My childhood dream was to go to pastry school to create beautiful, delicious desserts. Over time, my interest in the role of nutrition on sports performance and overall health grew, leading me to my current role as a dietitian. Instead of laminating pastry dough and frosting cakes, I’ve been able to merge my passions by creating desserts with benefits—aka sweet treats packed with nutrient-dense ingredients.  But let’s be real: Life gets busy, and I don’t always have time to whip up desserts and snacks. That’s why I’ve been hooked on Natural Delights Cacao Pecan Mini Medjools, which can be found right in the produce aisle.

These brownie-inspired date bites bring just the right combination of flavors and textures to the table: sweet, chocolaty, caramel-like, nutty, chewy and crunchy.  Craving a candy bar? The combination of a dense, chewy, caramel-like texture, rich, chocolaty flavor and satisfying crunch is sure to do the trick. Plus, this snack is made from just four simple ingredients and is free from added sugar and artificial additives.

Hungry yet?  Join me as I dive into why this high-fiber, dessert-like snack is one that I never leave the grocery store without. 

Why Natural Delights Cacoa Pecan Mini Medjools Is a Great High-Fiber Snack

It’s Filling and Satisfying

When it comes to filling power, some snacks just don’t cut it. But that’s not the case with these Mini Medjools. Each bite-size piece packs a trio of nutrients—complex carbs, protein and fiber—that work together to keep you full for longer and truly satisfied. Specifically, each four-piece serving provides 24 grams of carbohydrates, 5 grams of fiber and 3 grams of protein.

It’s Blood Sugar–Friendly

The snack’s combination of fiber and protein also helps to slow digestion, providing a steady release of sugar without causing large swings in your blood sugar levels. While you might worry that dates are off-limits if you have diabetes, they’re actually an incredibly nutrient-dense way to add sweetness without using added sugars. Plus, one review found that eating dates may actually help lower blood sugar levels, thanks to their high fiber content.

It’s High in Fiber 

Speaking of which, this chewy snack is packed with an impressive 5 grams of fiber per four-piece serving. In addition to minimizing blood sugar spikes and increasing satiety, fiber plays an important role in heart and digestive health. Specifically, dates are high in insoluble fiber, which helps prevent constipation and may reduce the risk of type 2 diabetes. 

It Provides Several Essential Nutrients

In addition to fiber, these brownie-inspired bites contain numerous other important nutrients, largely thanks to their three main ingredients: 

• Medjool dates are a sweet source of complex carbohydrates, fiber and micronutrients like potassium, magnesium, folate, copper, calcium and iron.
• Pecans are often overlooked except during the holidays (hello, pecan pie!). However, these buttery nuts provide heart-healthy unsaturated fats, fiber, plant-based protein and a wealth of micronutrients like vitamin E, copper and zinc.
• Cacao powder and nibs are packed with antioxidants, specifically flavonols, which protect against cell damage and support heart health. Cacoa also contains fiber and micronutrients like magnesium and potassium.,

It Has Benefits for Your Heart

A fiber-rich snack isn’t just good for digestion, it’s also good for your heart. One study found that dates may improve heart health by lowering triglyceride, LDL cholesterol and total cholesterol levels while boosting beneficial HDL cholesterol.

The snack’s inclusion of cacao and pecans further boosts its heart-healthy benefits. For example, one study found that adults at risk for heart disease who swapped their usual snacks with pecans for 12 weeks saw meaningful reductions in cholesterol and triglyceride levels. Meanwhile, cacao’s flavonoid content may help reduce chronic inflammation, lower triglyceride levels and improve blood pressure.

 How to Choose a High-Fiber Snack

 Snack time is a great opportunity to increase the amount of fiber in your diet; the key is knowing what to look for. Here are a few tips for choosing a nutritious, high-fiber snack. 

• Aim for 3 grams of fiber per serving or more: Specifically, look for snacks containing at least 3 grams of fiber per serving. While some snacks are fortified, others contain natural fiber sources, like fruits, veggies, lentils, nuts, seeds and whole grains.  
• Limit added sugars: Ideally, look for snacks that are naturally sweetened with fruit and limit those containing high amounts of added sugar. 
• Pay attention to the ingredient list: In general, snacks with short, simple ingredient lists are less likely to contain artificial additives or preservatives. They often tend to be lower in added sugar and unhealthy fats. 
• Choose whole grains: Whole grain–based snacks are typically higher in fiber and other essential nutrients than their refined counterparts. Whole-grain crackers, oat-based granola bars and popcorn are all great whole-grain options. 
• Include protein: The combination of protein and fiber can be especially helpful for satiety and managing blood sugar levels. Nuts, seeds, nut butters, trail mixes, edamame, roasted chickpeas and hummus are all great examples of foods offering this beneficial duo.
• Look for fruit- or vegetable-based options: Fruits and vegetables are important sources of fiber, vitamins, minerals and antioxidants. Look for snacks that incorporate them in any form—fresh, frozen, dried or canned. For example, a smoothie is a refreshing way to add a dose of both fruit and leafy greens, while fruit leathers and dehydrated veggie chips are good for taking on the go.

The Bottom Line

 Next time you’re in the produce department, don’t forget to grab a container of Natural Delights Cacao Pecan Mini Medjools. Packed with fiber and with a wonderfully chewy consistency, this snack offers numerous health benefits in a small, yet satisfying package.