Despite its remarkable growth, In-N-Out's small and simple menu has barely changed in 76 years. This steadfast commitment to simplicity is central to In-N-Out's ethos, which emphasizes the use of high-quality, fresh ingredients and "handmade" burgers—a dedication that has garnered praise from award-winning chefs, including Michelin-starred chef Daniel Boulud. Beyond their craveable flavors, In-N-Out burgers' popularity also stems from their affordable prices, thanks to a streamlined menu, the company's ownership of all its locations, and buying their ingredients wholesale.

While everyone knows In-N-Out for its mouthwatering burgers, let's take a closer look at what's going on between the bun from a nutritional perspective. We're here to shed some light on which menu options are better for your body.

Tips for ordering a healthier meal at In-N-Out Burger

Since the menu is basic, it's quite easy to order better options at the chain. Here are three tips for how to order the healthiest choices when at the chain.

• Opt for Protein Style, where the bun is replaced with lettuce.
• Skip the Animal Style options, which means it has mustard in each patty plus pickles, grilled onion, and extra special sauce. More extra special sauce adds too much low-calorie
• Skip the special spread and ask for just ketchup and mustard to shave calories and fat. The special sauce is estimated to contain 80 calories and 9g fat.
• Avoid the not-so-secret menu. The options on this menu tend to be higher in calories, sat fat, sodium and added sugar.

4 Best Burgers

Best: Protein Style Cheeseburger

This core menu item is the regular cheeseburger (1 all-beef patty and 1 slice American Cheese) wrapped in lettuce rather than on a bun. This option makes our best bet due to its modest calories, and better saturated fat and sodium counts compared to other burger choices on the menu.

Best: Protein Style Hamburger with Ketchup and Mustard (No Spread)

This is the best option if you're managing your calories and want to eat a fast-food burger. Even ordering two protein style burgers would be better than many of the other menu items at In-N-Out.

Best: Hamburger with Ketchup and Mustard (No Spread)

This menu item is a great option because it has a modest number of calories, is relatively low in saturated fat and provides 16 grams fiber. The sodium is high but is lower than many other main items on the menu.

Best: Double-Double Protein Style with Ketchup and Mustard (No Spread)

This burger has two patties, two slices of cheese, and lettuce in place of a bun. The sodium is high, but the calories, carbs, and protein are all appropriate amounts.

Worst Burgers

Worst: 4×4 ('Quad Quad') Animal-Style

(Nutritional information is estimated from online sources.)

Also called the Quad Quad, this not-so-secret menu option is as its name suggests: four all-beef patties, four slices of American cheese, and all the standard condiments on a fresh-baked bun. Think of it as a double Double-Double. While the nutritionals are not readily available from In-N-Out, our best estimates show how horrific this option is for your health. It packs in more than half the calories you need in a day, more than a day's worth of saturated fat, all the sodium you should have in a day, and an excessive amount of protein that can be harmful to your kidneys.

RELATED: The #1 Unhealthiest Burger at Every Major Fast-Food Chain

Worst: Double-Double with Spread

This burger is a mainstay on the regular In-N-Out menu and it's one to avoid. It packs in excessive saturated fat and sodium. The saturated fat is the same as you'd get from eating 3 tablespoons of butter and the sodium would be equal to what you'd get from two servings of canned soup!

3×3 ('Triple Triple') with Spread

(Nutritional information is estimated from online sources.)

This is an option on the not-so-secret menu that includes three beef patties and three slices of American cheese on a bun with all the standard condiments. This heart-stopping burger has about 1.5 times the saturated fat you need in a day, half most adult's daily calories, and nearly all the sodium you should have in a day.

Worst: Cheeseburger with Spread

This burger is considered the best of the worst. It has moderate calories and saturated fat but sodium is quite high. Tweak this choice by skipping the spread and have ketchup and mustard and you'll shave some calories and sodium. For a bigger transformation, order a protein-style cheeseburger.

RELATED: How Many Calories Are In A Cheeseburger?

Best Sides and Shakes

Best: French Fries

The French fries on In-N-Out's menu are better than those from many other chains. They use 100% sunflower oil, which is a highly unsaturated fat. This helps keep the saturated fat content of their fries lower than the fries at other national chains.

Best: Vanilla Shake

Even though this shake is the "healthiest" milkshake option, it's not a recommended menu item. However, if you are going to order a shake, vanilla is marginally better than either the chocolate or strawberry options. The best bets for beverages on the menu include unsweetened tea, water, or a diet soda.

Worst Sides and Shakes

Worst: Animal Style Fries

This not-so-secret option is a larger order of fries topped with melted cheese, In-N-Out spread and grilled onions. It exceeds the calories, fat, saturated fat, sodium, and carbs that you'd want to have in an entire meal.

Worst: Chocolate Shake

This is by far one of the worst In-N-Out menu items, based on calories, saturated fat, and added sugar. This shake packs in just over 15 teaspoons of added sugar and nearly a day's worth of artery-clogging saturated fat.

RELATED: The 9 Worst Fast-Food Milkshakes of All Time, Says Dietitian

Worst: Strawberry Shake

Like the chocolate shake, the strawberry shake has all the same nutritional flaws: excessive calories, saturated fat, sodium, and added sugar. The vanilla shake is only modestly better than the strawberry or chocolate flavors.

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The post The Best & Worst Menu Items at In-N-Out Burger, According to a Dietitian appeared first on Eat This Not That.

Including lean protein in your diet is a cornerstone of any health-promoting eating plan, especially if you're aiming to manage your weight effectively. However, not all proteins are created equal. Protein-rich foods that are high in saturated fat, sodium, and other artificial ingredients (think high-fat or processed meats) can do more harm than good, increasing your risk for heart disease, systemic inflammation, metabolic diseases, and certain types of cancer.

Opting for lean proteins, like the ones we'll explore below, can be a game-changer for your health. These foods, featuring staples like white fish and various plant-based options, can help tamp down inflammation and lower your risk for chronic conditions among many other health benefits.

Now, how did we define a "healthy" protein? While there is no official FDA definition, for this article on the best lean proteins, here are three criteria that I used:

• Low in Saturated Fat: A serving of lean protein needs to have less than 3 grams of saturated fat.
• Calorie-Controlled: A healthy protein shouldn't break your calorie budget. A 3-ounce serving of lean protein should provide no more than 150 calories.
• No Questionable Ingredients: The healthiest lean proteins are those with little or no added ingredients.

So, let's dig in and explore the healthiest lean proteins to power up your plate!

Cod

Cod is among the highest protein and lowest calorie seafood choices you can make. Since it is low in fat, the calories in cod are kept significantly lower than fatty fish like salmon, mackerel, or tuna. Cod is an excellent source of vitamin B12 and a good source of vitamin B6, which can provide cardiovascular benefits. Cod also provides a modest amount of omega-3 fatty acids that provide heart, eye, and brain health benefits.

RELATED: The 12 Healthiest Fish You Should Be Eating—and 3 to Avoid

Haddock

Haddock is another great white fish that is low in calories and fat, and rich in nutrients including B vitamins, selenium, and phosphorus. Haddock is also low in mercury compared to other types of seafood and it provides beneficial omega-3 fatty acids.

Chicken Breast

Chicken is the most popular animal-based "meat" protein enjoyed in the United States. Skinless chicken breast is an exemplary lean protein source that has gained popularity for its nutritional benefits and versatility. It's low in fat, with just 2.5 grams of fat per 3-ounce serving and just 1 gram is the harmful saturated fat. With about 10 grams of protein per ounce, a 3-ounce serving packs nearly 30 grams of high-quality protein with all essential amino acids.

Enjoying chicken breast without the skin helps shave some fat and calories. Whether grilled, baked, or sautéed, skinless chicken breast can be a staple in a nutritious and lean, protein-rich diet. Research published in the journal Nutrients reported that some observational human studies show that enjoying chicken in place of higher-fat red meats may help with weight management and reduce the risk for cardiovascular disease and type 2 diabetes.

RELATED: The Best Way to Cook Chicken Breasts in an Air Fryer Without Drying Them Out

Turkey Breast

Even leaner than chicken breast, turkey breast is a top choice to pack in more protein per calorie. It's an ideal choice if you're trying to lose weight turkey can help you stay fuller for longer. Turkey's mild and slightly sweet flavor lends itself to a variety of cooking methods, from roasting and grilling to incorporating it in sandwiches or salads. Nutritionally, turkey breast delivers includes potassium, manganese, zinc, selenium, and B vitamins. A meal with 25-30 grams of protein is ideal for most adults; having more than 30 grams at once will not provide any additional benefits and may lead to increased body fat if calories exceed your daily budget.

Fat-Free Cottage Cheese

Fat-free cottage cheese is a great choice to pile on the protein without adding extra fat or calories to your diet. Cottage cheese is rich in casein, the slow-to-digest dairy protein. (Whey is the other main dairy protein that is quickly digested.) Because it takes longer to digest compared to whey, cottage cheese can enhance satiety and reduce cravings to help you stick with your resolve to eat well. Having cottage cheese after a workout is an ideal time to help muscles repair and rebuild muscles. What's more, cottage cheese provides protein, calcium, and it supplies essential vitamins and minerals like phosphorus, potassium, calcium, and vitamin B12. According to research, cottage cheese and other dairy foods help build and maintain your bones, lower blood pressure, and reduce the risk for certain types of cancer. Plus, cottage cheese provides beneficial probiotics that support your GI tract health.

RELATED: 8 Surprising Effects of Cottage Cheese

Egg Whites

A study in the journal Foods reported that egg protein has an amino acid score of 100, indicating it's the most absorbable type of protein you can eat.  Studies show that egg white protein can help build strength, lower harmful LDL cholesterol, and reduce body fat. Egg whites have a great calorie-to-protein ratio because they are essentially fat-free. A great way to enjoy egg whites is to combine them with 1 whole egg, as the yolk is where vitamins A, D, E, and B vitamins, lutein, zeaxanthin, and many other essential nutrients are contained.

Nonfat Plain Greek Yogurt

If you want to up the pro in your diet, non-fat Greek yogurt is a must-have. Traditional Greek yogurt is strained to lose the watery whey, resulting in a richer, thicker creamier yogurt with twice the protein and less sugar than traditional yogurt.  Be sure to choose plain rather than flavored to keep calories and added sugar low. A 6-ounce serving of plain, nonfat Greek yogurt packs in as nearly as much protein as three eggs.  Greek yogurt can also help you gain muscle mass and reduce body fat as part of a strength training program, according to a study published in Frontiers in Nutrition.

