Nutrition Experts Challenge Snacking Myths and Reveal Surprising Calorie Truth
Snacking has long been viewed with suspicion in dietary circles, but leading nutritionists and scientists are now advocating for a more nuanced approach. According to Professor Sarah Berry, associate professor at King’s College London and chief scientist at ZOE, snacking can be a beneficial practice when done correctly. "We've demonised snacking, but it's a great way to maintain energy levels and incorporate healthy foods into our diet," she explains. With snacks accounting for approximately 25 percent of daily energy intake for many individuals, making smarter choices can significantly impact overall health.
The Formula for Healthier Snacking
Nutritionist Nicola Ludlam-Raine proposes a straightforward formula to enhance snack nutrition. "Always consider including protein and fibre," she advises. Examples of such balanced snacks include apple paired with cheese, berries with yoghurt, carrots with hummus, or nuts combined with dried fruit. Protein is crucial for tissue repair and immune function, with experts recommending daily intake between 1.2g and 1.6g per kilogram of body weight. Meanwhile, fibre intake is often inadequate, as 96 percent of people in the UK fail to meet the NHS recommendation of 30g per day, which is linked to reduced risks of heart disease, stroke, type 2 diabetes, and bowel cancer.
Professor Berry supports this strategy, emphasising foods rich in protein, fibre, and healthy unsaturated fats. "Yoghurt with fruit or cheese with whole grain crackers are excellent combinations," she notes. For those craving specific textures, she suggests popcorn for a crunchy, salty fix or dark chocolate as a midday treat.
Almonds: The Misunderstood Superfood
Among various snack options, almonds stand out as a particularly nutritious choice, according to Professor Berry. "Our research indicates that replacing typical UK snacks with almonds could lower cardiovascular disease risk by an estimated 30 percent," she reveals. Almonds are packed with fibre, unsaturated fats, vitamin E, magnesium, and B vitamins, contributing to long-term health and wellbeing. Recent findings also highlight their potential benefits for cognitive health and mood regulation, with higher almond consumption associated with reduced anxiety and lower rates of neurodegenerative conditions like dementia or Parkinson's.
Despite their calorie-dense reputation—often showing around 604kcal and 51.1g of fat per 100g on labels—Professor Berry challenges this perception. "Nuts have been unfairly demonised due to their fat content," she argues. "My research shows that about 30 percent of the calories in almonds are not absorbed because of their unique cellular structure, meaning the calorie labels are inaccurate." Studies further indicate that nuts enhance feelings of fullness and are linked to healthier body weights among consumers.
However, moderation is key. Professor Berry recommends one or two handfuls (30-60g) as an appropriate afternoon snack, emphasising that almonds should be part of a varied diet.
Timing Matters: Avoiding Late-Night Snacking
While minor timing adjustments may not drastically affect health, experts caution against late-night snacking. Professor Berry points out that 30 percent of people snack after 9pm, which is associated with poorer blood glucose and lipid control compared to daytime snacking. Dr. Bostock, founder of The Sleep Scientist, adds that eating close to bedtime can disrupt sleep quality by signalling the body to remain active for digestion. Sleep experts generally advise allowing two to three hours between the last meal and bedtime to promote better rest.
In summary, snacking can be a health-positive habit when focused on nutrient-rich options like almonds, which offer surprising calorie benefits and support overall wellbeing. By prioritising protein and fibre and avoiding late-night indulgences, individuals can transform their snacking routines into opportunities for nourishment and sustained energy.
