0
0
Researchers have found that only half of the individuals in the study had meals and snacks that matched their nutritional needs. This discrepancy has negative effects on health indicators such as blood sugar and fat levels, and addressing it could be as simple as making dietary changes.
Consuming unhealthy snacks nullifies the positive effects of healthy meals for 25 percent of people, increasing their risk of stroke and cardiovascular disease. The study, conducted by researchers from the School of Life Course & Population Sciences and ZOE, examined the snacking habits of 854 participants from the ZOE PREDICT project. The findings were published in the European Journal of Nutrition.
Dr. Sarah Berry, Chief Scientist at ZOE and affiliated with King’s College London, stated, “Considering that 95 percent of us snack, and that nearly a quarter of our calories come from snacks, swapping unhealthy snacks like cookies, crisps and cakes for healthy options like fruit and nuts is a really simple way to improve your health.”
Contrary to common belief, the analysis showed that snacking is not harmful as long as the snacks are nutritious. People who regularly consume high-quality snacks like nuts and fresh fruits are more likely to maintain a healthy weight compared to those who either don’t snack at all or opt for unhealthy options. The analysis also revealed that high-quality snacks can enhance metabolic health and reduce appetite.
However, a quarter of the participants reported consuming unhealthy snacks in addition to their healthy main meals. Poor-quality snacks, such as heavily processed foods and sweets, led to increased feelings of hunger and were associated with poorer health markers.
Unhealthy snacks have been linked to higher BMI, visceral fat mass, and postprandial triglyceride concentrations—all of which are correlated with metabolic diseases like obesity, stroke, and cardiovascular disease.
The timing of your snacks may also impact your health. Research indicated that snacking after 9 p.m. was associated with worse blood indicators than at any other time. Snacks consumed during this period tended to be calorie-dense, high-fat, and high-sugar items.
Dr. Kate Bermingham, a senior scientist at ZOE and affiliated with King’s College London, emphasized, “This study adds to the existing body of evidence that food quality is the key factor in achieving positive health outcomes. Ensuring we have a balanced diet including fruits, vegetables, protein, and legumes is the best way to improve your health.”
