Here’s How to Snack for Better Blood Sugar Control, According to New Research

New research has shed light on the profound impact that snacking habits can have on heart and metabolic health, unveiling the critical roles played by both the content and timing of our snacks. This groundbreaking study, presented at the prestigious NUTRITION 2023 conference, which is the annual gathering of the American Society for Nutrition, delved into the snacking behaviors of over 1,000 individuals. The aim was to unravel the intricate relationship between snacking patterns and their effects on health, while probing into whether the quality, quantity, frequency, or timing of snacking held any significance in this complex equation.

Kate Bermingham, PhD, a post-doctoral research assistant at King’s College London and the lead author of this study, expressed the team’s interest in examining not only the “what” but also the “how” of snacking. In her words, “Snacking is a common dietary behavior, and many people ask us whether they should be snacking or not. Our research question was, ‘Is what you are snacking on more important than how frequently you snack?'”

Indeed, snacking has become an integral part of the daily routine for most Americans and many Europeans. Recent research published in the journal Nutrients in 2023 reported that over 90% of adults in the United States admit to indulging in one or more snacks on any given day, with an average of 1.2 to 3 snacking occasions daily. However, these seemingly innocuous snacks can add up quickly, contributing not just to additional calories but also to the intake of impactful nutrients such as sodium, saturated fat, and added sugars.

The key findings of this study have profound implications for our approach to snacking. The research, although still considered preliminary, drew upon data from the ongoing ZOE Predict study, a comprehensive nutritional research project in the United Kingdom. This study’s participants, 95% of whom identified as “snackers,” provided crucial insights into their dietary habits over a span of 2 to 4 days. The researchers evaluated the healthfulness of snacks by assigning quality scores to them, distinguishing between high-quality snacks like nuts, seeds, and fruits, and highly processed, unhealthful options such as candy and cookies. Additionally, the timing of snacks was meticulously noted, with late-night snacking defined as consuming food after 9 P.M.

The study’s analysis extended beyond mere dietary observations, exploring various health metrics including weight, blood glucose levels, insulin levels, and blood lipid profiles. Astonishingly, the research unearthed that individuals who opted for high-quality snacks tended to exhibit healthier triglyceride and blood sugar levels than their counterparts who favored highly processed snacks. Equally compelling was the revelation that those who indulged in late-night snacking tended to experience unfavorable blood sugar and triglyceride levels, especially when compared to those who snacked during daylight hours. Remarkably, the quantity and frequency of snacks seemed to exert far less influence on health outcomes in comparison to the quality of snacks consumed.

Kate Bermingham succinctly summarized the potential implications of these findings, noting that “the study concluded snacking behavior may be a key dietary target to improve risk factors for diet-related diseases, and healthy snacking earlier in the day can be part of a healthy lifestyle.” This statement underscores the pivotal role of snack selection in shaping one’s health trajectory and invites us to reimagine snacking as a pathway to enhanced well-being.

The correlation between snack quality and health outcomes is consistent with our understanding of nutrition. High-quality snacks, enriched with essential nutrients, have the potential to ameliorate critical health markers such as blood sugar and blood lipids. According to Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of “Read It Before You Eat It—Taking You from Label to Table,” high-quality snacks offering a combination of whole-grain carbohydrates, protein, and healthy fats can contribute to stabilizing blood sugar levels, which, in turn, can aid in managing conditions like diabetes and triglyceride imbalances.

Nevertheless, the study’s findings regarding the detrimental effects of late-night snacking on health outcomes offer a distinctive perspective. This aligns with prior research that has underscored the adverse consequences of consuming meals or snacks late at night. A 2022 study published in Cell Metabolism revealed that late-night eating heightened daytime hunger, reduced daytime energy expenditure, and ultimately increased the risk of obesity. The underlying reason for these findings likely lies in the types of snacks typically chosen during nighttime indulgences.

Anne Danahy, MS, RDN, of Craving Something Healthy, highlighted the fact that many individuals resort to nighttime snacking out of boredom or habit rather than genuine hunger. Consequently, the snacks selected during these moments are often devoid of nutritional value, offering empty calories that fail to nourish the body. Such habits contribute to weight gain and may elevate blood sugar and cholesterol levels, further underscoring the importance of snack quality.

Furthermore, what is particularly intriguing about the results of the King’s College study is the revelation that snack quantity appeared to wield less influence on health outcomes compared to snack quality. Bonnie Taub-Dix proposed a possible explanation for this observation, suggesting that the relatively short timeframe examined in the study might account for this. Snack quantity might have a more substantial impact on long-term aspects like weight and digestion, whereas snack quality could exert a more immediate effect on blood sugar levels, especially if the snack is laden with added sugars without the balancing presence of protein or healthy fats.

Given the continued prevalence of snacking in modern society, it becomes imperative to make informed choices between meals to safeguard our health. Bonnie Taub-Dix recommends viewing snacks as mini-meals and suggests opting for snacks that offer a balance of protein, carbohydrates, and healthy fats. Such snacks provide a trifecta of nutrients that can help sustain energy levels and promote overall health. Similarly, Anne Danahy emphasizes the importance of incorporating a variety of macronutrients into snacks to ensure they provide the essential nutrients needed for healthy munching.

Some of her top recommendations for nutrient-rich snacks include:

1. An apple paired with peanut or almond butter.
2. Greek yogurt accompanied by berries and a handful of nuts.
3. Grapes or other fruits alongside cheese and nuts.
4. Pretzel chips or whole-grain crackers served with carrots and hummus.

Ultimately, the decision to curtail nighttime snacking should be approached thoughtfully, taking into consideration individual needs and habits. As Anne Danahy suggests, individuals should evaluate whether they genuinely require a nighttime snack, keeping in mind factors such as the timing and size of their dinner. If hunger persists and disrupts sleep, planning a healthy, sustaining snack is a prudent choice. However, if late-night snacking is more of a habit than a necessity, it may be worthwhile to consider reducing this practice, which could lead to improved sleep quality and a lower risk of heartburn.

For individuals with specific health conditions that necessitate more frequent eating, such as diabetes or hypoglycemia, it is paramount to adhere to medical advice regarding snack timing. Consulting with a healthcare professional can provide tailored guidance on the most suitable snacking regimen in these cases.

In conclusion, the research presented at NUTRITION 2023 offers a compelling narrative about the intricate relationship between snacking habits and our health. Snacking is not merely an indulgence but a dietary behavior that can significantly impact our well-being. It is a reminder that the choices we make in terms of snack quality and timing can play a pivotal role in our overall health journey. By selecting nutrient-rich snacks and paying attention to when we snack, we can harness the potential of snacking as a tool for better health and well-being in our fast-paced lives.