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7 Easy Grab-and-Go Snacks for ANCA-Associated Vasculitis
There are no specific guidelines for diet and nutrition for people living with antineutrophil cytoplasmic antibody (ANCA)-associated vasculitis (AAV). Because AAV is an autoimmune disorder characterized by the inflammation of small- to medium-sized blood vessels, Amy Bragagnini, RD, a spokesperson for the Academy of Nutrition and Dietetics, recommends that her patients with ANCA-associated vasculitis consume a balanced and heart-healthy diet. "I generally have them move more toward a Mediterranean style of eating,” she says. “I advise eating an overall anti-inflammatory diet.”
An anti-inflammatory diet is rich in fruits, vegetables, whole grains, legumes (beans and lentils), fish, poultry, nuts, seeds, and a little bit of low-fat dairy, and limits ultra-processed foods and saturated fats.
Portable snacks can present overlapping challenges for people with AAV, says Lily Johnston, MD, a vascular surgeon at Scripps Memorial Hospital in La Jolla, California. “For example, many grab-and-go options are sodium dense, which is problematic for the many patients with AAV who have kidney involvement or hypertension,” she says. “Granola bars, flavored yogurts, dried fruit snacks, and crackers are often high in simple carbohydrates.”
That said, there are many healthy snacks to choose from. Here are a few suggestions to get you started.
1. Unsalted or Lightly Salted Almonds and Walnuts
Nuts are a quick and easy snack to grab on the go, and they are good for you, too. “Walnuts are particularly rich in alpha-linolenic acid, a plant-based omega-3, which supports an anti-inflammatory omega-6 to omega-3 ratio,” says Dr. Johnston. “Almonds provide calcium, about 75 milligrams [mg] per ounce, which supports bone health in patients on glucocorticoids.”
Glucocorticoids, also called corticosteroids or steroids, are commonly used to treat AAV. But a side effect of these medicines is that they can weaken bones, which increases the risk of osteoporosis. Eating calcium-rich foods can keep bones healthy.
Almonds have a low glycemic index, which means they are less likely to cause a spike in blood sugar. “They are high in protein and healthy fats,” says Johnston. “Products like Blue Diamond's lightly salted almonds keep sodium at 40 mg per serving.”
If you’re not crazy about walnuts and almonds, try macadamia nuts, hazelnuts, pistachios, or pecans. Nuts are a good source of healthy fats, antioxidants, fiber, vitamins and minerals, and protein. They also provide the amino acid L-arginine, one of the building blocks of protein. According to some research, L-arginine may help lower blood pressure and improve cholesterol and the overall health of blood vessels.
2. Plain Greek Yogurt Cups (Pasteurized)
Greek yogurt is a thicker, creamier style. It’s made by straining more of the liquid whey, which is a component of milk. This makes the end product higher in protein and lower in lactose (milk sugar) than regular yogurt. People who are lactose intolerant may find Greek yogurt easier to digest.
“It is high in protein, at about 15 grams [g] per serving, is a good source of calcium for bone health, and is low glycemic,” says Johnston. “But it must be made from pasteurized milk, which is standard for major brands. Choose yogurt that is plain and unsweetened to avoid added sugars.”
Greek yogurt can promote gut health. It can also be a rich source of probiotics, the beneficial live bacteria that support digestion.
If you want to jazz up the yogurt, you can add fresh berries. These will give it flavor without added sugar, and berries are beneficial for gut and heart health.
3. Individual Nut Butter Packets With Apple Slices or Celery
Nut butters plus fruit or vegetables make a quick and healthy snack. Apple slices and celery are classic nut butter dippers, but you can experiment with others, such as carrots.
“Justin's single-serve almond or peanut butter packets are portable and pair well with fresh fruit for a balanced, low-glycemic snack,” says Johnston. “The protein and fat slow carbohydrate absorption, helping manage blood sugar. Choose varieties without added sugar.”
Individual packets make it easy to grab and go, but you can just as easily portion nut butter from a jar, which may be more economical. Nutritionally, the different nut butters are fairly similar, with some differences in fat content and calories. But brand to brand, you’ll find ingredient differences like added sugar, salt, and coconut or palm oil. Read labels carefully and opt for those that only contain nuts and salt (unless you want unsalted).
4. Hummus With Celery or Carrots
Vegetables with hummus are part of the Mediterranean-style diet. The diet emphasizes foods rich in known inflammation fighters such as vitamin C, fiber, polyphenols (antioxidants found in plants), and omega-3 fatty acids (which help regulate inflammation). “Vegetables are great snacks, and they pair well with hummus,” says Bragagnini.
