ENERGY bars in the lull before lunch or dinner, crisps at the end of the day, and chocolate an hour before bed.
You might be one Brit who relies on snacks for energy or to satisfy cravings.
Even though you may not consider your snacks to be meals per se, Dr Sarah Berry, a nutritionist and expert in the field of eating events calls them ‘eating events’.
Recently, the associate professor of King’s College London and ZOE’s Chief Scientist appeared on Gut Health Platform’s “Science and Nutrition” podcast and discussed all things snacking.
In a conversation with ZOE cofounders Tim Spector, Jonathan Wolf and Dr Berry, the Brits have an average of six meals and snacks per day.
Dr Berry said that in the UK and US, 25 percent of our energy is derived from snacks.
She said that 75 percent of the snacks you eat are highly processed. This is not good for your health.
Consider Crisps and Cadbury Milks, biscuits, and cakes. They are all high in sugar, refined carbohydrates and unhealthy fats but low in protein.
Dr Berry also told Tim and Jonathan the timing of a snack is just as important.
When is the worst time to snack during the day?
“Research shows very clearly that snacking after 6pm or even after 9pm has a negative impact on your Health, and many other randomised controlled trials support this,” Dr Berry stated.
The food scientist says that about 35% of people like to nibble something late at night.
Tim suggested that TV could be a factor.
Everyone is watching TV when you watch Gogglebox. He pointed out that on their couches, people had plates of cakes and sandwiches, along with their cups of tea and coffee.
This is a tradition in many parts the UK. It’s impossible to watch TV without snacks.
Dr Berry elaborated on the harmful effects of eating late at night.
She cited a study comparing people who ate breakfast earlier to those who had it later.
The scientist added: “But we also know that it is unfavourable because your body clock goes against how you metabolise food.”
What kind of snacks can I have?
Dr Berry said that eating ultra-processed snacks puts you in a state called “metabolic confusion” which causes your blood sugar to spike and then drop.
After eating your cake or crisps, you may experience a dip in your blood sugar that can increase your appetite rather than reduce it.
Dr Berry said, “It causes you to consume more food at your meal next time.”
When you eat ultra-processed foods, you will tend to eat more quickly. This means that your brain won’t get enough time to receive fullness signals.
This is not limited to crisps or cake.
Dr Berry says that many snack bars marketed as being healthy can cause your body to react the same, unless there are nuts in them.
It is important to eat well throughout the day.
Jonathan says he eats dark chocolate whenever he feels hungry.