Snacking Can Be A Healthy Habit. Snacking – the ultimate dietary taboo. But what if we told you that snacking can actually be a key to a healthier lifestyle? When done right, snacking can curb cravings, boost energy, and support weight management. Let’s shatter the myths and uncover the benefits.
1. It can help you get a good night’s sleep.
Most of us have heard that it’s unhealthy to eat before going to bed. It’s healthy as long as we choose the right foods and drinks. Sleep is an important part of our lives and it is recommended that we get at least 8 hours of sleep a night. During winter months, however, it can be hard to achieve this since the temperatures can cause us to wake up early in the morning.
According to one study titled ‘Dietary Sources and Bioactivities of melatonin’ published in NCBI, eating a handful of almonds may help boost sleep quality. This is because almonds along with several other types of nuts are a source of the sleep-regulating hormone melatonin. It’s also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce.
2. It helps improve social bonds.
In addition to the nutritional value of snacking, it also helps improve social bonds. Research from the University of Oxford found that eating together increases happiness and relationships. The more often people eat with others, the more likely they are to feel happy and satisfied with their lives.
Using data from a national survey by the Big Lunch, researchers discovered that there is a link between social eating and an individual’s happiness, the number of Friends they have, their connection to their community, and overall satisfaction with life.
3. Snacking can help reduce stress.
When you feel stressed, your body releases cortisol, which is the fight-or-flight hormone that causes your blood sugar levels to significantly drop. So a quick snack with carbohydrates can get your blood sugar back to normal and you functioning again. Quick snacks like cookies and candies can help boost your blood sugar levels and initially calm your stress response. They can in fact be bad for you. Dietitians suggest that you’ll want to snack on foods that keep blood sugar stable, which includes those that have fiber and protein (such as chickpeas, quinoa, fruits, and yogurt).
4. Snacking helps you overcome the afternoon slump you experience every day.
It’s completely normal for us to feel a mid-afternoon energy slump. During this time, we often experience a deep alertness, energy level, and ability to concentrate. And if you are someone who has to wake up early for work, then you are someone who experiences this more than others. According to experts, this mid-afternoon energy slump is a natural response to circadian rhythms (which typically makes us most sleepy from 2:00 a.m. to 4:00 a.m. and from 1:00 p.m. to 3:00 p.m.). While we can’t do anything about our natural circadian rhythms, there are ways to address some of the issues, with one of the most obvious ones being sleep.
If you are, however, someone who works a 9 to 5 job, then naps are something you can’t take. So, the best way to avoid this mid-day slump is by snacking on fruits and vegetables. Drinking a hot beverage around the time can also bring your core temperature up to counter some of the natural circadian rhythm effects.
5. Snacking helps you boost your brain power.
If you ever needed a reason to eat some chocolate, then here’s one. According to researchers, eating dark chocolate can change your brain waves frequently and help memory improvement and stress reduction. Chocolate boosts the production of endorphins, better known as the ‘feel-good’ chemical of your brain. This ‘feel-good’ chemical can give you a more positive outlook, thanks to the way it impacts your hormones. A new research conducted by the David Geffen School of Medicine at UCLA found that eating a handful of walnuts a day may help improve memory, concentration, and information-processed speed.
The Importance of Portion Control
“While snacking can be healthy, portion control is crucial. Overindulging in snacks can lead to consuming excess calories, sugar, and unhealthy fats. Practice mindful eating by measuring snack portions and choosing nutrient-dense options. Aim for snacks that combine protein, complex carbohydrates, and healthy fats for sustained satisfaction.”
Snack Smart: Choosing the Right Foods
“Not all snacks are created equal. Reach for whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid sugary drinks, processed meats, and high-sodium snacks that can undermine your health goals. Some excellent snack options include:
- Fresh berries and almonds
- Carrot sticks with hummus
- Whole-grain crackers with avocado spread
- Greek yogurt with honey and walnuts
Timing is Everything: When to Snack
“The timing of your snacks can significantly impact their effectiveness. Snack between meals to maintain energy levels, or after exercise to support recovery. Avoid snacking close to meals to prevent overeating. Listen to your body’s hunger cues and adjust your snacking schedule accordingly.”
Breaking the Guilt Cycle: Embracing Snacking as Self-Care
“Snacking shouldn’t be a source of guilt or shame. By reframing snacking as an act of self-care, you can cultivate a healthier relationship with food. Choose snacks that nourish your body and satisfy your cravings. Remember, snacking is not cheating – it’s a deliberate choice to support your well-being.”
