Smart Snacking: Choosing What Works for You

Snacking has long been a debated topic in nutrition. Some people thrive on small, frequent meals, while others prefer to stick to main meals only. The truth? There’s no one-size-fits-all approach. Whether you’re a regular snacker or not, the key is to make choices that support your health, energy levels and lifestyle. Let’s break it down.

To Snack or Not to Snack?

Snacking may be beneficial if:

• You have long gaps between meals and need an energy boost

• You engage in regular physical activity and require extra fuel

• You experience dips in blood sugar and need steady energy

• You have increased nutritional needs, such as during pregnancy or post-exercise recovery

You may not need snacks if:

• You feel satisfied and energised from structured meals

• You find snacking leads to mindless eating rather than true hunger

• You prefer intermittent fasting or time-restricted eating patterns

  
  

Both approaches can be healthy. It’s all about listening to your body and choosing what works best for you.

Nuts: The Ultimate Smart Snack?

One of the most science-backed, nutritious snack options is nuts. But aren’t nuts high in calories? They are, but that’s not necessarily a drawback.

Not All Calories Are Absorbed

A common concern is that eating nuts leads to weight gain due to their calorie density. However, research shows the body doesn’t absorb all the calories from nuts. A 2022 study published in The American Journal of Clinical Nutrition found that the actual energy absorbed is lower than what’s listed on nutrition labels. This is because the fibrous cell walls in nuts limit full fat digestion (Novotny et al., 2022).

Nuts Support Weight Management

Regular nut consumption has been linked with better weight control. A 2021 meta-analysis in Obesity Reviews found that those who regularly eat nuts tend to have a lower risk of obesity and reduced body weight over time. Their combination of protein, fibre and healthy fats helps promote satiety, potentially reducing overall calorie intake from other foods (Freisling et al., 2021).

Nutrient Powerhouses

Nuts are loaded with essential nutrients that support overall wellbeing:• Healthy fats (monounsaturated and polyunsaturated) for heart and hormone health• Protein for muscle repair and maintenance• Fibre to aid digestion and support gut health• Vitamins and minerals, including magnesium, vitamin E and zinc

Blood Sugar Control and Heart Health

Research consistently shows that nuts benefit metabolic and cardiovascular health. A 2023 review in Nutrients concluded that regular nut intake helps reduce the risk of type 2 diabetes and supports stable blood sugar levels, thanks to their fibre and healthy fats (Guasch-Ferré et al., 2023). They also help lower LDL (bad cholesterol) and raise HDL (good cholesterol), contributing to heart health (Ros et al., 2021).

Smart Snacking Tips

If you enjoy snacking, here are some ways to do it wisely:

• Pair protein with fibre, such as nuts with fruit, Greek yoghurt with seeds or hummus with veg

• Be mindful of portions but don’t fear calories. A small handful of nuts (about 28g) delivers lasting nutrition

• Avoid ultra-processed snacks high in added sugars and refined oils

• Snack with intention. Eat when you’re genuinely hungry, not out of habit or boredom

Final Thoughts

There’s no right or wrong when it comes to snacking. Some people feel better with regular snacks, while others prefer to stick to meals only. What matters most is the quality of what you eat, not how often. Nuts, in particular, are an excellent snack option as they are nutrient-dense, satisfying and proven to support energy and metabolic health better than many processed alternatives.

What’s your go-to snack? Do you enjoy snacking regularly or prefer to keep it simple with main meals?