1 in 4 people eat unhealthy snacks that reduce benefits of their healthy meals

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A recent research publication in the European Journal of Nutrition sheds light on the intriguing relationship between snack choices and health outcomes, especially in the context of overall diet quality and cardiovascular risk.

Unveiling the Discrepancy in Diet Quality

The investigation, which involved 854 participants from the ZOE PREDICT study, revealed a disconnect in healthiness levels between meals and snacks for half of the subjects.

Dr. Sarah Berry, from King’s College London, highlighted the ubiquity and caloric significance of snacking, emphasizing the potential health impacts of substituting common unhealthy snacks with more nutritious alternatives like fruits and nuts.

Snacking: A Double-Edged Sword?

Contrasting common perceptions, the study posits that snacking per se is not inherently detrimental to health.

Notably, participants who frequently opted for high-quality snacks, such as fresh fruits and nuts, generally demonstrated healthier weight profiles and superior metabolic health, even experiencing reduced hunger.

Nevertheless, this seemingly beneficial practice is significantly undermined when the chosen snacks are of poor nutritional quality.

A Quarter of People Undermining Healthy Meals with Poor Snacking Choices

The research found a concerning 26% of participants who combine healthy main meals with low-quality, unhealthy snacks, showcasing the common practice of offsetting the benefits of nutritive meals with suboptimal snack choices.

Such poor-quality snacks, often characterized by high levels of processing and sugar content, were linked to adverse health markers and persistent hunger, further contributing to unhealthy eating cycles.

The Impact of Snacking on Health Markers and Disease Risk

Highlighting the health implications, unhealthy snacks were associated with escalated BMI, increased visceral fat mass, and elevated postprandial triglycerides concentrations—all indicative of heightened risk for metabolic diseases, including stroke, cardiovascular disease, and obesity.

Popular Snacks and Their Caloric Contributions

A wide array of snacks, ranging from fruits, nuts, and seeds, to cookies, cakes, pies, and various other sweet and savory items, are commonly consumed by the participants.

With cakes and pies being the leading contributors to snack calorie intake (14%), followed closely by breakfast cereals, ice creams, donuts, pastries, and candy, the prominence of high-calorie, nutrient-poor snacks is evident.

Snacking Timing and Its Relevance to Health

The study further notes the significance of snacking timing on health outcomes.

Snacking post-9pm, often involving energy-dense foods high in sugar and fat, was associated with deteriorated blood markers, emphasizing the need for caution regarding not just what we snack on, but when.

Dr. Kate Bermingham from King’s College London accentuates that food quality remains pivotal in achieving positive health outcomes, advocating for a balanced diet that encompasses ample fruits, vegetables, protein, and legumes to pave the way toward enhanced health.

The findings underscore the importance of viewing our diet in a holistic manner, considering not just the quality of our main meals but ensuring that our snacking habits align with our overall nutritional and health goals.

Moving forward, integrating this understanding into dietary guidelines and public health messages could be instrumental in mitigating the burgeoning global crisis of cardiovascular and metabolic diseases.

If you care about nutrition, please see the recent finding about why pizza is a very addictive food, and MIND diet could improve cognitive health in older people.

For more information about nutrition, please see recent studies about how tea and coffee influence your risk of high blood pressure, and results showing this olive oil could reduce blood pressure in healthy people.

The research findings can be found in the European Journal of Nutrition.

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