RELATED: The 11 Best Yogurts for Weight Loss, According to Dietitians

Firm Tofu

For plant-based protein, tofu is a great option as it contains all nine essential amino acids like animal-based protein foods. What's more, tofu is nutrient-rich and provides calcium, iron, magnesium, and B vitamins. Tofu is made from curdled soy milk like the cheese-making process. Soy foods contain isoflavones, which are known to help tamp down inflammation and they have been shown to reduce the risk for chronic conditions, including heart disease, certain types of cancer, and type 2 diabetes. A recent study published in In Vivo found that the consumption of soy foods reduced the risk of breast cancer among pre- and post-menopausal women.

Cooked Lentils

Lentils, a versatile and nutrient-dense legume, offer a wealth of health benefits due to their impressive protein content and nutrients, and they are rich in polyphenols. Due to the amount of protein in lentils, they help with muscle growth and maintain a healthy immune system. According to research in the International Journal of Molecular Sciences, polyphenol-rich lentils polyphenol-rich lentils have antidiabetic, anti-obesity, anti-hyperlipidemic, anti-inflammatory, and anticancer properties.  They are also rich in fiber, aiding in digestive health and promoting a feeling of fullness, making them a valuable component in weight management. Lentils also contain a range of vitamins and minerals, including iron, folate, and potassium.

RELATED: The 7 Healthiest Beans You Can Eat, According to Science

Chickpeas (Garbanzo beans)

Chickpeas, (aka garbanzo beans), are lean proteins that are packed with fiber and nutrients like iron manganese, zinc, B vitamins, magnesium, and chickpeas help maintain stable blood sugar levels, aid in weight loss and maintenance, improve your heart health, and bolster your GI tract microbiome. A study published in the journal Nutrients reported that the resistant starch in chickpeas can help feed beneficial bacteria in the GI tract to help improve overall metabolic health.

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While all foods support your health in their own way, certain superfoods are uniquely poised to provide the greatest health punch. Brimming with vitamins, minerals, antioxidants, and other health-supporting nutrients, these superfoods are backed by significant scientific agreement to improve the nutritional quality of your diet while reducing the risk for specific chronic conditions.

By incorporating these nutrient-dense foods into your daily meals and snacks, you can fill your plate and fuel your body with the building blocks it needs to thrive. From the heart-healthy omega-3 fatty acids found in salmon to gut-healing probiotics in yogurt, these 25 superfoods promise to be your allies in the journey to a healthier, happier you in 2024.

Blueberries

Blueberries have held "superfood" status for years since they have among the highest antioxidant levels of any food. There are more than 1,600 studies evaluating the myriad health benefits of these blue-hued berries. Blueberries are rich in anthocyanins, a unique family of phytonutrients that give blueberries their color. Anthocyanins can help lower blood pressure, reduce the risk of heart disease and type 2 diabetes, help regulate blood sugar, maintain eye health, and offer neuroprotection as you age, according to research published in Advances in Nutrition.

RELATED: 7 Science-Backed Benefits of Blueberries

Herbs and Spices

A pinch of an aromatic herb or a dash of a pungent spice are tasty ways to add superfoods to your meals and snacks. Herbs and spices date back to 5,000 B.C., and they have been used for medicinal purposes since ancient times. Some of the known benefits of herbs and spices include antioxidant, antimicrobial, anti-inflammatory, and protection against cardiovascular disease, cognitive declines, and type 2 diabetes, according to research published in Genes & Nutrition.

Lentils

Low in calories and fat but high in protein, fiber, and potassium, lentils have been shown to help reduce blood sugar and cut the risk of developing diabetes. One study found that lentils benefit the blood sugar response not only during the meal in which they're eaten but also at the subsequent meal enjoyed four hours later. They can also help your ticker. Research indicates that lentils can help reduce LDL (bad) cholesterol, the risk of heart attacks, and inflammation in the arteries. If that's not enough to make you heart lentils, check out this stat: A national survey found that people who ate lentils four times or more per week had a 22 percent lower risk of coronary heart disease compared to those who consumed them less than once a week.

RELATED: Can Eating Beans Help You Lose Weight?

Dark Chocolate

Dark chocolate with 70% or more cacao solids is one of the tastiest and healthiest foods you can enjoy for your health. Cacao is rich in polyphenol flavanols that help boost blood flow and reduce blood clots and blood pressure, which may lower your risk of having a heart attack or stroke. The phenolic compounds also contain anti-cancer properties and reduce the risk for metabolic disorders, according to a review study reported in Food and Chemical Toxicology. Since dark chocolate varies greatly in its flavanols, look for dark chocolate with the highest percentage of cacao. Unsweetened cocoa powder is another way to get the beneficial flavanols in your diet.

RELATED: 20 Chocolate Brands That Use the Highest Quality Ingredients

Strawberries

Strawberries are antioxidant-rich and provide fiber, potassium, folate, and flavonoids that are known to help protect against chronic diseases. Plus, these little red gems pack in more vitamin C than an orange — about 160 percent of your daily requirement. And one serving of fresh strawberries (8 berries or 1 cup) contains just 50 calories. Strawberries are a proven heart-healthy food since they've been shown to lower the risk of heart attack and stroke, thanks to their ability to lower LDL cholesterol, inflammation, and blood pressure. One study with middle-aged women reported that those who ate at least three servings per week of anthocyanin-rich strawberries (as well as blueberries) reduced their risk of a heart attack by more than 30 percent.

Eggs

Eggs are not only the gold standard by which we compare all high-quality proteins, eggs are nutrient-packed and may help protect against some chronic diseases. An egg has more than 10 essential nutrients, including iron, vitamin D, iron, zinc, and lutein, and provides 6 grams of the highest-quality protein. Few foods naturally contain vitamin D, the sunshine vitamin, which has been shown to help protect against a wide range of conditions including certain cancers, diabetes, and autoimmune diseases. Eating eggs for breakfast may also help you feel fuller for longer and temper blood sugar and cravings to help you eat fewer calories. A report published in the journal Nutrients found that eggs increased muscle protein synthesis and lowered fat mass, which could support optimal body composition.

Greek Yogurt

Looking for something that packs in the nutrients you need and helps you peel off pounds? Go Greek! Greek yogurt has the same bone-building calcium—nearly a third of your daily quota—but offers about twice the protein of traditional yogurt and it contains far less sugar. What's more, studies show that yogurt may help promote weight loss and maintenance due to its protein, probiotics, and essential nutrients. One study, published in the International Journal of Obesity, reported that those who ate more than three servings of yogurt a week were less likely to gain weight and had smaller waistlines, compared to those who ate less than a serving of yogurt per week.

Beans

Beans are among the best sources of fiber and slow-to-digest protein. A study in the Journal of Human Nutrition and Dietetics, found that overweight people who ate a bean-rich diet lost nearly 10 pounds in 16 weeks while also improving their blood cholesterol levels. Beans may also help protect against breast cancer. One population-based article published in Cancer Medicine reported that pre-menopausal and postmenopausal women who had the highest intake of beans and fiber from beans experienced a 25-36% reduction in risk for breast cancer compared to those who had the lowest bean consumption. In this study, no associations were found for fiber from grains or fiber from vegetables and fruits combined, or for intake of total produce intake.

Extra Virgin Olive Oil

As the primary fat in the traditional Mediterranean Diet, olive oil is rich in a healthy monounsaturated fat that contains many other bioactive compounds. Using olive oil as your primary source of fat when cooking and in dressings can help lower your overall saturated fat intake to help improve biomarkers for health. Research shows that extra virgin olive oil is rich in polyphenols. Studies researching polyphenols show that they help protect against cardiovascular and neurodegenerative diseases as well as cancer. The biological activity of polyphenols is strongly related to their antioxidant properties, according to a review article published in the International Journal of Molecular Sciences.

Red Raspberries

Red raspberries are one of the highest-fiber foods you can enjoy. One cup of the delicious berries packs in 8 grams of fiber. They are also an excellent source of vitamin C, manganese, vitamin K, and they provide vitamin E, magnesium, potassium, and several other nutrients. A review article published in Advances in Nutrition reported that red raspberries can help protect against cardiovascular disease, diabetes, obesity, and Alzheimer's disease.

Salmon (or other Fatty Fish)

Salmon is one of the best natural sources of omega-3 fats (EPA and DHA), which have been shown to reduce the risk of heart disease, reduce inflammation, improve blood vessel function, and lower the risk of cardiovascular diseases. Additionally, the high-quality protein content in salmon promotes muscle and tissue repair, contributing to overall strength and vitality. Rich in vitamins such as B12 and D, as well as minerals like selenium, salmon supports immune function and bone health. According to research published in Food Chemistry, fish has anti-inflammatory, wound healing, neuroprotection, cardioprotection, and liver health.

RELATED: 11 Amazing Benefits of Eating More Fish

Arugula

Arugula is a traditional medicinal plant and popular leafy green today. It is mainly consumed raw in Western cuisine and is known to contain various bioactive secondary metabolites. Arugula is known to be rich in erucin, a sulforaphane-like compound that appears to have anti-cancer properties. Research published in PLoS One reported that in laboratory model studies, erucin inhibited the growth of breast cancer cells.

Tomatoes

Tomatoes are often considered nutritional all-stars because they're rich in essential nutrients like vitamin C and folate and they provide rare-to-find lycopene, a carotenoid that acts as an antioxidant and is responsible for the fruit's ruby-red color. There are more than 1,600 published studies about the health benefits of tomatoes. Several studies have suggested that the lycopene in tomatoes may possess anti-cancer properties and other studies show that tomatoes can help reduce the risk of cardiovascular diseases and disorders and help protect the skin against premature aging from sun damage.

Pistachios

Pistachios are considered one of the healthiest nuts to enjoy. A one-ounce serving—about 49 nuts—delivers a variety of vitamins, minerals, and beneficial nutrients. In fact, the FDA has approved a health claim that says that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk for heart disease. Pistachios are a good source of both protein and fiber which work together to help keep you feeling fuller longer.

Oranges (and other citrus)

Packed with essential vitamins and minerals, particularly vitamin C, oranges can help maintain a healthy immune system and reduce systemic inflammation that can trigger chronic conditions. A study reported in Frontiers in Immunology reported that citrus is a good source of vitamin C and folate, which both have roles in sustaining the integrity of immunological barriers and in supporting the function of many types of immune cells. Oranges can also help to lower blood pressure and harmful LDL-cholesterol levels.

