Navigating the snack aisle can be confusing, with marketing claims and trendy options. Well-balanced snacks with protein, fiber, and fat can help curb hunger and enhance nutrition. Stocking your kitchen with nutritious options is essential, as snacks play a role in overall dietary health.
However, a new tudy reveals that one in four individuals or about 25% of people who primarily eat healthily compromise their diet with excessive or low-quality snacking. Therefore, choosing the right snacks is also crucial in being healthy.
Poor Snacking Habits Compromise Healthy Diets
In the new study, titled "Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study" published in the European Journal of Nutrition, researchers report that snack quality matters and that it is linked to favorable lipemic, insulinemic responses, and decreased hunger.
The findings are contrary to public perception as snacking habits can significantly impact cardiometabolic health. Consuming unhealthy snacks is associated with higher body mass index (BMI), increased visceral fat mass, and elevated postprandial triglyceride concentrations, all of which are linked to metabolic diseases like stroke, cardiovascular disease, and obesity.
The research categorizes low-quality snacks as confectionery, packaged savory snacks, and sugary beverages, while emphasizing the importance of snack timing. Snacking after 9pm tends to involve poorer food choices, while earlier snacking on nutritious options like fresh fruits, vegetables, nuts, and seeds can help manage hunger, appetite, and cardiometabolic risk markers.
Participants frequently consuming high-quality snacks tend to maintain a healthier weight, highlighting the potential of snacking on nutritious foods earlier in the day as a part of a healthy lifestyle.
Top 10 Healthy Snacks
Snacking provides an opportunity to increase nutrient intake, including essential food groups like fruits and vegetables, along with key nutrients like fiber, and both whole foods and certain packaged snacks can fulfill these nutritional needs and help control hunger. Below are the top 10 recommended healthy snacks thta keep the body energized:
- Apple or Pear with Nuts or Nut Butter - A satisfying combo of fiber-rich fruits and protein-packed nuts.
- Popcorn - A high-fiber whole grain that's versatile and easy to prepare.
- Chickpeas - Packed with fiber, protein, and slow-digesting carbs; great for roasting or in salads.
- Beet Chips - A fun way to increase veggie intake, offering fiber, vitamins, and minerals.
- Walnuts - Boost mood and satisfy hunger with omega-3-rich walnuts; great in trail mix.
- Cottage Cheese with Fruit or Vegetables - A protein-rich snack that pairs well with fruits or veggies.
- Energy bars - Choose whole food-based bars with minimal added sugar, protein, fiber, and healthy fats.
- Greek Yogurt - High in protein and calcium; pair with nuts, seeds, or berries for a balanced snack.
- Popsicles - Refreshing and hydrating, especially when made with 100% fruit juice.
- Chia Pudding - Loaded with healthy fats, fiber, and nutrients; try different flavor variations for a tasty treat.
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