Even snacks that appear to pose no particular health concerns can put strain on the body when eaten as a daily habit. Many people habitually reach for snacks because they feel hungry in the afternoon, but the health effects can vary depending on what kind of snack they eat, how often they eat it, and how much they consume. Recently, British genetic epidemiology professor Tim Spector shared the ingredients of foods we commonly consider “healthy snacks” on his social media account and urged caution. So which snacks did he single out?
◇Snack bars can trigger inflammation
He identified snack bars as a typical example of a snack with little nutritional value. They are cookies or other snacks made into bar form. Tim Spector said, “Despite their image as a healthy snack, depending on the product, they can contain not only sugar but also various other ingredients, including molasses and sunflower oil.” Eating these snacks can cause blood sugar to rise sharply and then fall in the short term, which may actually leave people feeling hungrier. In the long term, they can lead to problems such as inflammation. There is research supporting this. A research team at Pennsylvania State University had 10 healthy adults eat three types of commercially available snack bars and observed changes in their blood sugar levels. The results showed wide differences in the glycemic index, or GI, of the products, ranging from 10.9 to 63.8. Products with a particularly high carbohydrate content showed relatively higher blood sugar responses and glycemic loads.
◇There is no need to avoid snacks
There is no reason to endure cravings for snacks unconditionally. What matters is the type of snack, how often it is consumed, and the amount. Tim Spector said, “For snacks, I recommend nuts, fruit, vegetables, and dark chocolate,” adding, “They are simple, help maintain satiety, and support your health.” In particular, it is important to eat whole foods instead of processed snacks.
It is useful to know which snacks are recommended for different health conditions.
▷When feeling stressed = Nuts, dark chocolate, and blueberries are good choices. Almonds, in particular, contain selenium, which is involved in brain function and helps relieve anxiety and restlessness. The cocoa compounds in dark chocolate reduce the secretion of stress hormones, while blueberries stabilize blood pressure.
▷When meals are irregular = Foods that provide a feeling of fullness even when eaten in small amounts, such as bananas and boiled eggs, are good choices. Eating irregularly increases the risk of overeating and binge eating. Eating a snack at such times can provide a certain degree of satiety and reduce that risk. Bananas contain a large amount of pectin, which helps relieve constipation that can result from not eating proper meals.
▷When dieting = Vegetables such as tomatoes, cucumbers, and carrots are good choices. They are low in calories and sugar and high in dietary fiber, so even a small amount can make you feel full. They also replenish fluids lost during exercise. Vegetable snacks are best eaten about one to two hours before a meal. They reduce appetite and help prevent people from eating too much at mealtime.
◇Snack bars can trigger inflammation
He identified snack bars as a typical example of a snack with little nutritional value. They are cookies or other snacks made into bar form. Tim Spector said, “Despite their image as a healthy snack, depending on the product, they can contain not only sugar but also various other ingredients, including molasses and sunflower oil.” Eating these snacks can cause blood sugar to rise sharply and then fall in the short term, which may actually leave people feeling hungrier. In the long term, they can lead to problems such as inflammation. There is research supporting this. A research team at Pennsylvania State University had 10 healthy adults eat three types of commercially available snack bars and observed changes in their blood sugar levels. The results showed wide differences in the glycemic index, or GI, of the products, ranging from 10.9 to 63.8. Products with a particularly high carbohydrate content showed relatively higher blood sugar responses and glycemic loads.
◇There is no need to avoid snacks
There is no reason to endure cravings for snacks unconditionally. What matters is the type of snack, how often it is consumed, and the amount. Tim Spector said, “For snacks, I recommend nuts, fruit, vegetables, and dark chocolate,” adding, “They are simple, help maintain satiety, and support your health.” In particular, it is important to eat whole foods instead of processed snacks.
It is useful to know which snacks are recommended for different health conditions.
▷When feeling stressed = Nuts, dark chocolate, and blueberries are good choices. Almonds, in particular, contain selenium, which is involved in brain function and helps relieve anxiety and restlessness. The cocoa compounds in dark chocolate reduce the secretion of stress hormones, while blueberries stabilize blood pressure.
▷When meals are irregular = Foods that provide a feeling of fullness even when eaten in small amounts, such as bananas and boiled eggs, are good choices. Eating irregularly increases the risk of overeating and binge eating. Eating a snack at such times can provide a certain degree of satiety and reduce that risk. Bananas contain a large amount of pectin, which helps relieve constipation that can result from not eating proper meals.
▷When dieting = Vegetables such as tomatoes, cucumbers, and carrots are good choices. They are low in calories and sugar and high in dietary fiber, so even a small amount can make you feel full. They also replenish fluids lost during exercise. Vegetable snacks are best eaten about one to two hours before a meal. They reduce appetite and help prevent people from eating too much at mealtime.