Tea

As the second most popular beverage after water, tea is among the most researched, with more than 17,000 published research articles about the health and nutritional benefits of tea. Black, green, and oolong tea all come from the same Camellia sinensis plant and all are rich in flavonoids and other bioactive compounds that help reduce the risk for heart disease, certain types of cancer, liver disease, and UV-induced skin aging. In general, research shows that drinking tea may help you live a longer, healthier life. For example, one study reported in Molecular Nutrition & Food Research that looked at more than 40 published studies, the authors concluded that drinking 2-3 cups of tea daily reduced risk of heart disease, stroke, type 2 diabetes, and premature death.

RELATED: I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits

Brussels Sprouts

As a cousin to cauliflower (often called mini cauliflower) and broccoli, Brussels sprouts boast impressive nutritionals. They are rich in vitamins C and K, fiber, folate, iron, and potassium and provide beneficial antioxidants. Brussels sprouts contain sulfur-containing compounds that may help protect against several types of cancer, according to research published in Frontiers in Nutrition. What's more, they are considered heart-healthy, and they provide carotenoids that are important to maintain healthy eyes as you age.

Cauliflower

One of the most popular of all of the so-called Brassica family of veggies, cauliflower provides many bioactive compounds and essential nutrients for your health and longevity, according to research. Raw, roasted, "riced," or mashed, this pungent cruciferous veggie is a versatile staple for anyone looking to level up their diet and reduce the risk for chronic diseases. A serving of cauliflower provides 100% of the vitamin C you need in a day and it's a good source of folic acid, magnesium, and fiber. And, thanks to the sulforaphane and other bioactive compounds that cruciferous veggies provide, they have been shown to have anti-cancer and heart-health benefits.

Kale

Called the Queen of Greens, kale is a cruciferous veggie that has many of the well-known benefits of these unique veggies. A serving (3 cups fresh) of the Queen of Greens provides 20 calories but it packs a ton of health-promoting nutrients in each serving. Kale is a good source of vitamins A and C, potassium, vitamin K, calcium, folate, fiber, carotenoids, and magnesium. A study reported in the journal Food Science & Technology reported that kale helps protect against coronary artery disease, anti-inflammatory, anti-cancer, and anti-microbial properties. The leafy green is also packed with beneficial antioxidants that may help protect against chronic diseases associated with aging.

Oats

Oats are a 100% whole grain food that are naturally nutrient-rich. They provide a rare type of fiber, beta-glucan, that helps enhance satiety, lower blood sugar, and reduce harmful LDL-cholesterol levels. According to a review study reported in the journal Foods, oats also provide substantial levels of other bioactive compounds including phenolic acids, sterols, and avenanthramides. Oats are also rich in many trace minerals like manganese, copper, iron, and zinc. What's more, a half-cup serving of oats delivers 5 grams of protein and 4 grams of fiber, which is more than most other grain-based foods. In 1997, the FDA awarded oats the first "food-specific" health claim that says soluble fiber from foods such as oats, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

Peanuts and Peanut Butter

Peanuts are a nutrient-rich option providing 19 essential nutrients including protein, fiber, unsaturated fat, magnesium, vitamin B6, vitamin E, and iron. One study published in the Journal of Nutrition reported that individuals who ate the most nuts and peanuts in their diets experienced a 35% reduction in cardiovascular disease, compared to those who ate the least amount of nuts and peanuts. Other studies show that peanuts can help stabilize blood sugar and may help protect against type 2 diabetes.

RELATED: 17 Healthiest Peanut Butters To Buy, Say Dietitians

Seeds (Flaxseeds, Pumpkin Seeds, Chia Seeds, Hemp Seeds, etc)

Seeds are superfoods due to the many beneficial nutrients they provide. Seeds are a good source of fiber, magnesium, manganese, potassium, vitamin E, unsaturated fats, and copper. They all provide plant-based protein, and flax and chia seeds contain alpha-linolenic acid, a plant-based omega-3 fatty acid. Seeds, such as chia seeds, contain a variety of antioxidant polyphenols that have heart health, anti-inflammatory, anti-diabetic, anti-obesity, and anti-cancer properties, according to research.

Walnuts

An ounce of walnuts (14 halves) is brimming with nutrients that are essential for optimal health. In addition to essential alpha-linolenic acid (a plant-based omega-3 fat), a serving provides a 1-2 punch of protein and fiber to help increase feelings of fullness. One study reported in the Journal of Nutrition reported that walnuts helped reduce harmful LDL-cholesterol levels and lowered blood pressure. Walnuts are one of the best plant food sources of omega-3s, a one-ounce serving of walnuts provides 2.5 grams of ALA.

A growing body of scientific evidence indicates that these omega-3s provide benefits to the brain and heart while tempering inflammation throughout the body. Another study suggests that walnuts may decrease the risk or progression of other brain disorders such as Parkinson's disease, stroke, and depression, as well as cardiovascular disease and type 2 diabetes.

Beets

Beets provide potassium, folate, fiber, antioxidants, nitrate, betalains, and betacyanins, compounds that give beets their deep red color. Beets also contain nitrates that help relax and dilate your blood vessels, to lower your blood pressure. Preliminary research shows that beets help increase athletic performance through cardiovascular improvements. According to research published in the journal Nutrients, beetroot reduces oxidative stress and inflammation. The betalain pigments in beets provide antioxidant, anti-inflammatory, and anti-cancer properties.

Broccoli

Broccoli is a popular cruciferous veggie known for its impressive health benefits. Broccoli is rich in fiber, vitamins A, C, and K, beta-carotene, calcium, potassium, and iron and it's packed with antioxidants. Like other cruciferous vegetables, broccoli provides glucosinolates, sulforaphane, and indole-3-carbinol, all of which have been shown to have significant health-promoting effects. Broccoli provides heart-health benefits, supports eye health, boosts the immune system, promotes wound healing, and has anti-cancer properties, according to a study published in the Antibiotics.

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For those following a plant-based lifestyle, the pursuit of reaching your optimal protein intake is a daily endeavor. While people may assume that consuming enough protein on a plant-based diet is unattainable, you can certainly get the amount you need by eating a well-balanced diet rich in plant proteins like nuts, seeds, legumes, and soy foods. That being said, having plant-based protein bars on hand can be an easy way to help ensure that you meet your daily protein requirements.

How much protein do you need?

To maintain lean body mass and ensure optimal health, experts recommend consuming well above the minimum daily protein intake. For sedentary individuals, the baseline starts at 0.8 grams per kilogram of body weight or 0.36 grams per pound. However, for those aiming to build muscle mass, a higher intake is advisable. Moderately active individuals should target around 1.3 grams of protein per kilogram of body weight.

Active individuals, particularly athletes, have even greater protein requirements. A review published in the Journal of the International Society of Sports Nutrition found that the ideal intake ranges from 1.4 to 2.0 grams per kilogram of body weight or 0.6 to 1 gram per pound. For athletes focused on fat loss, recommendations increase to 1.6 to 2.4 grams per kilogram of body weight or 0.7 to 1.1 grams per pound, according to a study published in the International Journal of Sport Nutrition and Exercise Metabolism.

Plant-based protein bars can serve as a satisfying snack between meals or aid in post-workout recovery. To maximize the absorption and utilization of amino acids, experts recommend distributing protein intake across three to four eating occasions throughout the day.

How to choose the healthiest plant-based protein bars:

Keep these guidelines in mind when choosing a healthier plant-based protein bar.

• Calories: Choose plant-based protein bars with no more than 250 calories.

• Protein: A plant-based protein bar should have at least 10 grams of protein. Some of the popular sources of plant-based protein include pea, soy, nuts, and seeds.

• Added Sugar: Look for bars that have up to 8 grams (2 teaspoons) of added sugar. Any more than that, and you're likely going to exceed your daily added sugar limits.

With hundreds of protein bars available at supermarkets, natural foods stores, and online, it can be confusing to determine which are the healthiest versus those that are nothing more than candy bars in disguise. Here are 10 best plant-based protein bars and three to avoid.

10 Best Plant-Based Protein Bars

Best: ALOHA Organic Peanut Butter Chocolate Chip

ALOHA bars are made with natural ingredients, with the main ingredient being peanuts and pumpkin seeds. The protein content is high as is fiber, and sugar counts are low. The bars are sweetened with monk fruit to help minimize cane sugar. As a bonus, the bars are USDA-certified organic.

RELATED: 38 Best Store-Bought High-Fiber Snacks

Best: R.E.D.D. Salted Caramel Plant-Based Protein Bar

This bar is moderate in calories and high in fiber, thanks to tapioca fiber being the first ingredient. The protein comes primarily from peanut butter, pea protein, and hemp protein. Plus, the bars only have 1 teaspoon (4 grams) of added sugar. The bars also contain turmeric, acai, and added probiotics for additional health benefits.

Dang Almond Cookie Bar

These bars make the best-bet list due to the natural ingredients. Almonds are the first ingredient and the fiber comes from chicory root fiber. Other sources of protein in this bar come from pea protein, sunflower, and chia seeds. The bars are sweetened with stevia and have no added sugar.

RELATED: Ways Chia Seeds Can Help You Lose Weight, According To Dietitians

Best: Bob's Red Mill Peanut Butter Honey & Oats Bar

This bar isn't as high in protein as most protein bars, but because it's made with only six natural ingredients, it's one of our top picks. Bob's Red Mill is well-known for their grains, cereals, and baking mixes. The main ingredients include peanuts, whole-grain oats, and tapioca syrup. The sugar count is also within reason with 2 teaspoons (8 grams).

Best: No Cow S'Mores Protein Bar

These bars have one of the best nutritionals with 15 grams of fiber, more than half the fiber you need in a day. With 20 grams of protein, these bars have amongThe bars also have no added sugar. The protein comes from peas, rice protein, and almonds. Monk fruit, stevia, and erythritol are the sweeteners used to create the perfect balance of sweetness in this bar.

Best: Misfits Plant-Powered Chocolate Protein Bar –Cookie Butter

This protein bar is often heralded as the best-tasting plant-based protein bars. And I agree. The bars may taste more candy-like, but nutritionally they can be good for your health. They are high in fiber and have no added sugar. The 20 grams of protein comes primarily from pea and soy protein and peanuts.

Best: Barebells Cookies & Cream

Barebells protein bars are tasty, and while they are not vegan (they contain dairy protein), they do pack in 20 grams of high-quality protein without any added sugar. The bars are sweetened with sucralose to create a decadent protein bar that won't blow your daily calorie or added sugar budget.

RELATED: 8 Highest Quality Proteins To Eat Every Day, Say Dietitians

Best: good! Snacks Choc. P.B. Protein Bar

Chocolate and peanut butter are always a crowd-pleaser, and these bars are no different. Nutritionally, they meet our criteria for the healthiest protein bars while tasting like a more decadent treat. The protein in the bars comes from fava beans and rice protein. The bars are sweetened with cane sugar but still keep added sugar to 2 teaspoons.

