Title: Study Finds Unhealthy Snacking Undermines Benefits of Healthy Eating
Subtitle: Choosing the right snacks and timing is crucial for maintaining overall health, according to new research
CNN — Eating healthy meals is a commendable practice, but a new study suggests that the choice of snacks can significantly impact the benefits of healthy eating. The study reveals that one in four individuals may be undoing the positive effects of nutritious meals by opting for ultra-processed and sugary snacks.
According to the study, 95% of individuals snack, and nearly a quarter of their daily calorie intake comes from snacking. Swapping unhealthy snacks such as cookies, crisps, and cakes for healthier alternatives like fruit and nuts can be a simple yet effective way to improve one’s overall health, states senior author Sarah Berry, a researcher at King’s College London.
The study, conducted in the United Kingdom, found that over 90% of adults in the United States report eating one or more snacks daily. In the UK, 47% of participants consumed two snacks a day, and 29% snacked even more frequently. However, over 25% of participants confessed to consuming highly processed and sugary snacks alongside healthy meals, which can lead to increased hunger, according to the study.
Dr. David Katz, a specialist in preventive and lifestyle medicine and nutrition, emphasizes the importance of taking control of one’s food environment. Analogous to protecting oneself against adverse weather conditions, Katz suggests treating the food environment in the same way. He suggests being prepared with convenient, nutritious snacks such as nuts, fresh fruit, dried fruit, and hummus to ensure healthier snacking choices.
The study, published in the European Journal of Nutrition, analyzed the snacking habits of 854 participants from the Zoe Predict study. The research was a collaborative effort between Tufts University, Harvard T.H. Chan School of Public Health, and nutrition researchers from the UK, Spain, and Sweden. Findings revealed that poor snack choices were associated with higher BMI, higher visceral fat mass, and higher triglyceride concentrations after meals, all of which are linked to metabolic diseases like obesity, cardiovascular disease, and stroke.
Furthermore, the study emphasized the significance of snacking timing. Snacking after 9 p.m. was found to be associated with consuming calorie-dense foods high in fat and sugar, leading to detrimental blood markers that can contribute to chronic diseases. On the other hand, participants who frequently consumed high-quality snacks like nuts and fresh fruit were more likely to maintain a healthy weight.
Dr. Katz recommends integrating healthy snacking practices into daily routines. By carrying convenient, nutritious snacks of their own choosing, individuals can ensure that healthy options are always within reach. Packing an insulated snack pack with favorite foods like nuts, fresh fruit, dried fruit, or hummus can enable individuals to make well-informed snacking choices and maintain control over their eating habits.
In conclusion, the study underscores the importance of combining healthy meal choices with nutritious snacking habits for overall health. By selecting healthier snacks and being mindful of snacking timing, individuals can optimize their eating lifestyle and reduce the risk of developing chronic diseases associated with poor dietary choices.