Even snacks should be chosen wisely and scientifically when trying to lose weight.
A research team from King’s College London investigated the relationship between snack timing and health and found that consuming balanced snacks before 6 p.m. positively affects metabolism and heart health. The study involved 1,001 adults with an average age of 46 and focused on how snack timing and quality affect metabolic health.
According to the study, 95% of participants consumed an average of 2.28 snacks daily, accounting for about 22% of their total energy intake. Researchers categorized participants into morning, afternoon, and evening snack groups and low-snack groups.
The analysis revealed that nighttime snackers had an average hemoglobin A1c (HbA1c) level 5.54% higher than those without, and their post-meal blood sugar levels were approximately 147 mg/dL higher.
The research team highlighted the negative effects of late-night snacking, noting that snack quality tends to decline as the day progresses.
Dr. Anne Danahy, a U.S. nutritionist, explained that many people snack late at night out of habit rather than hunger. She pointed out that high-calorie, high-carb snacks such as potato chips and ice cream are commonly chosen, which can lead to weight gain and elevated blood sugar levels.
The body’s metabolic rate is highest in the morning and slows as the day progresses. Eating late-night snacks can weaken insulin response and complicate blood sugar regulation.
Based on additional analysis, the research team found that snack quality significantly impacts metabolic health. By evaluating snack processing levels, nutrient balance, and caloric content, they discovered that individuals who consumed high-quality snacks such as nuts and seeds had lower blood triglyceride and blood sugar levels than those who did not.
High-quality snacks provide a balanced combination of complex carbohydrates, protein, and healthy fats. They help maintain stable blood sugar levels while promoting longer-lasting satiety, which can help regulate meal portions later in the day. Dr. Danahy recommended healthy snack options such as apple slices with nut butter, Greek yogurt with berries and nuts, and whole-grain crackers with hummus and carrots. Individuals can enjoy snacks without negatively affecting their metabolism or weight by making smarter snack choices.
Most Commented