Best: good! Snacks Keto Choc.Fudge

good! Snacks also offers a keto-friendly line of protein bars that have fewer calories, carbs, and no added sugars. The protein in the bars comes from almond butter and pea protein and the bar is sweetened with allulose, a great-tasting zero-calorie sweetener. The bars have 3 grams of net carbs for those living a low-carb lifestyle.

Best: MOSH Lemon White Chocolate Crunch

These bars are plant-based, but they are not vegan as the protein comes from whey protein and they contain bovine collagen. They taste great and the added sugar is kept low because they're sweetened with allulose and stevia, zero-calorie sweeteners. With just 2 grams of net carbs, these bars are great for those who limit carbs. Some additional ingredients in these bars include vitamin D3, ashwagandha, and vitamin B12.

RELATED: 10 Best Foods for Brain Health After 50

3 Worst Plant-Based Protein Bars

Worst: Chocolate Mint Perfect Bar

There are many reasons why these bars are one of our worst choices. First, they are high in calories, high in saturated fat, and have 3 teaspoons of added sugar. The protein in these bars comes from peanut butter, nonfat dry milk, whole egg, and rice protein. The ingredients are natural, but just too high in calories, fat, and sugar for a plant-based protein bar.

Worst: GoMacro Peanut Butter Chocolate Chip Protein Pleasure Macrobar

This bar has more added sugar than it does protein, making it one of the worst plant-based protein bars bars to avoid. The first ingredient is brown rice syrup, which is a cue that the bar has too much sugar. In addition to high sugar counts, this bar is low in fiber, with just 2 grams per bar.

RELATED: The 15 Unhealthiest Yogurts—Ranked by Sugar Content

Worst: ProBar Cookie Dough Protein Bar

This bar is a good source of protein, but it has more added sugars than most protein bars on our list at 12 grams. The second and fourth ingredients are sugars, which contribute to the three teaspoons of the sweet stuff per bar. In addition, the sodium and saturated fat levels are higher than most, with one serving providing about 25% of the daily recommended limit of saturated fat.

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The post 10 Healthiest Plant-Based Protein Bars—and 3 to Avoid appeared first on Eat This Not That.

Fast-forward several decades and health professionals all agree that it's the type of fat—not the amount of fat—that matters for health and reducing risk for chronic conditions. Foods that contain fat provide essential fatty acids that play an important role in the health of your brain, heart, eyes, and immunity. Dietary fat is also essential for digestion and absorption of fat-soluble nutrients like vitamins A, D, E, and K and myriad fat-soluble phytonutrients. What's more, fat is digested slowly do it enhances feelings of fullness. Being satiated post-meals can help prevent overeating and make it easier to eat with our hunger and fullness cues. Some healthy fats, in fact, can help you maintain a healthy body weight, and reduce the risk of heart disease, diabetes, certain cancers, dementia, and much more.

Here's a look at the 10 best sources of healthy fats, all backed by science.

Olive Oil

Olive oil has likely more research than any other oil regarding its health and nutritional benefits. It is a key staple in the Mediterranean diet, considered one of the healthiest ways to eat to add more years to your life.

Olive oil is rich in monounsaturated fats, and extra virgin olive oil in particular, provides beneficial antioxidants and more than 30 different olive polyphenols that are suspected of contributing to its many health benefits. The monos help lower harmful LDL-cholesterol levels while keeping the good HDL-cholesterol high. But the benefits of olive oil go well beyond heart health. For instance, some research shows that olive oil may help you maintain a healthier weight and more than 300 studies have been published about the role olive oil may have in reducing one's risk for type 2 diabetes. One significant review study reported in Clinical Nutrition found a 22% reduction in risk for developing type 2 diabetes among those who regularly enjoyed olive oil compared to study participants who used other types of fats in their diet.

RELATED: 13 Highest-Quality Olive Oils on Grocery Shelves

Almonds

Almonds are one of the more unique tree nuts in terms of their nutritional profile. A serving (1 ounce or 23 almonds) has 14 grams of total with just 1 gram of saturated fat. They have 9 grams of monounsaturated fat and 3.5 grams of polys which helps to lower harmful LDL-cholesterol while maintaining beneficial HDL-cholesterol levels. According to a review article published in the journal Nutrients reported that incorporating almonds into your daily diet can improve your heart health by lowering harmful LDL-cholesterol and maintaining beneficial HDl-cholesterol levels. A study reported in Clinical Nutrition ESPEN reported that when subjects ate 20 grams of almonds before breakfast, lunch, and dinner they had lower blood sugar and insulin levels and lower body weight and body fat, compared to those when they didn't include almonds in their diet.

Almond Oil

This newcomer to most supermarkets is a versatile oil to keep on hand to reap all the health and nutrition benefits it provides. Its nutritional nutrition profile is like almonds, so it's rich in monounsaturated fat and has just 1 gram of saturated fat per tablespoon. It's also an excellent source of vitamin E. What's more, a tablespoon provides 26% of the vitamin E you need every day. One animal model study reported in the Journal of Nutritional Science reported that providing almond oil with a carbohydrate meal resulted in a lower blood glucose response from the carbohydrate-rich meal. Using almond oil in place of other fats that are rich in saturated fat can also help improve blood lipids to lower the risk for cardiovascular disease.

Almond oil has a nutty, toasty flavor and a low to medium smoke point, so it's best used to sauté, marinate, bake, finish dishes, or create delicious dressings. As with any healthy cooking oil, be sure to store almond oil in a cool, dark place to retain the nutritional benefits for as long as possible. An excellent almond oil that I've been using is SunnyGem 100% Virgin Cold-Pressed California Almond Oil. It's made with CA-grown almonds and is minimally processed.

Whole Milk from 100% Grassfed Cows

Milk is known for its high-quality protein and calcium, but it also provides 13 other essential nutrients including potassium, B vitamins, vitamin D, selenium, and zinc. When it comes to the dietary fat in milk, organic milk from 100% grass-fed cows has a better overall nutritional and fatty acid composition compared to milk from cows that don't graze. According to research published in the journal Foods, pasture-fed cow's milk has higher natural heart-healthy omega-3 fatty acids, vaccenic acid, and conjugated linoleic acid (CLA) and less of the pro-inflammatory omega-6 fatty acids. Taken together, the fatty acid profile of grass-fed dairy may help protect against diabetes, obesity, and metabolic syndrome, improve heart health, and provide antibacterial and anticancer properties.

One study published in Food Science & Nutrition tested more than 1,000 samples of Organic Valley Grassmilk from 100% grass-fed cows and the researchers reported that the milk had 147% more omega-3 fatty acids compared to conventional milk and significantly more omega-3s than regular organic milk. Organic Valley Grassmilk comes from grass-fed cows who eat a diverse blend of grasses and other pasture plants, but no grains whatsoever. Whole milk has 8 grams of total fat per serving and 5 grams of saturated fat and provides 20% of the calcium you need in a day, 15% of the vitamin D, and several other essential nutrients.

RELATED: The 15 Healthiest Yogurts on Grocery Store Shelves

Avocados

Avocados are rich in healthy monounsaturated fats, with a serving (1/3 of a medium avocado) providing 5 grams of monos. Studies show that individuals who consume avocados may reduce the risk of being overweight, improve blood sugar levels to help reduce the risk of diabetes, and improve heart health. A serving of avocados provides 80 calories and 8 grams of fat with only 1 gram of harmful saturated fat and 20 different essential nutrients. They are a good source of fiber, vitamin K, folate, and other B vitamins, copper, and several beneficial phytonutrients. A review study published in Cureus found that avocados help lower harmful LDL-cholesterol levels while boosting beneficial HDL-cholesterol.

Flaxseeds

Seeds in general are a great addition to your diet as they are nutrient- and fiber-rich and provide healthy unsaturated fats. Flaxseeds are among the best choices because they contain the plant-based omega-3 fatty acid, alpha-linolenic acid. Studies show that omega-3 fatty acids help reduce overall inflammation and they play a role in brain, heart, and eye health.

One study reported in Nutrition & Metabolism found that the addition of flaxseeds (taken as a flax drink) to study participants' diets lowered total cholesterol and harmful LDL-cholesterol by 12 and 15% respectively. Other studies show that flaxseeds may reduce the risk of diabetes, improve joint health, and may even reduce the risk of certain types of cancer. A serving (about ¼ cup) of flaxseeds has 170 calories, 11 grams of fat, 2.5 grams of unsaturated fat, 8 grams of filling fiber, and 6 grams of protein. To absorb more of the beneficial omega-3 fat in flaxseeds, grind them before incorporating them into your meals and snacks

Walnuts

Walnuts stand out as one of the best fats to include in your diet because they are the only nut significantly high in omega-3 alpha-linolenic acid. Omega-3s are essential fatty acids that are important for your brain and heart, reducing systemic inflammation, and adding years to your life.

One study published in the journal Nutrients reported that walnuts may improve cognitive function among older individuals through a variety of mechanisms. Walnuts are also a good source of protein with 4 grams per serving, 2 grams of fiber, and just 1.5 grams of saturated fat. Walnuts are one of the foundational nuts in a traditional Mediterranean diet, which is considered a gold standard for health and longevity.

RELATED: The 8 Healthiest Nuts You Can Eat, According to Science

Salmon

Adding salmon to your diet is a great way to get more beneficial omega-3 fatty acids for their unique health benefits. The American Heart Association and the Dietary Guidelines for Americans recommend eating at least two servings of fish per week, with emphasis on fatty species like salmon. A 3.5-ounce serving of cooked salmon has 180 calories, 8 grams of healthy fats, 2.5 grams of omega-3 fatty acids, and 17 grams of protein. It's an excellent source of vitamin B12, vitamin B6, potassium, vitamin D, selenium, iodine, choline, and several other nutrients.

According to a review article published in StatPearls, omega-3s provide more than 20 different health benefits, including reducing risk for cardiovascular disease, type 2 diabetes, certain types of cancer, depression, asthma, and rheumatoid arthritis, among other conditions. According to the American Pregnancy Association, salmon is also one of the recommended seafood options for pregnant and breastfeeding women and the association provides lists of high-mercury options that should be avoided.

Tuna

Like salmon, tuna is often recommended by health authorities due to its high omega-3 fatty acids content. The omega-3s in tuna can help protect against heart disease, certain types of cancer, and systemic inflammation. Tuna is also rich in vitamin D, which is essential for a healthy immune system. It also provides vitamin B12, iron, potassium, selenium, and iodine.

