Almond Butteras 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.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Xu T, Wu X, Liu J, et al.The regulatory roles of dietary fibers on host health via gut microbiota-derived short chain fatty acids.COPHAR.2021;62:36-42. doi:10.1016/j.coph.2021.11.001Ghavami A, Ziaei R, Talebi S, et al.Soluble fiber supplementation and serum lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled trials.Adv Nutr. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005Evert AB, Dennison M, Gardner CD, et al.Nutrition therapy for adults with diabetes or prediabetes: a consensus report.Diabetes Care. 2019;42(5):731-754. doi:10.2337/dci19-0014Ros E.Contribution of nuts to the Mediterranean diet. In:The Mediterranean Diet. Elsevier; 2020:141-150.Asbaghi O, Moodi V, Hadi A, et al.The effect of almond intake on lipid profile: a systematic review and meta-analysis of randomized controlled trials.Food Funct. 2021;12(5):1882-1896. doi:10.1039/d0fo02878a
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Xu T, Wu X, Liu J, et al.The regulatory roles of dietary fibers on host health via gut microbiota-derived short chain fatty acids.COPHAR.2021;62:36-42. doi:10.1016/j.coph.2021.11.001Ghavami A, Ziaei R, Talebi S, et al.Soluble fiber supplementation and serum lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled trials.Adv Nutr. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005Evert AB, Dennison M, Gardner CD, et al.Nutrition therapy for adults with diabetes or prediabetes: a consensus report.Diabetes Care. 2019;42(5):731-754. doi:10.2337/dci19-0014Ros E.Contribution of nuts to the Mediterranean diet. In:The Mediterranean Diet. Elsevier; 2020:141-150.Asbaghi O, Moodi V, Hadi A, et al.The effect of almond intake on lipid profile: a systematic review and meta-analysis of randomized controlled trials.Food Funct. 2021;12(5):1882-1896. doi:10.1039/d0fo02878a
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Xu T, Wu X, Liu J, et al.The regulatory roles of dietary fibers on host health via gut microbiota-derived short chain fatty acids.COPHAR.2021;62:36-42. doi:10.1016/j.coph.2021.11.001Ghavami A, Ziaei R, Talebi S, et al.Soluble fiber supplementation and serum lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled trials.Adv Nutr. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005Evert AB, Dennison M, Gardner CD, et al.Nutrition therapy for adults with diabetes or prediabetes: a consensus report.Diabetes Care. 2019;42(5):731-754. doi:10.2337/dci19-0014Ros E.Contribution of nuts to the Mediterranean diet. In:The Mediterranean Diet. Elsevier; 2020:141-150.Asbaghi O, Moodi V, Hadi A, et al.The effect of almond intake on lipid profile: a systematic review and meta-analysis of randomized controlled trials.Food Funct. 2021;12(5):1882-1896. doi:10.1039/d0fo02878a
2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.
Xu T, Wu X, Liu J, et al.The regulatory roles of dietary fibers on host health via gut microbiota-derived short chain fatty acids.COPHAR.2021;62:36-42. doi:10.1016/j.coph.2021.11.001
Ghavami A, Ziaei R, Talebi S, et al.Soluble fiber supplementation and serum lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled trials.Adv Nutr. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005
Evert AB, Dennison M, Gardner CD, et al.Nutrition therapy for adults with diabetes or prediabetes: a consensus report.Diabetes Care. 2019;42(5):731-754. doi:10.2337/dci19-0014
Ros E.Contribution of nuts to the Mediterranean diet. In:The Mediterranean Diet. Elsevier; 2020:141-150.
Asbaghi O, Moodi V, Hadi A, et al.The effect of almond intake on lipid profile: a systematic review and meta-analysis of randomized controlled trials.Food Funct. 2021;12(5):1882-1896. doi:10.1039/d0fo02878a
