- People who ate high-quality snacks were more likely to have a healthy weight
A quarter of people are negating the benefits of healthy meals with unhealthy snacks that increase the risk of heart disease and stroke, a study suggests.
Researchers examined the diets of 854 people and found that almost all (95 percent) snacked, consuming an average of 2.28 each per day.
But contrary to popular belief, analysis indicates that snacks themselves are not harmful to health, as long as they are nutritious and consumed at the right time.
Making “wrong” decisions appeared to affect key health indicators such as body mass index and blood fat and sugar levels.
The UK is a “nation of snackers”, with 24 per cent of our daily energy intake coming from snacks such as cereal bars, cakes and fruit, according to the study.
A quarter of people are negating the benefits of healthy meals with unhealthy snacks that increase the risk of heart disease and stroke, study suggests
About 47 percent of snackers ate two snacks a day and 29 percent ate more.
The most popular items consumed were cookies, fruits, nuts and seeds, cheese and butter, cakes and pies, and granola or cereal bars.
Notably, 26 percent of participants ate healthy main meals, but poor quality foods in between.
Scientists at King’s College London say addressing this imbalance could be a simple dietary strategy to improve health.
People who frequently ate high-quality snacks, such as nuts and fresh fruits, were more likely to be at a healthy weight compared to those who did not snack at all or those who ate unhealthy foods.
Meanwhile. Poor quality snacks, such as highly processed foods and sugary treats, made people hungry and were associated with worse health indicators.
This included a higher BMI, higher levels of harmful fats around organs and higher levels of fats in the blood, which can increase the risk of stroke, cardiovascular disease and obesity.
The largest contributors to calorie intake were pastries and pies (14 percent), breakfast cereals (13 percent), ice cream and frozen dairy desserts (12 percent), donuts and pastries (12 percent). ), sweets (11 percent). ), cookies and brownies (11 percent), nuts and seeds (11 percent).
Notably, 26 percent of participants ate healthy main meals, but poor quality foods in between.
The timing of snacking also appears to be crucial for health, according to findings published in the European Journal of Nutrition. Snacking after 9:00 pm is associated with poorer blood markers compared to all other times.
Snackers at that time tended to eat energy-dense foods high in fat and sugar.
Dr Sarah Berry, from King’s College London and lead scientist on the Zoe Predict study, said: “Considering that 95 per cent of us snack and almost a quarter of our calories come from snacks, we substitute unhealthy snacks like cookies, chips and cakes. “Eating healthy snacks like fruits and nuts is a really easy way to improve your health.”
Colleague Dr Kate Bermingham said: “This study contributes to the existing literature that food quality is the determinant of positive health outcomes from food.”
“Ensuring we eat a balanced diet of fruits, vegetables, proteins and legumes is the best way to improve health.”
