This Surprising Snack Has 30% Fewer Calories—But Are You Making This Costly Mistake?

Snacking has long been a contentious topic in American diets, often viewed with suspicion and guilt. However, as Professor Sarah Berry, an associate professor at King’s College London and chief scientist at ZOE, emphasizes, snacking can be beneficial if approached correctly. “We’ve demonised snacking,” she says, “but it’s a great way to keep energy levels up throughout the day and add in healthy foods.” The challenge lies in the choices we make, as many commonly consumed snacks are not only calorie-dense but also nutritionally sparse. Think of items like crisps, chocolate bars, and biscuits—a far cry from what a healthy snack should be.

Consider this: on average, Americans derive about 25 percent of their daily energy intake from snacks, according to nutritionists. This statistic suggests that selecting the right snacks can significantly impact overall health. Professor Berry advises prioritizing options rich in protein, fiber, and healthy fats. “Opting for healthy snacks can be a great, simple way to improve our health,” she adds.

Building Nutritious Snacks

Nutritionist Nicola Ludlam-Raine recommends a straightforward formula for nutritious snacking: always include protein and fiber. This could mean pairing apple slices with cheese, berries with yogurt, or carrots with hummus. Protein is crucial for building and repairing tissues, while fiber is essential for digestive health. Alarmingly, Ludlam-Raine notes that 96 percent of people in the UK are not meeting the recommended daily intake of fiber, which is set at 30 grams by the NHS. Eating sufficient fiber is linked to a lower risk of various diseases, including heart disease and type 2 diabetes.

Professor Berry echoes this sentiment, suggesting practical combos like yogurt with fruit or cheese with whole grain crackers. “Options like popcorn, when you’re craving something crunchy and salty, and dark chocolate for a midday treat, are also excellent to have on hand,” she recommends.

So, what exactly should you be snacking on? High-fiber foods include most fruits and vegetables, beans, legumes, and nuts. Foods rich in protein consist of meat, fish, dairy, tofu, and lentils. One standout recommendation from Professor Berry is almonds. “Our research has shown that swapping typical UK snacks for almonds can reduce our risk of cardiovascular disease by a predicted 30 percent,” she claims. Almonds are highly nutritious, offering fiber, healthy fats, vitamin E, and magnesium, and they have recently been found to improve cognitive health and mood regulation.

Interestingly, despite their health benefits, almonds have often been demonized due to their calorie density. A packet might contain around 604 kcal and 51.1g of fat per 100g. Yet, Professor Berry counters this narrative, explaining that approximately 30 percent of the calories in almonds are not absorbed due to their unique cellular structure. Furthermore, studies have shown that nut consumers often maintain a healthier body weight compared to non-consumers.

However, moderation is key. While almonds are beneficial, overindulging is not advisable. Professor Berry suggests one or two handfuls, or about 30-60g, as a reasonable serving for an afternoon snack.

The Timing of Snacks

Another critical component to consider is when you snack. Shifting a snack from 11 AM to 11:15 AM may not have significant health implications, but experts advise against late-night snacking. Research indicates that 30 percent of people snack after 9 PM, and these late-night snackers often exhibit worse blood glucose and lipid control than those who snack during the day. Dr. Bostock, founder of The Sleep Scientist, explains that eating late sends a message to the body that there are still things to accomplish, potentially disrupting sleep quality. Experts recommend waiting two to three hours between your last meal and bedtime for better sleep.

In summary, snacking need not be a guilty pleasure. By choosing the right foods—rich in protein, fiber, and healthy fats—and timing them wisely, you can enjoy snacks that not only satisfy your cravings but also enhance your overall health. With simple adjustments, you can transform your snacking habits into a source of nourishment rather than a source of guilt.