Up to 500 calories: Study warns daily snacks may be equivalent to a plate of food

In today’s world where time is short and work is piling up, snacks have become inseparable allies to satisfy hungry moments between meals. THE snacks These are the snacks that are eaten to regain strength, and although they provide momentary relief, many of these snacks are not good for your health.

Despite their appealing taste and convenience, most snacks on the market contain alarming levels of saturated fat, added sugars and sodium. These ingredients, consumed in excess, have been linked to a number of health problems, including obesity, type 2 diabetes and heart disease.

A new study conducted by Ohio State University suggests that Snacks account for nearly a quarter of American adults’ daily calories and account for about a third of daily added sugar.

Although dietitians are well aware of Americans’ propensity to snack, “the magnitude of the impact isn’t realized until you actually observe it,” he said in a statement. release the lead author of the study Christopher Taylor professor of medical dietetics at The Ohio State University College of Health and Rehabilitation Sciences.

The researchers analyzed data from 23,708 people over the age of 30 who participated in the study between 2005 and 2016. National Health and Nutrition Examination Survey from the CDC. The survey collects each participant’s diets over 24 hours, detailing not only what foods they ate, but also when they ate them.

Respondents were classified according to their level HbA1c a measure of blood sugar control, resulting in four groups: non-diabetics,

prediabetics, controlled diabetics and poorly controlled diabetics.

The results showed that Americans consume an average of 400 to 500 calories of snacks per day (often more than what they ate for breakfast) which offered little nutritional value.

“Snacks add the value of a meal to what we eat without it actually being a meal.” Taylor said. “You know what dinner will be: a protein, a side or two. But if you eat a meal of what you’re snacking on, it becomes a completely different scenario: usually carbs, sugars, not a lot of protein, not a lot of fruit, not a vegetable. So it’s not a complete meal.

Among the entire survey sample, Snacks accounted for between 19.5% and 22.4% of total energy intake, although they provided very little nutritional quality. Participants in the controlled diabetes group overall ate fewer sugary foods and fewer snacks than participants without diabetes and those whose blood sugar levels indicated they were prediabetic.

“Diabetes education appears to be working, but we may need to reintroduce education to people at risk for diabetes and even people with normal blood sugar levels, in order to begin to improve their eating behaviors before these people develop chronic illnesses,” Taylor said.

The most common snacks were prepared foods high in carbohydrates and fats, followed by sweets, alcoholic beverages, non-alcoholic beverages, including sweetened ones, proteins, milk and dairy products, fruits, cereals and , well below, the vegetables. Fruits and vegetables only made up about 5% of the total calories in snacks.

The study points out that it has limitations, in that capturing just 24 hours of food consumption does not necessarily reflect how people eat, but it nevertheless gives a good idea of ​​the habits of a large number of people. people. “And that can help us understand what’s going on, where the nutritional deficiencies are and what education we can provide. ” Taylor notes.

Now it’s all about replacing sugary snacks with healthier ones. Demonizing individual foods will not improve the levels of nutrients and vitamins needed by the body, the researcher explains, but will need to be replaced with foods that meet nutritional needs.

“It’s a question of purchasing behavior: what do we have at home?,” he said. “We think about what we’re going to take for lunch and cook for dinner. But we don’t plan our snacks like that. “You are then at the mercy of what is available in your environment.”

Smart snacking is a good way to stabilize energy and blood sugar levels and at the same time avoid binge eating. There are many smart snack options that can provide a significant nutritional boost. Here are some ideas:

1. Fruits and nuts:

– Apples, pears, bananas or berries are options rich in vitamins and fiber.

– Nuts like almonds, walnuts or pistachios provide healthy fats and proteins.

2. Vegetables and hummus:

– Carrots, celery, cucumbers or peppers with hummus make a tasty and nutritious combination.

3. Fruit yogurt:

– Yogurt with pieces of fresh fruit or dried fruit offers beneficial protein and probiotics.

4. Homemade granola bars:

– Made with oats, nuts, seeds and natural sweeteners, these bars are an energy and nutritious option.

5. Hard-boiled egg:

– Hard-boiled eggs are rich in protein and essential nutrients.

6. Cheese with multigrain or whole grain crackers:

– Combining cheese with whole grain crackers provides protein and complex carbohydrates.

7. Protein Shakes:

– Prepared with protein powder, milk or plant-based milks and fruit, smoothies are a quick and nutritious option.

8. Roasted Vegetables:

– Roasted vegetable sticks, like sweet potatoes or zucchini, are delicious and nutrient-rich.

9. Avocado toast

– Avocado slices on whole wheat bread contain healthy fats and fiber.

10. Chia Seed Yogurt:

– Adding chia seeds to yogurt provides omega-3, protein and fiber.

It’s important to read nutrition labels and choose options low in added sugars, saturated fat and sodium. Additionally, adjust portions to maintain a good balance in your daily diet.