When trekking across a rough terrain or hiking up a torturous hill, the last thing you want to hear is your stomach growling in hunger. The key to sustaining energy during such exploits is simple—trail mixes.
What exactly is a trail mix? A blend of dried fruits, nuts, and seeds, which offer essential nutrients like carbohydrates, healthy fats, and proteins, providing the stamina required for a long trip. Its popularity among hikers, campers, and backpackers is due to its portability and extended shelf life, making it a go-to snack on the go.
While the trail mix was originally created with outdoor enthusiasts in mind, it can also serve as a convenient and healthy snack option for officegoers who want to avoid sugary snacks and prefer something quick and nutritious.
Nutritional benefits galore
Anjan Goswami, founder and fitness coach at Mynd Your Fitness, Bengaluru, says, “Nuts in the trail mix contain healthy fats such as monounsaturated and polyunsaturated fats, which are beneficial for heart health.”
In addition, nuts are also a rich source of protein, which provide essential amino acids for muscle growth and repair.
Dried fruits like cranberries and raisins in the trail mix are packed with antioxidants, which protect our body against cellular damage. In addition, they are also a good source of dietary fibre, which promotes digestion and helps regulate blood sugar levels.
According to Ramya Mahesh, cofounder and dietitian, Sathwaa Nutrition, Bengaluru, people with nut allergies must avoid the trail mix available in the market, considering nuts in the mix can trigger allergic reactions.
“But don’t worry, it is a customisable snack. It is possible to carefully exclude specific ingredients (that cause allergy) while preparing the mix at home,” she suggests.
Goswami suggests adding dark chocolate to the mix for its multiple health benefits. A study published in the Journal of Current Research in Food Sciences indicates that dark chocolate is rich in vitamins, minerals and antioxidants. These bioactive components can support the immune system, and safeguard against cardiovascular diseases, certain types of cancers, and other brain-related disorders like Alzheimer’s disease and Parkinson’s disease.
In addition, dark chocolate also contributes to improved mood and reduced stress.
As trail mixes are rich sources of proteins, fats, and fibre, they can also help one keep full for a long time, which helps in weight management.
Goswami points out that commercially produced trail mixes tend to have elevated levels of added sugar and salt, which can have an adverse effect on overall health. “These ingredients can make you eat more than you should which can also ultimately lead to weight gain,” he adds.
Given that trail mixes are calorie-dense, eating large portions can lead to weight gain over time, agree both experts. Thus, exercising mindful eating, portion control, and consulting a dietitian are advised.
The Indian versions of the trail mix use ingredients like roasted chana dal and rice flakes, and peanuts, which are good sources of proteins and carbohydrates that help one stay energetic.
Mahesh says, “A traditional recipe called Kai Hurihittu has ingredients like roasted rice flour, grated coconut, jaggery and dry fruits. These ingredients also offer sustained energy and nutrition similar to a trail mix.”
Another Indian alternative snack to trail mixes that Mahesh highlights is Hurida kadale, which is made of roasted split chickpeas. One can also add makhana or fox seeds to their mix for that added crunch.
Things to remember
- Keep the trail mix in an airtight container.
- It is important to note that the trail mix can be eaten as a snack and is not a complete meal by itself.
- While buying trail mixes from the market, always check labels for added sugars, sodium, or any potential allergens.
- Pay attention to your activity levels and eat the mix accordingly as they are calorie dense.
Here are some ingredients that you can mix and match to customise your own trail mix:
- Nuts: almonds, cashews, peanuts, walnuts, pistachios, hazelnuts
- Seeds: sunflower, flax, chia, pumpkin, sesame
- Dried fruits: dried versions of cranberries, blueberries, cherries, raisins, apricots, figs, dates
- Munchies: Granola clusters, coconut flakes, candied ginger, dark chocolate