Carrots are rich in vitamins and minerals, and are low in calories and a good source of fiber. For example, 1 cup of chopped raw carrots contains about 52 calories and 3.5 g of fiber. Carrots also support heart health and eye health, and the fiber in them helps regulate blood sugar.
Celery is low in sodium, which makes it a good choice if you have high blood pressure or kidney disease. It’s rich in antioxidants, which help fight inflammation, and low in calories: 1 cup of chopped raw celery has just 14 calories.
When paired with hummus, vegetables get a protein boost. Made from chickpeas, tahini (a paste made from roasted sesame seeds), and olive oil, hummus is a smooth, creamy puree that’s long been part of a Mediterranean diet. It contains many essential vitamins and minerals, such as iron, manganese, copper, and folate, and is low on the glycemic index. Two tablespoons of hummus contain 2.5 g of protein and just under 2 g of fiber.
5. Hard-Boiled Eggs
As far as snacks go, it can’t get more simple than hard-boiled eggs. “They are easy and rich in protein to support energy and recovery,” says Johnston.
An egg contains 6 g of protein and is an excellent source of vitamin B12. Eggs are also high in choline, a substance needed by your brain and nervous system to help regulate memory, mood, and muscle control. An egg contains 5 g of fat and about 200 mg of dietary cholesterol.
Guidance regarding dietary cholesterol has been evolving. While people have long been advised to limit it, doctors have learned that the level of cholesterol in your blood has less to do with how much cholesterol you eat than with your intake of saturated fat.
How often you can safely eat eggs depends on your health (whether you have heart disease or high cholesterol), your overall diet (how much saturated fat you eat), and how the eggs are prepared. The American Heart Association recommends that adults without any heart disease limit themselves to one egg (or two egg whites) a day or seven eggs (or 14 egg whites) per week. Hard-boiling eggs is a plus since no oil or fat is used to prepare them.
6. Edamame
Edamame are fresh soybeans that are picked before the bean completely matures. Long a staple in Japanese cuisine, they have become popular in the United States. They are sold fresh or frozen, and need to be cooked before eating.
Edamame are incredibly versatile and can be prepared any number of ways. They can be boiled and refrigerated to be eaten later as a snack, or thrown into a stir-fry, pasta dish, or soup. A half cup of shelled edamame delivers 9 g of protein, 4 g of fiber, and 60 mg of calcium.
A great way to take edamame on the road as a portable snack is with the roasted, shelled, shelf-stable packs, says Johnston. “Seapoint Farms dry-roasted edamame provides about 14 g of plant protein per serving,” she says. And at 140 mg per serving, they qualify as a low-sodium food.
She notes that edamame provides isoflavones, which have potential anti-inflammatory properties. Isoflavones are plant compounds found primarily in legumes, including soybeans, chickpeas, and lentils. They have many potential health benefits, such as reducing the risk of chronic diseases.
7. Roasted Chickpea Snacks
Chickpeas, also known as garbanzo beans, are part of the legume class of foods. They are related to peas, soybeans, lentils, and other types of beans. They are readily available at the average market, usually as dried beans or canned, although they are available cooked and frozen, too.
The nutrition profile varies, depending on whether you use canned or dried chickpeas. For example, 100 g of dried chickpeas contains 21 g of protein and 5 mg of iron. The same weight of canned beans (containing a lot more water) has 7g of protein and 1 mg of iron, and usually has added sodium. Chickpeas give you smaller amounts of other vitamins and minerals, including manganese, copper, potassium, and calcium.
Chickpeas can be added to your diet in any number of ways. They can be mixed into salads, made into hummus, and added to soups and stews. One convenient way to eat them as a snack is to roast them. If you don’t have time for that, you can find them in many grocery stores.
“Biena roasted chickpeas offer plant-based protein and fiber at about 5 g per serving,” Johnston says, adding that they also have a low glycemic profile.
The Takeaway
- Finding portable snacks that are good choices when you have AAV can be challenging, as many grab-and-go options have a lot of sodium, simple carbs, or both.
- Snacks that follow a Mediterranean style of eating have anti-inflammatory benefits and are an important part of your AAV treatment regimen.
- While dietary guidelines about eggs are now more flexible, discuss the issue with your doctor or dietician if you have heart disease or high cholesterol levels.
- Always check labels when buying items like nut butter and yogurt, and avoid ingredients such as added sodium and sugar.
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