Is snacking good or bad?

A snack is typically thought of as a small meal, or a food eaten in between main meals. A snack can be a food or a drink. Interestingly, there is no specific definition of a snack and no specific guidance on snacking in the UK.  

Snacking and weight gain

In some countries an increase in snacking has coincided with an increase in weight gain across the population. Having said that, the scientific evidence on snacking and weight gain is inconsistent. Overall, the consensus among scientists is that there is a lack of strong evidence showing that snacking per se contributes to weight gain. What you choose to snack on is much more important!

When you are hungry but can’t for whatever reason have a balanced meal at that time, having a healthy snack high in protein and fibre is great way to avoid unhealthy snacking. Research has shown that when we are very hungry and/or short for time, we are more likely to grab whatever is on hand or most convenient. This is likely to be highly processed food which often does not fully satisfy your hunger for longer than a few minutes! Snacks high in calories, fat, and sugar when eaten regularly can lead to weight gain. Great examples of high protein snacks include hard boiled eggs, nuts, Greek yogurt, kefir and cheese.

In summary

Snacking is neither ‘good’ nor ‘bad’, it all depends on what the snack is and total energy intake, rather than food frequency. Depending on the choices you make, snacks could contribute to a healthy energy and nutrient intake. There is no perfect meal plan that suits everyone. Knowing yourself and planning your own meals can be a great step to avoid unnecessary and unhealthy snacking. Remember, the best diet is the one that works for you and the one you can stick to long-term.

References

Miller, R., et al. (2013) Is snacking good or bad for health: An overview, BNF Nutrition Bulletin, 38, pp. 302-322.