One study reported in the journal Public Health Nutrition found that light tuna packed in water is better to obtain more omega-3s, compared to tuna packed in oil. Tuna is a lean protein option that packs in about 23 grams of protein in a 100-calorie, 3.5-ounce serving. Pregnant women and young children should consult with their health professionals about how much tuna is OK, as it does contain more mercury than many other species of fish.

RELATED: 11 Best Canned Tunas on the Market, and 3 to Stay Away From

Whole Eggs

Eggs used to be regarded as bad for your heart, due to their dietary cholesterol levels. However, more current research confirms that eggs are good for your heart and overall health. The American Heart Association recommends that healthy individuals get, on average, less than 300 milligrams of cholesterol per day. That means most of us can enjoy an egg a day without worrying about any increased risk for heart disease.

A large egg has about 5 grams of total fat and just 1.5 grams of saturated fat. Eggs provide 13 essential nutrients, including hard-to-find nutrients like vitamin D and choline. What's more, studies show that an egg-based breakfast is more satisfying than a more carb-rich breakfast with the same calories. Eggs also contain lutein and zeaxanthin, two carotenoids that are important for promoting eye health and reducing the risk for age-related macular degeneration, the leading cause of blindness among older Americans.

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When it comes to protein, a good rule of thumb is to strive to get about 1 gram of protein per every pound of lean body mass. For example, if you weigh 130 pounds and your body fat is 25 percent, that means you have about 100 pounds of lean body mass. Your optimal protein intake would be 100 grams of protein per day. It's also best to spread out protein evenly throughout the day, ideally with 20 to 30 grams at each main meal. Eating more than 40 grams of protein in one sitting is not beneficial and those calories may be stored as body fat.

Costco has great, affordable protein finds in virtually every section of the grocery department. You can find plenty of the usual suspects like dairy, eggs, and meats, but a more thorough exploration of the aisles will reveal many other great high-protein foods. Here are 20 of the best dietitian-recommended protein finds to score at Costco.

Dairy and Eggs

Kirkland Signature Organic Hard-Boiled Eggs

Kirkland Signature is Cotsco's house brand, and this convenience item is a bulk package of 16 two-pack servings of hard-boiled eggs. I love to take them to work, or to the gym in the morning to ensure that I have high-quality protein post-workout. Eggs are the gold standard for high-quality protein as they provide all nine essential amino acids. Eggs provide more than 13 essential nutrients, including B vitamins, vitamin D, carotenoids, zinc, and selenium.

RELATED: The 11 Best Quick & Easy Lunch Options at Costco Right Now

Kirkland Signature Egg Whites

This 100% liquid egg white product contains one ingredient: egg whites. A serving has just 25 calories and is fat-free, carb-free, and low in sodium. It provides 5 grams of high-quality egg protein.

Fairlife Chocolate Protein Shake

This chocolate protein shake packs in 30 grams of protein from milk. It's also low in total sugar and has just 2 grams (1/2 teaspoon) of natural sugars and no added sugar. The protein in Fairlife shakes comes from filtered cow's milk. It's also a great source of several other nutrients including vitamin D, calcium, vitamin A, and zinc.

RELATED: Are Fairlife Protein Shakes Healthy? We Asked Dietitians

Fage Total 0% Milkfat Yogurt

This is 48 oz. container of strained Greek yogurt is a great option to use as an ingredient in recipes and to enjoy yogurt as part of your meals and snacks. A cup provides 23 grams of high-quality protein, which is similar to the protein you'd get from eating 3 ounces of chicken. It's also low in fat and carbs and has no added sugar.

Kirkland Signature Organic Plain Nonfat Yogurt

Kirkland's 48-oz. Organic Plain Nonfat Yogurt is similar to Fage's—but it's even more affordable since it's Costco's store brand. Other notable attributes include that it is Certified Organic, is a good source of calcium, and an excellent source of protein.

RELATED: 12 Best & Worst Greek Yogurts, According to Dietitians

Meat, Poultry and Seafood

Kirkland Signature Farm Raised Atlantic Salmon (Boneless + Skinless)

Costco has so many options for more economical, frozen fish and seafood, including salmon, cod, sea bass, shrimp, and tilapia. This Atlantic Salmon is a great option to get an ideal amount of protein in a main meal with a moderate number of calories.

Kirkland Signature Farm Raised Tilapia Loins (Boneless + Skinless)

Tilapia is an extremely lean seafood option that is rich in many other nutrients including niacin, vitamin B12, selenium, and potassium. A serving of Kirkland's Tilapia loins is just 110 calories and packs in 21 grams of protein. This is one of the best protein-to-calorie ratios of any food. However, it's important to note that tilapia won't provide the beneficial omega-3 fatty acids that are present in fatty fish like salmon, mackerel, and sardines.

RELATED: The #1 Healthiest Fish Order at 10 Major Restaurant Chains

Kirkland Sliced Oven Roasted Turkey Breast

Turkey breast is one of the leanest animal proteins you can buy. This option has just 60 calories but provides 10 grams of protein. It's also extremely low in total fat and has no saturated fat.

Dietz & Watson Organic Roasted Turkey Breast

For an organic version of turkey breast, this Dietz & Watson offering is a great choice. It's certified USDA Organic and contains no nitrates or nitrites. It has a limited ingredient list as processed deli meats go. Compared to the Kirkland turkey breast, it provides 2 grams more protein and less sodium. A win-win for your health.

RELATED: The 20 Best & Worst Deli Meats, According to Dietitians

Protein Snacks

Whisps Parmesan Cheese Crisps

Whisps are essentially cheese that is baked until it's crispy to create a low-carb, protein-rich alternative to traditional chips and crackers. They're also keto-friendly alternatives to traditional potato- or grain-based chips or crackers that tend to be high in carbs and low in protein.

Wonderful Pistachios No Shells Variety Pack

This pistachio package contains 24 individual packages of different varieties of shelled pistachios—Roasted & Salted, Sea Salt & Vinegar, and Chili Roasted. Each individual package provides 5 grams of protein. (Calories, carbs, and sodium levels vary slightly by flavor.) Even though pistachios provide plant-based protein, it is considered a "complete" protein because it contains all nine essential amino acids, according to research. The combination of high-quality protein, fiber, and fats can work together to help keep you satisfied.

RELATED: The 6 Best High-Protein Nuts You Can Eat

Think! Creamy Peanut Butter Protein Bars

This 18-bar variety pack includes two dreamy flavors: Creamy Peanut Butter and Brownie Crunch. The bars are almost equal nutritionally, each providing 20 grams of protein and 230 calories. The protein comes from soy protein isolate, calcium caseinate, and whey protein isolate. For a post-workout pick-me-up or a better option when on the go, these bars deliver a hefty dose of protein.

Chomps Original Beef Sticks

It's usually impractical to have meat or poultry as a snack, but these meat sticks make it possible. This original version is made with grass-fed beef. Each stick has 100 calories and 10 grams of protein but zero grams of added sugar.

RELATED: 11 Best & Worst Beef Jerky Brands, According to Dietitians

Simply Fuel Chocolate Coconut Peanut Butter Protein Balls

This dietitian-created protein snack is great for adding high-quality protein to your diet, but they are also especially great for a post-workout snack. The protein comes from slow-releasing whey protein and as a bonus, each serving provides a billion probiotics.

Kirkland Signature Chocolate Brownie Protein Bar

This tasty protein bar is a between-meal snack, a post-workout recovery aid, or a great choice to pack when traveling. The protein comes from a blend of milk isolate and whey protein. The combo of protein and fiber in these bars will help keep you satisfied.

RELATED: 10 Best & Worst Protein Bars at Costco, According to Dietitians

Pantry Staples

Kirkland Signature Creamy Almond Butter

Almond butter can be a pricey way to get more protein, but Costco makes this plant-based treat more affordable. This almond butter has just one ingredient: almonds, and zero added salt or sugars. Almond butter packs in healthy unsaturated fat, is low in overall carbs, and provides 6 grams of protein—the same as a medium-sized egg.

RELATED: The 12 Best & Worst Almond Butters, According to Dietitians

Kirkland Premium Chunk Chicken Breast

This is a canned chicken breast product that provides one of the best protein-to-calorie ratios out there. Plus, despite being a processed poultry option, the sodium content is lower than a similar serving of turkey or chicken breast deli meat. It doesn't need to be refrigerated, so you can buy it in bulk without having to use it all up the same week.

Health Warrior Grains & Seeds Variety Pack Oatmeal

This great breakfast or snack choice comes in a variety pack with 20 individual packets (10 packets of Maple Cinnamon Date and 10 Apple Walnut flavor). This hearty oatmeal is made with whole-grain oats, sunflower and pumpkin seeds, and other natural ingredients. Due to the addition of seeds, this oatmeal has more than twice the healthful plant-based protein compared to a traditional oatmeal.

RELATED: 12 Unhealthiest Instant Oatmeals—Ranked by Sugar Content 

S&W Organic Garbanzo Beans

Garbanzo beans (aka chickpeas) are the MVP of anyone's pantry. It's one of the most versatile and healthy plant-based proteins you can buy. Buying garbanzos in bulk from Costco can help ensure that you have this affordable protein to add to salads, soup, or to make fresh hummus. Try seasoning and roasting them until crunchy for a satisfying snack. The high fiber and protein counts of garbanzo beans can keep you satisfied for longer.

Kirkland Signature Albacore Solid White Tuna in Water

This package contains eight 7-oz. cans of tuna. Tuna packed in water is one of the best ways to enjoy affordable, high-quality protein with moderate calories and minimal saturated fat. Tuna is also a great choice because it provides beneficial omega-3 fatty acids and vitamin B12, and studies confirm that tuna is a heart-healthy choice.

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There are so many options to choose from, it's not always easy to know which ones are best for your health. All brands of veggie burgers tend to tout their health and nutritional propositions, but many don't deliver on those claims. To save you the trouble of trying to determine the best bets for your health, we worked with registered dietitians to come up with seven healthiest veggie burgers and five to avoid.

Here are some tips for how to find the healthiest veggie burger:

• Look for veggies in the ingredient list: A veggie burger should provide more than a nod to veggies. Choose burgers that have veggies listed high in the ingredient list, as ingredients are listed in order of predominance in the burger. The more veggies in your burger will keep calories, saturated fat, and sodium low while boosting beneficial fiber, vitamins, minerals, and antioxidants.

• Look for high fiber counts: Look for veggie burgers that provide at least 4 grams of fiber, notes Colette Micko, MS, RDN, CDES, a San Francisco Bay Area-based dietitian with Top Nutrition Coaching.

• Check the saturated fat content: A cue that your burger is made from the healthiest ingredients like veggies, beans, legumes, and whole grains is if it has low saturated fat counts. Ideally, choose burgers with less than 3 grams of saturated fat.

