There’s no doubt about it – we’re a nation of snackers. In fact, the snack business in the UK is worth an astonishing £3billion. But what we eat between meals could be having a serious impact on our health.
A study from Zoe found that a quarter of us are undoing the benefits of healthy meals because of poor snack choices, and with one in three eating more than two snacks a day, it’s easy to see why opting for something more nutritious could make a big difference.
“Snacking can be a helpful way of meeting your nutritional needs during the day. But it all depends what you choose to eat,” says Sammie Gill, dietitian and spokesperson for the British Dietetic Association.
“When you look in shops it can be hard to find something healthy. So be prepared – buy snacks in advance and take them with you so you don’t find yourself hungry and grabbing the wrong thing,” adds nutritionist Bex Prade. Here, they reveal the hidden benefits found in 10 healthy snacks.
Olives: Lower blood sugar Whether green or black, olives are packed with nutrients. “Olives are high in monounsaturated fats that help protect against heart disease and rich in vitamin A for eye health,” says Bex. However, new research has found that olives could help you lose weight, reducing the risk of type 2 diabetes. “The study discovered that elenolic acid, a naturally occurring compound in olives, may aid weight loss,” says Sammie. “This is because elenolic acid works in the gut to release metabolic hormones that help lower blood sugar levels.
Perfect portion: 50g
Snack hack: “Mix olive tapenade into Greek yogurt for a delicious dip, which contains all the goodness of olives with added protein from the yogurt,” says Bex.
Popcorn… Good for gut health: Forget sweetened cinema popcorn – homemade plain popcorn could strengthen your gut microbiome.“Popcorn is a wholegrain and high in fibre, making it good for digestion,” says Bex. “It’s also a great source of resistant starch, a prebiotic that feeds the healthy bacteria found in the large intestine.”
Perfect portion: 25g air-popped popcorn (three cups)
Snack hack: If you don’t want it plain, add healthy toppings. “Try garlic oil and parmesan cheese,” says Sammie. “Or drizzle with dark chocolate and crumble freeze-dried fruit on top.”
Hummus: Cuts calorie intake It’s the UK’s favourite dip, but could our love affair with hummus help us cut back on unhealthy snacking? A study has suggested that eating hummus in the afternoon reduces evening snacking, cutting calorie intake by 250 each day. “Hummus is made from chickpeas, which are a great source of veggie protein and fibre,” says Bex.
“The fibre and protein keep you feeling fuller for longer because they stimulate gut hormones that influence how satisfied you feel. This helps curb appetite, possibly reducing calorie intake,” adds Sammie.
Perfect portion: 50g
Snack hack: “Serve hummus with sliced carrots and peppers for extra plant diversity and drizzle with olive oil for a dose of healthy polyphenols,” says Sammie.
Dark chocolate decreases appetite: Good news for chocoholics – a study has shown that eating chocolate could make you less hungry.
However both Bex and Sammie agree that for health benefits, chocolate needs to be dark rather than milk. “Dark chocolate may make you feel less hungry as it affects the appetite hormone ghrelin. In fact, one study found that smelling dark chocolate was enough to reduce appetite,” says Sammie.
Just make sure you choose the right type, says Bex. “Go for dark chocolate that’s at least 75 per cent cacao. And eat in moderation as it still contains a good amount of sugar.”
Perfect portion: 28g (two to three squares)
Snack hack: “If you pair dark chocolate with something that contains fibre and protein, like a small handful of nuts, you won’t get as much of a blood sugar spike,” says Bex.
Pumpkin seeds aid sleep: According to The Sleep Charity, 40 per cent of UK adults struggle with sleep issues. So could a handful of pumpkin seeds before bed help us drop off?
“Pumpkin seeds contain tryptophan. This essential amino acid converts into serotonin and melatonin, which are both important for regulating sleep,” says Bex.
“Melatonin is what tells your brain it’s time to sleep,” adds Sammie. “However, to optimise sleep, going to bed at the same time each night, and keeping your room cool and dark will help too.”
Perfect portion: 30g (¼ cup)
Snack hack: “Make pumpkin seed energy balls by blitzing pumpkin seeds, apricots, coconut oil, walnuts and protein powder in a blender, then rolling into balls and leaving to chill in the fridge,” says Bex.
Walnuts maintain cognitive function: It’s well known that nuts have multiple health benefits, but research has shown that walnuts could be brain boosters.
“Walnuts are an excellent vegetarian source of anti-inflammatory alpha-linolenic acid (ALA) – a type of omega 3 essential fatty acid,” says Sammie.
“The high levels of ALA reduce oxidative stress, while vitamin E and polyphenols are protective. This reduces inflammation, which is important for brain health,” says Bex.
Perfect portion: 28g (14 walnut halves)
Snack hack: For a sweet treat, make walnut bark. “Melt dark chocolate, spread it thinly on a baking sheet, then top with chopped walnuts and a sprinkling of sea salt before chilling,” says Bex.
Hard-boiled eggs prevent muscle loss: Losing muscle mass occurs naturally as we get older, which over time can reduce mobility and strength.
But research has shown that protein found in eggs can counteract this. “Adequate protein intake can support muscle mass in older age, and eggs contain amino acids, the building blocks of protein,” adds Sammie. “Specifically, they contain leucine, which is important for muscle synthesis.”
Perfect portion: Two eggs
Snack hack: Egg muffins are easy to transport and perfect for a snack, says Bex. “Mix chopped veg, grated cheese and cooked bacon into beaten egg. Pour into a muffin tin and bake until cooked.”
