The surprising truth about snacking

Snacking has long been a controversial topic in the world of nutrition. We're commonly told that eating between meals is a sure way to overeat and pack in to many calories. However, a recent study has brought clarity on this age-old debate, suggesting that snacking might not be so bad after all if we follow a few simple rules.

A team of researchers, led by Sarah Berry, chief scientist at ZOE Personalized Nutrition and professor at King's College London, recently re-analyzed data from a 2018-2019 experiment to gain new insights into the health effects of snacking. Their findings, published in the European Journal of Nutrition, offer a more nuanced view of this common eating habit.

The study revealed that 95% of the 854 participants snacked between meals. On average, people consumed 2.28 snacks per day, accounting for about 28% of their total daily calorie intake.

Contrary to popular belief, the number of times a person snacked throughout the day didn't significantly impact their health outcomes. Whether someone ate three times or six times a day made little difference.

The study found that the nutritional value of snacks and the time of day they were consumed were the most important factors in determining health outcomes. The research discovered that:

1. People who opted for healthy snacks like nuts, seeds, and fresh fruit tended to have better health outcomes than those who didn't snack at all.

2. Participants who chose less nutritious options like crisps and biscuits generally experienced worse health outcomes compared to non-snackers.

3. Eating after 9 PM was associated with poorer health outcomes[1].

These findings suggest that snacking can be part of a healthy diet when done mindfully. Here are some key takeaways:

1. Opt for foods that provide essential nutrients rather than empty calories.

2. Try to avoid late-night snacking, especially after 9 PM.

3. Focus on the nutritional value of your snacks rather than worrying about how often you eat.

4. Ensure that your main meals are nutritious, as the study found that about 25% of participants consumed quality main meals but low-quality snacks.

This research challenges the notion that all snacking is harmful to our health. As Sarah Berry notes, "If you are a grazer, as long as you're grazing on healthy food and not grazing late at night, current evidence would support that this can be part of a healthy, balanced dietary pattern."

So, the next time you reach for a snack, remember: it's not about whether you snack, but what you snack on and when. By choosing nutritious options and timing your snacks wisely, you can turn this habit into a simple dietary strategy to improve your overall health.