• Watch out for sky-high sodium counts: One of the downsides of any processed frozen food is sodium. The best veggie burgers should provide no more than 350 milligrams of sodium.

The 7 Healthiest Veggie Burgers 

Best: Actual Veggies The Actual Black Burger

"This is a great option because it's made of only simple ingredients like black beans and veggies," says Rhyan Geiger, RDN, owner of Phoenix Vegan Dietitian, "It's free of saturated fat, packs in 8 grams protein and a whopping 10 grams fiber per burger. This combo of fiber and protein will keep you satisfied for longer. As a bonus, the burgers' hues come from the veggie ingredients, rather than any dyes or other coloring agents.

RELATED: 20 Best High-Protein, Low-Calorie Foods

Best: Dr. Praeger's Sensible Foods Black Bean Quinoa and Veggie Burger

This is another favorite of Geiger. The first ingredients of this burger include black beans and quinoa. It provides 7 grams of fiber per burger. The sodium is low for a frozen veggies burger and if you are a fan of southwestern flavors, this burger has a smoky chipotle kick for added flavor, adds Geiger.

Best: Hilary's GrainFree Super Cauliflower Veggie Burger

With eight varieties of delicious veggie burger options, Hilary's is a fan favorite. "I love these veggie burgers because they are made with minimally processed plants and they include herbs, spices, grains, veggies, and beans," explains plant-based dietitian, Sharon Palmer, RD. The main ingredients in this variety include protein-rich lentils and garbanzo beans.

RELATED: The 15 Healthiest Yogurts on Grocery Store Shelves

Best: Hilary's Fiesta Black Bean Veggie Burgers

Another higher protein choice from Hilary's that Palmer recommends is this Fiesta Black Bean variety. The main ingredients are black beans and whole-grain millet, but this burger also has sweet potatoes, red pepper, kale, and other nutritious ingredients. The combo of high fiber and protein is sure to make this a satisfying option for a plant-forward meal.

Best: Morningstar Farms Tomato & Basil Pizza Burgers

Morningstar Farms is an OG veggie burger that doesn't pretend to be beef. The protein counts are high in this burger, due to the first ingredient, soy protein concentrate. It also contains several other nutritious ingredients like lycopene-rich tomato paste, mushrooms, and red bell peppers.

Best: Amy's Organic Black Bean Veggie Burger

Amy's Organic choices are usually among registered dietitians' most recommended choices. This burger from Amy's is a best bet thanks to the main ingredients which include organic bulgur, black beans, and a variety of veggies.

Best: Engine 2 Poblano Black Bean Burger

Black beans, whole grain brown rice, and roasted tomatoes are the first three ingredients in this burger, making it a best bet. Engine 2 is a Whole Foods store brand that is designed to adhere to the principles of the Engine 2 diet, which focuses on no animal products, no added oils, minimal added sugar, and lower sodium counts.

Worst Veggie Burger to Avoid

Worst: Beyond Burger Plant-Based Patties

These burgers are known to be the most meat-like but for a veggie burger, they are rich in unhealthy saturated fat and have more sodium than most of its competitors. The saturated fat is high due to the coconut oil and cocoa butter used in the burgers.

RELATED: We Tasted 4 Plant-Based Burgers, And This Was The Best

Worst: Everything Legendary Plant Based Burger

This choice is also high in saturated fat and exceeds the recommended sodium limit for a burger. It's made from pea protein and saturated fat is high due to the coconut oil in the burgers.

Worst: Beyond Burger Cookout Classic

Another variety of Beyond Burger failed to meet our recommended criteria due to its high fat and saturated fat content. The protein in this burger comes primarily from pea protein.

RELATED: Can Eating Beans Help You Lose Weight?

Worst: Amy's Organic California Veggie Burger

I am always a fan of Amy's organic offerings, but this burger misses the mark due to its high sodium content. It is made with wholesome ingredients including mushrooms, bulgur, walnuts, and several other natural ingredients.

Worst: Impossible Indulgent Burger Patties

This burger is slightly oversized which contributes to its higher calorie, fat, and saturated fat counts. The problem is that the burger provides nearly as much saturated fat as you need in a day. The sodium also exceeds a healthy amount for a single menu item.

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Below are 9 of the best and 8 of the unhealthiest options when ordering a sandwich off of Jimmy John's menu.

Tips to choose a dietitian-approved Jimmy John's menu option:

• Order an Unwich, a bread-free option wrapped in lettuce and contributes zero calories to your sandwich. Compare that to the 470 calories from a 16" French bread that has been hallowed out, which is the standard at Jimmy John's. A regular 16" French bread that hasn't been hallowed out packs in 710 calories.

• Order a "Little John": Any of the Little John (about 6.5" sub) offerings on the menu, as they have anywhere from 240 to 340 calories, often less than half of the original (8") sandwich options.

• Try a "Slim":  Jimmy John's offers six, no-frill menu options that are identified as slims. These sandwiches have no condiments and are simply meat and bread.

• Stick with Lean Proteins: The leanest proteins include turkey, tuna, and roast beef. Avoid sandwiches made with more processed, higher-fat options like salami, bacon, or ham.

• Go light on cheese or skip it altogether and you can shave 60 calories and 2.5 grams of saturated fat from your order.

• Hold the mayo and you'll shave 11 grams fat and about 110 calories from your sandwich

The 9 Best Sandwiches on Jimmy John's Menu

Best: Little John #3: Tuna Salad, Cucumber, Lettuce & Tomato

This is another healthful choice, thanks to the low saturated fat counts and you'll get healthy omega-3 fatty acids from the tuna. "With the majority of Americans under consuming seafood, having a convenient sandwich option to help fill that gap is certainly a positive," says registered dietitian Lauren Manaker, MS, RD. The DHA omega-3 fatty acids can help support heart, eye, and brain health, and the micronutrients found in fish, like vitamin B12 and iodine, can help support our overall health too. With 3 grams of fiber coupled with 10 grams of high-quality protein, this sandwich will keep you satisfied longer.

RELATED: 11 Best Canned Tunas on the Market, and 3 to Stay Away From

Best: Totally Tuna Unwich: Tuna Salad, Cucumber, Lettuce & Tomato

Looking for a low-calorie, low-carb option? This bread-free choice provides the health and nutritional benefits of tuna with 3 grams fiber and a lower sodium count of 700 milligrams, which is significantly lower than sandwiches made with bread.

Best: Slim #2: Roast Beef on French bread

"Iron deficiency is a concern in some populations, including pre-menopausal females," explains Manaker. "Lean beef, like roast beef, can help individuals get more heme iron into their diet to help prevent iron deficiency. Just note that this sandwich is quite high in sodium, so best to skip the chips, pickles, and other salty additions to this meal when enjoying this sandwich." With 30 grams high-quality protein from lean roast beef, this sandwich packs a lot of protein for its calories. Customize with added veggies to up the fiber content.

Best: Little John #4: Turkey, Lettuce, Tomato & Mayo

This lighter sandwich is one of the best choices on the entire menu. It's a 6.5" sandwich made with lean turkey, lettuce, and tomatoes. It has just 1.5 grams of cholesterol-raising saturated fat while it packs in 12 grams of lean protein. Make this even better by asking for double veggies to up the filling fiber. "Try pairing this sandwich with a side salad for a balanced meal," recommends Manaker. "Swapping the mayo with mustard can also save some calories and fat."

RELATED: 9 Healthiest Subway Sandwiches To Order, According to Dietitians

Best: Turkey Tom: Turkey, Lettuce, Tomato & Mayo

Of the full-size, 8" sandwiches, this is one of the leanest options. It packs in 23 grams of protein in a respectable 480 calories. One downside is the 1,160 milligrams of sodium, which is more than 50% of the sodium you should have in a day.

Best: Slim #4: Turkey Breast on French Bread

This slimmed-down sandwich is made with extra-lean hand-sliced turkey and French bread. It offers one of the best protein to calorie ratios of any of the menu options. As a bonus, it has zero saturated fat per serving and provides four grams of fiber.

Best: Club Lulu Unwich: Turkey, Bacon, Lettuce, Tomato & Mayo

This no-bread option—made with sliced turkey breast, bacon, mayo, lettuce, and tomato—is relatively low in saturated fat compared to many other sandwich options on the menu. With 22 grams of protein in 340 calories, this is an excellent choice to maximize high-quality protein with fewer calories.

Best: Little John #1: Ham, Provolone, Lettuce, Tomato & Mayo

This smaller sandwich is lower in calories, saturated fat, and sodium, compared to the 8" or 16" sandwiches and wraps offered by the chain. With 25 grams carbs per sandwich, that's about half the carbs of larger sandwich options on the menu.

Best: Big John #2: Roast Beef, Lettuce, Tomato & Mayo

This sandwich is made with lean roast beef on French bread. Ask for additional lettuce and tomato to add even more filling fiber. It is relatively low in saturated fat and packs in 4 grams of filling fiber.

RELATED: Is Deli Meat Bad for You? 6 Effects of Eating It

The 8 Worst Sandwiches on Jimmy John's Menu

Worst: The JJ Gargantuan: Salami, Capocollo, Turkey, Roast Beef, Ham, Provolone…

The five-meat plus cheese sandwich is one of the unhealthiest choices of all national sandwich chains. This is the worst choice for your health at this chain by far. It's ginormous and is stuffed with overly processed meats and has sky-high calories, total fat, saturated fat, sodium, carbs, and protein. It would need to be shared with four to five adults to provide a more appropriate serving for lunch or dinner. You'd need to run or walk around 21 miles to burn the calories off in this sandwich.

Worst: Billy Club #8, 16" French Bread: Roast Beef, Ham, Provolone, Dijon, Lettuce, Tomato & Mayo

This sandwich packs in more saturated fat than you should get in a day and about twice as much sodium as most of us need in a day. At 1,610 calories, this sandwich could serve two of three individuals. Plus, with 101 grams protein in a sandwich, this could be taxing for the kidneys to process that much protein.

Worst: Spicy East Coast Italian #7: Double Salami, Double Capocollo & Provolone

This Italian-style sandwich has just too much processed meat and cheese. It packs in more fat, sodium, and protein than most adults need in an entire day! With 34 grams of artery-clogging saturated fat, this sandwich has more saturated fat than three servings of Haagen-Dazs Butter Pecan Ice Cream.

Worst: Italian Night Club #9: Salami, Capocollo, Ham, Provolone, Onion, Lettuce, Tomato, Mayo, Oil & Vinegar

This Italian-style sandwich packs in too much processed, animal-based protein, which makes unhealthy saturated fat and sodium counts soar. It provides three times the protein as what's recommended that you have in one meal. Excessive amounts of animal-based protein can be harmful to the kidneys and increase the risk of gout, heart disease, and more.

