So, why we should be putting california raisins on our ‘snack attack’ menu?

Whether you’re a strict vegan, veggie, a pescetarian, part-time vegetarian or flexitarian or even a devoted meat eater, the challenge – as with any diet, is getting the nutrition right. And that includes your snacking choices, too.

Putting California Raisins on your ‘snack attack’ menu is a great choice and fits perfectly into healthy eating habits and an active lifestyle for both adults and kids, too. Here’s why…

They’re a 100% natural snack to start with – no emulsifiers, preservatives, added sugars or oils – just 100 per cent plant-based goodness straight from nature’s garden.  In fact, the only ingredients used to produce California Raisins are fresh grapes mountain water and plenty of sunshine. But remember, not all dried fruits are the same! So, check ingredient lists on the pack and get your hands on California Raisins – look out for ‘produce of USA’ if ‘California’ isn’t mentioned on the front of the pack.

A nutrient-dense snack.  It’s important to make every snack count – so if you love to snack, turn it into an opportunity to boost your nutrient intake.  California Raisins are a plant-based food you can feel good about snacking on – they come without added sugar, are sat fat-free, low in salt, gluten-free and a source of fibre, too. Plus, they will supercharge your diet with valuable vitamins and minerals. For example, they give us a natural hit of potassium to support a healthy nervous system and help our muscles work normally while providing vitamin B6, copper and selenium – all vital for immunity. Plus, manganese for robust bones, as well as iron to help reduce tiredness and fatigue.

What’s more, California Raisins also come naturally packaged with a whole host of plant compounds, which have antioxidant properties – protecting our cells from free radical damage.

Count towards your fruit and veg daily quota. We all know that we should all be consuming at least five portions of fruit and vegetables every day to maintain a healthy lifestyle, yet many Scandinavians are still falling short. California Raisins make it easy to reach the daily fruit target – just 30 grams (the equivalent of a small handful of about a tablespoon) counts as one of those portions, and then there are only four more to go!

A naturally sweet snack. California Raisins are a smart choice to satisfy a sweet tooth in a healthy way. It’s true that they have a high sugar content, but all of this is naturally occurring sugars and is balanced out by fibre and the wealth of nutrients within the fruit, too. They’re oh-so delicious as a snack on their own, but also a great natural sweetener choice for energy balls and bites, smoothies and other good-for-you snacks. Not to mention, they don’t have any added sugars that are linked to poor oral health, and research shows they even contain elements that fight plaque and gum disease. [3]

Great for small tums. Children need slow-release carbs to help them concentrate on homework and after-school activities, and nourishment to support optimal growth and development. California Raisins are the perfect example of this, and a handful is only 82 calories, which is great for small tums and meets suggested guidelines for children which states, two snacks a day of 100 calories max.

“Plan ahead, stock up on nutritious plant-based snacking options like California Raisins and your diet overall will be all the better for it”.

Perfect for on-the-go snacking. If you’re constantly on the move and have zero time for pre-prepared snacks, but fall prey to dips in energy between meals, then California Raisins should be one of your trusty companions. Like fresh grapes, California Raisins need no preparation – simply pop a handful in a small food container and take it with you when you’re on the go! Better still, they don’t squash or bruise easily, so aren’t prone to going off should they be discovered in the bottom of your bag days later!  

Aids digestion. California Raisins provides meaningful amounts of fibre (including prebiotics); so make a healthy contribution towards the recommended daily intake of 25g for women and 35g for men to support digestive health. Most people are struggling to meet these fibre targets and eat the suggested 30 different plants a week for maintaining a healthy gut bug community [4] – a handful of California Raisins as a snack, gives you a little helping hand to achieve both, as part of a balanced and varied diet. That’s a double win!

Slow release of energy. Unlike snacks with lots of added sugar that send our bodies on a blood sugar rollercoaster – a quick hit of energy, followed by a crash that will leave us feeling low in energy, low to moderate GI (glycaemic index) snack foods, like California Raisins release their energy more slowly into the bloodstream – helping to prevent those highs and lows, and leave us feeling fuller and more energetic for longer. So, when you get a grumble in your tummy in the hours between breakfast and lunch, why not swap your usual sweet pastries and bakes for a handful of California Raisins – you’ll be much more productive for it!

For a mental lift. Our brains work extremely well with a steady supply of energy (in the form of glucose), so during a busy working day we need regular meals and snacks that will sustain our energy levels and keep our brains fuelled and functioning at their best. A handful of California Raisins is a great snacking choice pick-me-up if you find yourself daydreaming at your desk and your concentration waning. This is because they take longer for your body to digest, so offer up a slow, steady release of energy throughout the day – all key for blood glucose control. They might just be the edge you need to keep you mentally alert until your next meal.

A natural performance booster. Everyone interested in fitness knows that carbs are KING for keeping your muscle energy (glycogen) levels topped up when you’re training. Studies show that when eaten before exercise, raisins can provide that much-needed boost of naturally derived carbohydrates to improve power output and performance. So, the next time you head off on a cycle or go for a run, try adding a 30g serving of California Raisins to your pre, or post-workout snack. They’re so much better for you than buying expensive highly processed sports jellybeans and sports drinks – and you’ll perform, or recover just as well for swapping them in. [5, 6]

A perfect pairing to satisfy your cravings.  There are times when no matter how hard you try, you can’t fight a desire for a sweet treat.  And it’s ok to have the odd treat now and then, but instead of ignoring the urge, try to level up the nutrition by pairing what food you’re craving, with a nutritious option. For example, if you want chocolate, try having a couple of squares (preferably dark chocolate!) with a handful of California Raisins.  This way, you’ve got what you want, but you’ve also turned it into a more nutrient-dense snack that will give your body what it needs to be healthy. It’s all about balance and moderation!

Fruit n’ nut mix? If you’re keen to up your protein, or you’re looking for a healthy snack that packs a good crunch, then why not add some tree nuts into the mix, like almonds, walnuts, or pistachios…the possibilities are endless. A small handful of mixed California Raisins and nuts makes a great snacking combo by providing a valuable mix of protein, healthy unsaturated fats and fibre, as well as essential vitamins and minerals to support satiety and nourishment. Give it a try… for each bite offers a satisfying crunch and a slow burst of natural sweetness to keep your energy levels thriving and prevent those between-meal energy slumps. Just be mindful of portion size.

Weight management. Snacking, surprisingly to some, can be a helpful tool for weight management when done thoughtfully and with healthful snacking options, like fibre-rich California Raisins. Not only are they a simple, easy, and convenient snack that packs a nutritional punch – and with only 82 kcals per 30g serving, but by enjoying them between meals, they’ll leave your blood sugar and energy levels stable and see you through until your next meal. This, in turn, helps to curb excessive hunger, making it easier to practice moderation during mealtimes.

“Research shows that the relationship between snacking and body weight is determined more by the nutritional quality of the snacks, rather than snacking itself.”

Time your California Raisins right. Remember, that the timing of your snacks can be just as important as what you’re snacking on. Late-evening snackers with low-quality snacks have been shown to have poorer health measures such as higher blood sugar and fat levels after eating, than late-evening snackers with good-quality snacks [1].  So, if you like snacking after 9 pm, why not switch to a small glass of milk with a handful of California Raisins – it’s a perfect snack to curb the late-night unhealthy nibbles while watching TV and may send you into a deep slumber, too.