Since good eating practices have entered all health discussions and it has been discovered how much food can influence lifestyle, having a balanced diet has become something of an imperative. To the point where, according to research, 42% of people say they are eating healthier than in the past.
Despite our good intentions, we sometimes risk making small mistakes that can negate the benefits of a healthy diet. A study published in European Journal of Nutrition on 854 people found that up to half of the participants did not correctly combine healthy meals with snacks.
And indulging in unhealthy snacks, even in front of well-balanced meals, ends up raising blood sugar and fat levels, neutralizing the benefits of the diet. And not only the type of snack makes the difference, but also the time when we consume it. For example, according to researchers, snacks consumed after 9 p.m. can have a negative impact on health.
The study took place in the United Kingdom. The analysis showed that up to 24% of our daily energy intake comes from snacks such as bars, pastries and fruit. The average daily snack consumption of snackers – 95% of study participants – was actually 2.28 snacks per day, with 47% of respondents consuming 2 snacks per day and 29% of their employees more than two.
Pay attention to what we eat after 9 p.m
A snack is not unhealthy in itself. Those who consume quality snacks such as fresh fruit and dried fruit, according to the study, are more likely to maintain a healthy weight. Dr Sarah Berry from King’s College London and lead author of the study, explains:
“Given that 95% of us snack between meals and that nearly a quarter of our calories come from snacks, replacing unhealthy snacks like crackers, crisps and cakes with healthy snacks like fruit and nuts is a very simple way to to improve your health”.
A quarter of participants in the English study reported eating healthy main meals and poor quality snacks such as highly processed foods and sweets, which were associated with poorer health markers and left people feeling of hunger Unhealthy snacking has been linked to higher body mass index, higher visceral fat, all associated with metabolic diseases such as stroke, cardiovascular disease and obesity.
And the timing of the snack was also crucial: the analysis showed that snacking after 9pm was associated with weaker blood markers than at all other times of the day. Among the most popular snacks are biscuits, fruit, nuts and seeds, cheese and butter, cakes and tarts, various bars.
“This study adds to the existing literature that food quality is the determinant of positive health outcomes from a diet,” comments Berry.
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2023-10-02 03:22:28
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