How Your Body Reacts to Eating Trail Mix Daily
The Benefits of Trail Mix as a Nutritious Snack
Trail mix is a convenient and tasty snack that can provide a variety of essential nutrients when made with the right ingredients. It typically includes nuts, seeds, dried fruit, and sometimes legumes or small candies. When crafted from whole foods, trail mix can be an excellent source of protein, fiber, carbohydrates, and healthy fats. However, not all trail mixes are created equal, and it's important to choose varieties that are low in added sugars and sodium.
1. You'll Consume More Protein
Many popular trail mix ingredients, such as nuts and legumes, are rich sources of protein. This essential nutrient plays a vital role in building and maintaining skin, bones, and muscles. A single 1/4-cup serving of regular, unsalted trail mix can provide around 5 grams of protein. This makes trail mix a great option for those looking to boost their protein intake without relying on processed foods.
2. You'll Support the Health of Your Heart
Nuts and seeds, commonly found in trail mix, are packed with "good" fats like monounsaturated and polyunsaturated fats. These types of fats have been linked to improved heart health and may help reduce the risk of cardiovascular disease and stroke. Incorporating trail mix into your diet can be a simple way to support your heart’s well-being.
3. You'll Maintain Stable Blood Sugar Levels
A well-balanced trail mix that includes nuts can help regulate blood sugar levels by providing a steady source of energy. Studies have shown that nuts, such as almonds, can improve fasting blood glucose levels, which may lower the risk of chronic diseases like cardiovascular disease and stroke. Choosing trail mix with a high nut content can help you avoid blood sugar spikes.
4. You'll Feel Fuller for Longer
Trail mix is naturally rich in nutrients that promote a feeling of fullness. Lena Beal, RDN, LD, and spokesperson for the Academy of Nutrition and Dietetics, explains that a trail mix made with nuts and seeds delivers a combination of protein, fiber, and healthy fats that keep you satisfied for longer. However, she warns that the benefits can quickly disappear if the mix contains too much candy or if portions become too large.
5. You'll Pack in More Fiber
Fiber is an important nutrient that supports digestion, blood sugar control, and heart health. Trail mix can be a great source of fiber, especially when it includes nuts, seeds, legumes (like chickpeas), and dried fruits. Eating trail mix can help you meet your daily fiber goals and support overall wellness.
Can You Eat Too Much Trail Mix?
Trail mix is calorie-dense, so it's easy to overeat if you're not careful. However, it can still be enjoyed daily if you stick to proper portion sizes and choose a nutritious variety. Caroline West Passerrello, RDN, LDN, and spokesperson for the Academy of Nutrition and Dietetics, recommends consuming about 1/4 cup (or a small handful) of trail mix each day.
Overall Nutrition
When consumed in appropriate amounts, trail mix can be a nutritious choice. Here’s a breakdown of the nutritional composition of unsalted trail mix per 1/4-cup serving:
- Calories: 173
- Protein: 5 grams (g)
- Carbohydrate: 17 g
- Total Fats: 11 g
- Saturated Fats: 2 g
- Monounsaturated Fats: 5 g
- Polyunsaturated Fats: 4 g
- Cholesterol: 0 milligrams
Tips for Choosing the Right Trail Mix
When shopping for trail mix, look for products where nuts or seeds are the first ingredient. Choose mixes with unsweetened dried fruit and unsalted or lightly salted varieties to reduce sodium intake. If making your own trail mix, Beal suggests mixing two parts nuts and seeds with one part dried fruit, and adding one part whole-grain cereal or something sweet, like dark chocolate pieces.
You can also customize your trail mix to fit your nutrition goals, whether you need more protein, fiber, or less added sugar. By making smart choices, you can enjoy the benefits of trail mix while keeping your health in check. 
