Half an avocado highlights how simple whole foods make smarter snack choices. Photo / Getty Images
It’s 3pm and your stomach is rumbling. With hours until dinner, you’re contemplating which snack could tide you over. A biscuit or two would hit the spot, a handful of almonds would be healthier, albeit dull.
The conundrum over what food, if any, we should be eating between meals has been hotly debated. But King’s College London scientists concluded snacking is not inherently unhealthy – what mattered is that people opt for high-quality options, with fresh fruit, vegetables and nuts once again touted as best for keeping hunger at bay and waistlines in check.
Dr Sarah Berry, the chief scientist at healthcare company Zoe – the firm behind the arm patches that promise to pick apart how your body responds to food – said cheese and crackers is a “great example”.
“As long as you’re not eating just those crackers all day long, every day, and if you’re pairing it up with something like cheese, then you know that together it’s a reasonably healthy snack,” she said.
Clare Thornton-Wood, a registered dietitian and spokeswoman for the British Dietetic Association, explains the high concentration of calcium, vitamin A and B12 in cheese is what knocks it into the nutritious category.
She recommends having two crackers as a snack and using strong-flavoured cheese varieties, such as mature cheddar, to deliver a punch of flavour without needing to overindulge, or soft cheeses like brie, which are lower in fat.
Topping with cucumber, tomatoes or grapes offers an extra flavour, as well as nutrients, while opting for crackers with grains or wholewheat ensures the snack contains plenty of fibre, Thornton-Wood said.
Debate has raged over the correct way to achieve the perfect boiled egg, with the cooking time, presentation and accompaniments all contested. However, it is indisputable the humble egg is an ideal snack, according to Dr Maria Traka, the deputy head of food and nutrition national bioscience research infrastructure at the Quadram Institute in Norwich.
“They are full of protein and are also a great source of lots of vitamins and minerals like the B vitamins, selenium and iodine,” she said. “Plate up with wholewheat or seeded bread for a balanced snack.”
Usually viewed as a breakfast option, full-fat Greek yoghurt can be a filling snack that supports digestive health, while being packed with flavour and texture that can help prevent you from turning to a packet of sweets.
“In the past, high-fat foods were demonised as ‘fattening’, but we now know it’s more complicated than that,” said Berry. “Full-fat natural yoghurt is a great source of healthy fats and protein. It’s also a fermented food that contains live bacteria, so it can support your gut microbiome.”
However, not all yoghurts are made equal. “Make sure you choose a yoghurt that doesn’t contain added sugar, artificial sweeteners or other unnecessary chemicals,” she said. “If you want a more filling snack with added fibre, throw in some fruit, nuts and seeds.”
Thornton-Wood recommends selecting seeds with generous amounts of omega-3 and omega-6 fatty acids, such as pumpkin seeds, linseeds and sunflower seeds. Overall, this snack would offer plenty of protein, calcium and fibre.
Despite most frequently being used as a toast topper for breakfast or brunch, avocados can also form the basis of a healthy snack, according to Traka.
Half an avocado is the ideal portion size, which can either be eaten as is – after cutting it in two and removing the flesh – or crushed into guacamole, she said.
“Avocados are a good source of fibre, but relatively low in other carbohydrates, and also contain plenty of vitamins and minerals,” Traka said. “Their oily texture is down to their high levels of healthy unsaturated fats, including oleic acid, which has been linked to other health protective effects.”
Instead of adding crisps to the shopping trolley or grabbing them with a meal deal, popcorn can provide a healthier alternative that still delivers a crunch, according to Berry.
“Because popcorn is made from whole grains, it contains nutrients that are absent in refined grain products, like white rice,” Berry said. “As long as it isn’t coated in sugar or salt, popcorn is a healthy, low-cost snack that’s rich in fibre.”
It’s also low in calories and is prepared with only a small amount of fat, said professor Pete Wilde, an emeritus fellow at the Quadram Institute, who recommends sticking to standard 30g packs per serving. “It can be loaded afterwards with salt and sugar. Popping your own corn at home is fun, and also means you can control what’s added afterwards,” he said.
The humble baked bean is perhaps the most favoured pulse in Britain, but chickpeas are an alternative that are packed with fibre and count towards one of your five a day.
Thornton-Wood recommends mixing half a can, which has been drained, with half a teaspoon of soy sauce and a drizzle of sesame oil to enjoy as a savoury snack. “The fibre and protein from the chickpeas both will help you feel full for longer,” she said.
Another option is to eat them in the form of hummus, said Wilde. “As long as they aren’t overly processed, the chickpeas used to make hummus have tough cell walls,” he said. “This makes them slow to break down in the gut, releasing energy in a more controlled way, which helps control glucose spikes and also means you don’t feel hungry again as quickly.”
He recommends dipping in batons of carrot, celery or broccoli, which are low in calories and fat, while being high in fibre. “Vegetables are also great sources of essential vitamins and minerals, as well as phytonutrients. These are a range of natural chemicals produced by plants that give them their characteristic colours but can also help protect us from chronic health conditions,” Wilde said. Stick to about 50g of hummus per serving, which is around a quarter of a standard pot, he said.
Supermarket aisles that are home to jam, marmalade and other spreads have become crowded with peanut, almond and cashew butters in recent years. But these handy jars are “surprisingly healthy”, said Berry.
“Which product you choose is important, though. If you choose a minimally processed nut butter, you get the benefits of the whole nut without the additives. Nuts are a great source of healthy fats, protein, fibre and micronutrients,” she said.
Thornton-Wood suggests slathering it between wedges of apple, or dipping the fruit into it. This snack would be one of your five a day and provides fibre and protein, which can curb appetite for longer, she said.
Yes, while most of the focus remains on what people are snacking on, studies have shown the timing can be equally as important. The King’s College London study, which included Berry, found that eating late in the evening triggered a wave of health hazards.
“People who ate snacks after 9pm had higher average blood sugar levels and poorer blood sugar and blood fat responses after eating,” she said.
The study, which analysed the self-reported snacking habits of 1002 people, revealed pre-bedtime snackers were also more likely to eat foods high in calories, fat and sugar.
“It’s best to focus on eating high-quality snacks, like nuts, fruit and seeds, and consume them during the day rather than in the evening,” Berry said.
Even with the best intentions, it can be hard to hold back from overeating when most have packets of unhealthy snacks just metres away in their kitchen or large servings are all too easy to grab while on the go.
Studies suggest mindless eating, which often occurs while watching television, working or driving and tends to be fuelled by boredom, stress or tiredness, is the problem many face. Focusing on mindful practices, such as savouring small bites, eating slowly and serving up modest portions can help with cutting back, research shows.
Another way to reduce the risk of eating too much is to ensure you’re not mistaking thirst for hunger. “If in doubt, have a drink, ideally of water but tea or coffee work equally as well,” Thornton-Wood said.
Additionally, ensuring snacks are rich in protein can help curb appetite, while preparing a serving in advance can reduce the risk of eating too much, she said.
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