RELATED: 20 Best High-Protein, Low-Calorie Foods

Worst: Hunter's Club #10: Double Roast Beef & Provolone, Lettuce, Tomato & Mayo

There's no need for anyone to have a double servingrams of roast beef on a 16" sandwich. The roast beef and cheese in this sandwich provide all of the saturated fat, protein, and sodium you should eat in a day and about the same amount of saturated fat as you'd get in 3 tablespoons of butter.

Worst: Jimmy Cubano #13: Bacon, Ham, Provolone, Pickle, Mayo & Dijon

The bacon and ham in this Cuban-style sandwich will exceed the artery-clogging saturated fat that you can have in an entire day. The sodium count is also soaring with twice as much sodium as you should have in a day.

Worst: Chicken Caesar (on 16" French bread): Chicken, Parmesan, Caesar Dressing

You'd think this sandwich might be a healthier option based on its name, but it makes our worst list. The Chicken Caesar sandwich on 16" French bread has excessive calories, sat fat, sodium, and stratospheric protein count. If you order in a wrap instead of on a 16" French bread, you'll save about 700 calories.

Worst: Jalapeno Ranch Chicken on 16" French Bread: Chicken, Provolone, Jalapeno Ranch

When served on a 16" French roll, this sandwich has all the saturated fat, sodium, and protein most adults need in an entire day.

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The post 17 Best & Worst Jimmy John's Subs, According to Dietitians appeared first on Eat This Not That.

Carbohydrates are an essential nutrient as they play an important role in the healthfulness of one's diet. This macronutrient provides the fuel for your brain to function and for muscles to contract, from blinking your eye to flexing your biceps.

Here are the 25 healthiest carbs to enjoy as part of a healthy diet and lifestyle.

Oats

Oats are one of the healthiest whole-grain carbs to enjoy not only for breakfast but anytime during the day. This healthy carb has five different approved health claims in Europe that cover heart health, blood sugar control, and more. Oats provide beta-glucan, a soluble fiber that helps keep you satisfied and plays a role in weight management. One recent study found that obese individuals who took an oat supplement on a calorie-controlled diet lost more belly fat and total body fat, compared to those who didn't get the oat supplement. Oats not only reduce appetite they help lower oxidative stress that can contribute to several chronic conditions.

RELATED: Exactly How Much Oatmeal To Eat To Reap Its Amazing Benefits

Sweet Potatoes

Sweet potatoes are rich in vitamins A (beta-carotene) and C, B vitamins, potassium, antioxidants, and fiber. They are a great healthy carbohydrate to enjoy year-round in a myriad of ways. They are a healthful addition to your breakfast smoothies, soups, and desserts. A medium, baked sweet potato is about 100 calories, 26 grams of carbs, and 4 grams of fiber.  The slow-releasing carbs and fiber can keep you satisfied longer to help with weight management. It has more than 100% of your daily vitamin A requirement, in the form of beta-carotene. Studies suggest that diets rich in beta-carotene may provide anti-cancer and other health-promoting properties.

Whole Wheat Pearl Couscous

Couscous is native to North Africa, but it has become a popular healthy carb worldwide. Couscous is traditionally made from durum wheat and is a good source of plant-based protein and selenium. A half-cup cooked couscous has about 90 calories and 1 gram of fiber and is a good source of selenium, B vitamins, plant-based protein, and several other trace minerals. Choose whole wheat pearl couscous for the most nutrition and health benefits.

Brown Rice

This whole grain has more fiber, vitamins, minerals, and other bioactive compounds compared to more refined white rice. A half-cup serving of brown rice has around 120 calories, 2 grams of fiber, and 3 grams of protein. Brown rice is a 100% whole grain and one study reported in the Journal of Nutritional Science and Vitaminology found that brown rice and other colored rice varieties process high levels of bioactive compounds.

100% Whole Grain Bread

Whole grain bread retains the nutrient-rich bran, germ, and endosperm, providing more dietary fiber, vitamins, and minerals compared to more refined white bread. A slice of whole-grain bread has about 80 calories, 4 grams of protein, 12 grams of carbohydrates, and at least 2 grams of fiber. The high fiber content supports digestive health and whole grain intake is associated with a lower risk of chronic diseases, including heart disease and type 2 diabetes, due to its ability to help maintain stable blood sugar levels and improve cholesterol profiles.

A meta-analysis of 45 published studies published in BMJ with 45 studies found that whole grain intake is associated with a reduced risk of coronary heart disease, cardiovascular disease, and total cancer, and mortality from all causes, respiratory diseases, infectious diseases, diabetes, and all non-cardiovascular, non-cancer causes. A slice of whole-grain bread counts as one whole-grain serving. It's recommended to get at least three servings of whole grains per day for their health benefits.

RELATED: 10 Best Whole Grain Breads on Grocery Shelves, According to Dietitians

Strawberries

A true superfood, strawberries are packed with vitamin C, fiber, potassium, folate, and beneficial antioxidants. The red-hued berries also contain several bioactive flavonoids that are known to help protect against chronic diseases, including type 2 diabetes, and obesity and they may help stave off some types of dementia.

Strawberries are a proven heart-healthy choice. One study reported that those who ate at least three servings per week of anthocyanin-rich strawberries (as well as blueberries) reduced their risk of a heart attack by more than 30 percent. A cup of fresh strawberries contains just 50 calories, 12 grams of carbohydrates, and 3 grams of fiber.

Blueberries

Blueberries are often considered a mind-boosting food due to research that shows blueberries may help keep your mind sharp as you age. Packed with fiber, vitamin C, and antioxidants, particularly anthocyanins, blueberries demonstrate anti-inflammatory and neuroprotective properties, potentially contributing to cognitive function and reducing the risk of age-related cognitive decline. Their high vitamin C content supports immune health, while the presence of dietary fiber aids in digestion and may help manage blood sugar levels. A study published in Advances in Nutrition highlights the healthful properties of blueberries including combating oxidative stress and promoting overall health. A cup provides 80 calories, 4 grams of filling fiber, and 21 grams of carbohydrates.

Raspberries

These vibrant berries are rich in antioxidants, particularly anthocyanins and quercetin, which have been linked to anti-inflammatory and anti-cancer properties. Additionally, raspberries have more fiber and less natural sugars than most fruits. A cup of raspberries has 65 calories and packs in 8 grams of fiber and just 5 grams of natural sugars. The moderate calories, high fiber, and low sugar counts promote digestive health and aid in weight management. One lab study published in the Journal of Agricultural and Food Chemistry highlights the potent antioxidant capacity of these healthy carbs, attributing it to their polyphenolic compounds, and the ability of raspberry extracts to inhibit cell growth of certain types of human cancers, including breast, oral, colon and prostate.

Oranges

Rich in vitamin C and myriad antioxidant phytonutrients, oranges play a crucial role in supporting the immune system, promoting collagen formation, and acting as a potent antioxidant to combat oxidative stress. Additionally, oranges contain dietary fiber, aiding in digestion and supporting heart health by helping to manage cholesterol levels. The fruit's natural sugars are accompanied by a low glycemic index, making it a nutritious choice for those mindful of blood sugar levels. Research indicates that regular consumption of oranges may contribute to a reduced risk of chronic diseases, including heart disease, type 2 diabetes, systemic inflammation, dementia, and more. One study published in Frontiers in Immunology reported that consuming orange juice daily reduced markers of reduce markers of inflammation, including C-reactive protein, as confirmed through a recent meta-analysis.

Grapefruit

This tangy citrus fruit boasts an array of nutritional and health benefits. Rich in vitamin C, antioxidants, and fiber, grapefruit supports a robust immune system and aids in digestive health. Numerous studies have highlighted its potential role in weight management, as compounds like naringin and flavonoids may contribute to metabolic regulation and reduction of insulin resistance. Additionally, research published in Frontiers in Nutrition suggests that grapefruit provides vascular benefits that may help reduce the risk for cardiovascular disease.  Half a medium grapefruit provides 50 calories, 2 grams of fiber, and 13 grams of carbs.

Bran Flake Cereal

Packed with whole grains, bran flakes are one of the higher-fiber cereals that can keep your GI tract on track. The fiber content also aids in maintaining stable blood sugar levels and may contribute to a lower risk of heart disease. Additionally, bran flakes often contain essential vitamins and minerals, such as B vitamins, iron, and folic acid. A bowl of bran flakes can provide 7 to 10 grams of fiber, or about one-third of your daily fiber goal. According to a review study published in the BMJ individuals with higher whole grain intake, including whole grain bran cereal,  is associated with a reduced risk of coronary heart disease, cardiovascular disease, certain types of cancer, diabetes, infectious disease, and an overall reduction in risk for death.

Beets

Beets provide unique compounds—nitrates and betalains—which can help the body transfer oxygen to muscles more efficiently, aid muscle contraction, lower blood pressure, and act as potent antioxidants. A study published in the Journal of Agriculture and Food Chemistry reported that betalins are associated with important cardioprotective benefits and may help temper inflammation associated with muscle-damaging exercise. In addition, other research shows that beetroot juice as well as cooked beets can improve performance when eaten pre-exercise but they also have post-exercise benefits too.

Apples

Apples are a good source of vitamin C, fiber, and beneficial antioxidants. Research shows that apples can help with weight loss, and may help reduce the risk of type 2 diabetes, heart disease, and may help prevent certain types of cancer, according to research. A medium apple has about 95 calories and 4.5 grams of fiber and provides about 10% of the vitamin C you need each day. Be sure to eat the peel as that is where most of the fiber and antioxidants are found.

RELATED: How Many Calories Are In an Apple?

Chickpeas

Chickpeas (aka garbanzo beans) are often hailed as a nutritional powerhouse, due to the fiber, protein, vitamins, and minerals they provide. A half-cup of cooked chickpeas provides around 7 grams of plant-based protein and They are notably rich in folate and iron. Chickpeas are heart-healthy and can help lower harmful cholesterol levels and the fiber and protein help contribute to feelings of fullness. According to research, chickpeas and hummus also contain dietary bioactives such as phytic acid, sterols, tannins, carotenoids, and other polyphenols that provide myriad health benefits.

Lentils

Packed with essential nutrients such as protein, fiber, iron, and folate, lentils are heart-healthy, aid digestion, and help stabilize blood sugar and insulin levels. Their high fiber content promotes a feeling of fullness, aiding in weight management, while their low glycemic index helps regulate blood glucose. Additionally, lentils contain significant amounts of antioxidants and phytochemicals that may contribute to reducing the risk of chronic diseases. A study published in the International Journal of Molecular Sciences reported that lentils are rich in beneficial polyphenols that help reduce the risk of diabetes, coronary artery disease, and obesity, and reduce inflammation.

