What level of snacker are you? I bet that you consume more snacks than you realize.
It varies from person to person, but estimates indicate that roughly 20 percent of our total calories come from snacking.
But that is not always a terrible thing.
I believe that snacking often receives an unfairly negative reputation.
People believe that snacking promotes weight gain or poor habits, and while mindless nibbling on the wrong foods certainly can do this, “smart snacking” can be beneficial, especially in terms of weight and blood sugar management.
It indicates that restricting children’s snacking has a negative impact. According to new research from Imperial College London, limiting toddlers’ food is associated with an increased likelihood of their becoming overweight.
It goes back to the premise that if you want young people to truly desire something, you must deny it to them. I know many adults, including myself, who share this sentiment!
The need to snack can be caused by a variety of factors, including boredom and hunger. Popcorn at the movies evokes feelings of nostalgia for my childhood for me.
When it comes to hunger, there is this misconception that being hungry is a virtue, yet it can lead to overeating at the following meal.
I know that if I have back-to-back work meetings and am unable to take a snack in between, I will eat more than usual at my next meal.
I’m not unusual in this. A study conducted earlier this year in the Journal of Medicinal Food revealed that consuming 30g of walnuts as a snack considerably lowered the subsequent meal’s total calorie, saturated fat, sugar, and sodium intake.
However, the choice of food is vital. When the researchers served the study participants sugary, chewy snacks, they did not see a similar drop in calories during the subsequent meal.
Those with type 2 diabetes or pre-diabetes may benefit from eating smaller meals interspersed with nutritious snacks since this strategy can prevent the bigger rises in blood sugar that might occur after a heavy meal.
Researchers at the University of Athens discovered that for people with type 2 or pre-diabetes, eating six snack-size meals instead of three larger meals (but totaling the same amount of food) led to lower blood sugar levels throughout the day and lower HbA1C levels (this is a measure of your average blood sugar levels over the previous two to three months). This approach also reduced their feelings of hunger in between meals.
In my opinion, another advantage of snacking is that it allows you to increase the variety of nutrients your gut microorganisms may feast on.
In 2006, research published in the Journal of the American Dietetic Association revealed that snackers had higher intakes of several critical nutrients, including the favorite of our gut microorganisms, fiber.
Sadly, the choice of snacks is where most people go wrong. A YouGov survey of 2,000 people conducted earlier this year revealed that 58 percent of respondents identify as snackers, and their preferred snack is chocolate.
But the truth is that while chocolate may deliver a slight energy boost, it is likely to be followed by a quick collapse, and your gut microorganisms receive no benefit unless the chocolate has at least 70% cocoa solids.
A smart snack combines fiber, protein, and some healthy fats. This combination can help you feel filled for longer and prevent blood sugar rises caused by higher carbohydrate items, such as fruit when consumed alone.
Salty popcorn (a source of fiber and healthy fat); wholegrain crackers with hummus (see recipe) and tomato (a source of fiber, fat, and protein); a piece of fruit with natural yogurt or a tiny handful of almonds are among my favorites (fiber, fat, and protein).
And if you’re a snacker like me, it’s important to remember to rinse your mouth with water afterward, especially after eating fruit or a sweet snack, as you don’t want to feed the cavity-causing bacteria in your mouth.
There are, it must be acknowledged, individuals who do not gain from snacking. If you discover that snacking makes you hungrier or if you only have access to less nutritious foods during the day (yes, office biscuits, that includes you), you should avoid snacking.
Those who suffer from constipation may also wish to adhere to this recommendation. Because of what we call the migratory motor complex, they should stick to three meals every day.
These movements assist the transport of undigested food through the digestive tract. Once you have gone 90 minutes without eating, this process will begin.
Consequently, snacking is more likely to delay these contractions, which, if you’re experiencing constipation, are the very thing that can assist stimulate bowel movements.
If this describes you, consider going one month without snacking to determine if it makes a difference. If not, bring those high-fiber foods back inside.
Yes, snacking can be beneficial, but if you believe that eating frequently and in small amounts would increase your metabolism, I have bad news for you.
It is true that when you eat, your metabolic rate increases slightly; this is known as the thermic effect of food (TEF) and it occurs because you must burn calories to digest and absorb the nutrients in your food.
TEF accounts for around 10% of your overall caloric expenditure. Some interpret this to suggest that snacking can aid in weight loss by keeping the metabolism active. However, the TEF relates to the total quantity of food consumed, not the frequency.
Therefore, if you consume 1,600 calories per day in three meals or the same number of calories in three meals and three snacks, the thermic effect will be the same and there will be little difference in your metabolic rate.
Be a shrewd snacker, knowing that you are increasing your nutrient intake and not your metabolic rate.
