The Nutritious Snack That Has 30 Per Cent Fewer Calories Than You Think
Nutrition experts and scientists are sharing their formulas for healthier snacking, revealing a nourishing nut that is often unfairly demonised. Healthier snacking can provide your body with vital nutrients and help maintain more consistent energy levels throughout the day.
The Formula for More Nutritious Snacking
Nutritionist Nicola Ludlam-Raine recommends a simple formula for creating snacks that leave you feeling full and nourished. "Always think about including protein and fibre," she says. "That could be apple and cheese, berries and yoghurt, carrots and hummus or nuts and dried fruit."
Protein is essential for building and repairing tissues such as muscle and bone, and it boosts immune health. Experts recommend eating between 1.2g and 1.6g of protein per kilogram of body weight daily. Ludlam-Raine adds that "96 per cent of people in the UK aren't getting the recommended amount of fibre." The NHS advises 30g per day, linked to lower risks of heart disease, stroke, type 2 diabetes, and bowel cancer.
Professor Sarah Berry seconds this approach, prioritising foods high in protein, fibre, and healthy unsaturated fats. "Yoghurt with fruit and cheese and whole grain crackers are two combos I love that check these boxes," she says. "Options like popcorn and dark chocolate are also excellent to have on hand."
What to Eat in Your Snacks
High-fibre foods include fruits, vegetables, beans, legumes, nuts, and seeds. High-protein options encompass meat, fish, dairy, eggs, tofu, lentils, beans, nuts, and seeds. Professor Berry strongly recommends almonds for their health benefits.
"Our research has shown that swapping typical UK snacks for almonds can reduce our risk of cardiovascular disease by a predicted 30 per cent," she explains. Almonds are rich in fibre, unsaturated fats, vitamin E, magnesium, and B vitamins, supporting long-term health and wellbeing.
New data highlights their impact on cognitive health and mood regulation. "We found that people who reported a higher almond intake reported lower rates of anxiety and were less likely to report neurodegenerative conditions like dementia or Parkinson's," Berry adds.
Challenging Calorie Misconceptions
Almonds have been unfairly demonised as high-calorie due to their fat content. However, Professor Berry challenges this view. "My research shows that approximately 30 per cent of the calories in almonds are not absorbed, due to the unique structure of almond cells. So, the back-of-pack calorie label for almonds is wrong," she says.
Studies indicate that nuts increase feelings of fullness, and nut eaters tend to have healthier body weights. "Nuts are an amazing source of protein, fibre, healthy fat, and antioxidants, boosting energy and keeping you full throughout the day," Berry notes. Moderation is key, with one or two handfuls (30-60g) recommended for an afternoon snack.
Does the Timing of Your Snacks Matter?
While shifting a snack by minutes may not impact health significantly, experts advise against late-night snacking. "Our research shows that 30 per cent of people snack after 9pm, and late-night snackers had worse blood glucose and lipid control compared to daytime snackers," Professor Berry says.
Eating late can disrupt sleep quality, as the body needs time to digest. Sleep experts recommend leaving two to three hours between your last meal and bedtime to ensure better rest and overall health.