Black Beans

Black beans are a nutrient-dense legume packed with protein, fiber, vitamins, and minerals. The high fiber content aids in digestion and helps regulate blood sugar levels. Additionally, black beans are a rich source of folate, iron, magnesium, and antioxidants, which play crucial roles in various bodily functions, including energy metabolism and immune system support. A study reported in the journal Nutrients reported that black beans reduced body fat, blood sugar, and insulin levels and improved gut microbiota.

Bananas

The most popular fruit in the world provides some significant health and nutrition benefits. A medium-sized banana provides around 110 calories, 30 grams of carbs, and 3 grams of filling fiber.  Bananas are an excellent source of vitamin B6 with 25% of your daily recommended intake. They're also a good source of potassium, vitamin C, and manganese. Bananas also contain many bioactive compounds, according to research published in Food Quality and Safety, including carotenoids and flavonoids, that are known to have myriad benefits —from helping to maintain eyesight to reducing risk for heart disease and certain types of cancer.

Carrots

Packed with beta-carotene, a powerful antioxidant, and precursor to vitamin A, this root vegetable promotes optimal vision, supports a healthy immune system, and maintains skin health. Additionally, carrots' high fiber content aids in digestion, while the vitamins and minerals present, such as potassium and vitamin K, contribute to cardiovascular health and bone strength. According to a study published in the journal Foods, the bioactive compounds in these healthy carbs may reduce the risk of certain types of cancer and cardiovascular diseases due to their antioxidant, anti-inflammatory, plasma lipid modification, and anti-tumor properties.

Buckwheat

This whole grain also meets superfood status. It's packed with essential nutrients such as fiber, plant-based protein, vitamins, and minerals, buckwheat has been linked to improved heart health, better digestion, and stable blood sugar levels. A cup has about 6 grams of protein, 4.5 grams of fiber, and 33 grams of total carbs. It provides rutin, a flavonoid with antioxidant properties, which may help combat inflammation and oxidative stress. A study published in the journal Plants reveals that buckwheat may provide many health benefits due to its contents of resistant starch, mineral elements, proteins, and in particular, phenolic substances, which prevent the effects of several chronic human diseases, including hypertension, obesity, cardiovascular diseases, and gallstone formation.

Popcorn

Popcorn is a great snack because it's a whole grain and you can enjoy a large volume of popcorn for a low number of calories. Popcorn is 100% whole grain and it provides protein, fiber, and antioxidants. A study published in the journal Antioxidants revealed that beneficial antioxidant polyphenols were more concentrated in popcorn compared to fruits and vegetables. The fiber in popcorn will help keep you satisfied so you're less likely to overeat. What's more, a cup of air-popped popcorn has just 30 calories, 6 grams of carbs, 1 gram of protein, and 1 gram of fiber, according to the USDA.

RELATED: I Tried 9 Microwave Popcorns & The Winner Was Cheap, Crunchy & Not Too Sweet

Quinoa

This plant native to South America is considered an ancient whole grain that provides more protein than most grains (4 grams per ½ cup cooked serving). It's considered a complete plant-based protein because it provides all the nine essential amino acids the body needs to function properly. Beyond protein, quinoa is rich in fiber (2.5 g per ½-cup serving), vitamins, and minerals, including magnesium, iron, and phosphorus. Moreover, research published in the journal Plants reports that the phenolic compounds in this healthy carb compounds may help maintain gut health, and they exert anticancer, anti-inflammatory, anti-obesity, antidiabetic, and cardioprotective effects.

Red Grapes

Red grapes provide about 90 calories per 3/4 -cup, 23 grams of carbs, and 1 gram of fiber. Grapes are a good source of fiber, potassium, vitamin K, and several other vitamins and minerals. They also contain quercetin and resveratrol is found in red grapes and has been shown in many studies to provide heart health, anti-inflammatory, anti-cancer, and other health benefits. Emerging research is studying the benefits of grape consumption on eye, brain, joint, bone, bladder, skin, colon health, and more.

Mangos

With more than 20 vitamins and minerals, mangos are loaded with good nutrition and health benefits, making them one of the best healthy carbs you can eat. Just one cup provides 100% of our daily vitamin C needs, helping to strengthen our immune system, keep our teeth and gums healthy, and support collagen formation to maintain skin health. Mangos are also rich in fiber to help with weight management. A ¾-cup serving has about 70  calories, 2 grams of fiber, and 19 grams of carbs. A study published in The Journal of Nutrition and Food Sciences reported that individuals who eat mangoes have healthier diets.

Barley

Like oats, barley also provides beta-glucan, the beneficial soluble fiber that can help lower harmful cholesterol and help you stay satisfied. Barley also contains beneficial phytonutrients that can help prevent chronic conditions. A serving of barley has about 80 calories, 17 grams of carbohydrates, and 4 grams of fiber. It's also rich in trace minerals like manganese and selenium.

Sweet Cherries

Cherries are nutritional all-stars. A serving of sweet cherries (1 cup) has 90 calories and 3 grams of fiber and is a good source of vitamin C and potassium. They're also a great source of bioactive compounds known as anthocyanins, which may have anti-inflammatory, anti-cancer, and cardiovascular benefits. Several studies indicate that cherries may help reduce inflammation and joint pain associated with arthritis and gout. The quercetin in cherries helps neutralize potential DNA damage caused by free radicals and may help protect against heart disease and certain cancers, including breast, colon, prostate, and lung.

RELATED: 20 Best Potassium-Rich Foods You Can Eat

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Humans have an innate desire for sweets. We are born that way. Simple carbs (aka sugars) light up areas of the brain that release endorphins, or feel-good hormones. In addition, sweets are associated with treats or rewards like a birthday cake or desserts enjoyed on special occasions, like Christmas cookies or Thanksgiving pie. As a result, most people enjoy sweets and often crave them.

The problem is that we eat way too much added sugar. According to national food consumption data, the average adult currently eats about 17 teaspoons (270 calories or 68 grams) of added sugar every day!  The American Heart Association recommends that women limit added sugar to 6 teaspoons (100 calories or 25 g) per day for women and 9 teaspoons (150 calories or 36 grams) for men. Reams of research show that excess added sugar can up one's risk for obesity, type 2 diabetes, cardiovascular disease, systemic inflammation, and many other conditions. One study reported in Nutrition Research and Practice reported that individuals who had higher added sugar intake were also more likely to have an increased risk of negative health outcomes and death compared to those who had the least added sugar in their diet. The study also found that naturally sweet foods, like fruit, did not increase health risks.

Here are 10 foods I frequently turn to when I get a craving for something sweet.

Dark chocolate-covered fruit

Chocolate-covered strawberries are a great way to get a little bit of sweetness because they are a good source of fiber and other bioactive compounds that help slow the release of carbohydrates into the bloodstream. What's more, dark chocolate is known to pack in flavonoids that help improve heart health. Strawberries may come to mind as a great fruit to dip in chocolate, but other healthful choices include sliced kiwis, oranges, and bananas.

RELATED: 18 Best Fruits & Vegetables to Keep You Fuller Longer

Dried fruit

Dried fruit is a great option to enjoy instead of grabbing a bag of gummies or other sugary treats with no essential nutrients. Dried fruit provides all the beneficial vitamins, minerals, fiber, and phytonutrients of fresh, but in a more intensely sweet package. Keep servings of dried fruit in check as calories can add up quickly. For example, five to six dried apricots have about 110 calories while three fresh apricots have around 60 calories.

Sugar free gum

Often a stick of sugar-free gum may be just what you need to kick a craving for sweets to the curb. That's because when we are anxious or stressed, cravings for sweets can increase. More than 80 years of research about chewing gum shows that gum can help reduce stress, improve mood, and increase attention span. If you need to see this in action, just watch the Seattle Seahawk's head coach Pete Carrol chew his Bubble Yum on the sidelines.

Dark chocolate

Dark chocolate is a wonderful way to combat your cravings for something sweet and chocolatey at the same time. Dark chocolate has higher levels of cacao, which packs in beneficial antioxidants that help lower blood pressure, improve cholesterol levels, and reduce overall risk for heart disease. Look for dark chocolate that is at least 70% cacao and enjoy it in moderation to keep your calories in check.

RELATED: 9 Chocolate Bars That Dietitians Love

Quick breads and muffins (i.e., banana, pumpkin, sweetpotato or zucchini)

Quick breads can be a great alternative to traditional sugar-rich baked goods that pack in calories, fat, and sugar, and relatively no other beneficial nutrients. By using the sweetness of fruit or veggies in the bread or muffin, less added sugar is used to make quick breads. You can also bake your own and use a stevia-sugar blend, so you reduce added sugars even further. The produce in the recipe adds fiber, essential nutrients, and other bioactive compounds that help temper the impact of quick-release simple carbs.

Fresh fruit

Fruit is naturally sweet and can crush your cravings for sugar. The natural sugar in berries, apples, citrus, grapes, and other fruits will satisfy your craving for sweets. The fiber in fruit will delay the digestion and absorption of carbs so it increases your satisfaction to conquer your cravings.

No added sugar flavored yogurt

Flavored yogurt can be a great way to satisfy your cravings for something sweet while getting high-quality protein, calcium, and many other nutrients in your diet. Protein helps slow digestion so it will help temper the release of sugar into your bloodstream. The healthiest option tends to be Greek yogurt with no added sugar or those sweetened with zero-calorie sugar substitutes.

RELATED: 9 Highest-Protein Yogurts on Grocery Store Shelves

Trail mix

Trail mix is a great way to get over a craving for something sweet. The dried fruit and chocolate in the blends provide enough sweetness while the nuts provide fiber and protein. Trail mix is high in calories and total fat, with about 150 calories per ¼ cup serving, so monitor how much you eat.

Cottage cheese with fruit

There are several brands of cottage cheese with fruit, which adds a touch of sweetness with the added benefits of the nutritional benefits of cottage cheese. Cottage cheese is naturally rich in protein and low in added sugar. The single-serve portions are generally less than 150 calories and are sweet enough to tamp down your sweet tooth.

RELATED: The 8 Best Cottage Cheese Brands, According to Dietitians

Protein-rich energy bar

A protein-rich energy or snack bar is one of my favorite ways to make me feel like I'm enjoying a sweet treat. I look for bars that have less than 8 grams of added sugar (2 teaspoons) and no more than 200 calories. There are hundreds of options from which to choose.

RELATED: 15 Best Healthy & Low-Sugar Protein Bars, According to Dietitians

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