Do you ever find yourself reaching for a snack even after having a healthy meal? Well, you’re not alone. It turns out that our habit of snacking on the go is causing more harm than we realize. According to health expert Prof Tim Spector, our constant exposure to ultra-processed foods (UPFs) like crisps, sweets, and biscuits is making us sluggish, hungrier, and putting our health at risk. It’s the mindless snacking that’s the real problem, he says. Whether it’s on our commute, at the office vending machines, or late at night in front of the TV, we’re bombarded with unhealthy snack options.
Research has revealed that a quarter of people are eating healthy meals but undoing their benefits with unhealthy snacks. This increases the risk of strokes and cardiovascular disease. So, is snacking bad now? Not exactly. Healthy snacking can still keep hunger at bay and stabilize blood sugar if done wisely. The quality of the snacks we eat is the main issue, followed by the mindlessness of how we eat them. Ultra-processed foods are high in fat, sugar, and artificial ingredients, which are bad news for our gut microbiome, satiety, and overall health.
But how can we avoid the temptation of unhealthy snacks? Here are some tips to help you eat in a way that reduces the desire for unhealthy snacks:
1. Figure out your food pattern: Keep a hunger and snack diary for a week to understand the snacks that keep you full and those that make you hungrier. Identify your craving times and plan healthy snacks for them.
2. Hack your breakfast: Consider a high-protein low-carb meal in the morning to help regulate blood sugar levels. Choose a protein and high-fibre breakfast to give you a better balance of blood sugar.
3. Build your meals to keep you full: Ensure each meal contains low GI carbs, an adequate amount of protein, fibre, and a small amount of healthy fats to stay fuller for longer and feel satisfied after eating.
4. Put protein first: Protein-based meals can make you less likely to feel hungry. Eating protein before other foods on your plate can help keep you full.
5. Avoid grazing: Constantly grazing can lead to repeated blood sugar spikes, making you hungrier and leading to insulin resistance over time.
6. Choose your fruit wisely: Berries combined with a protein source like Greek yoghurt or nut butter are an excellent choice of snack that won’t spike blood sugar levels.
7. Stop eating for 10 hours after dinner: Late-night snacking, even if it’s healthy, is associated with poor cardiometabolic health. Consider time-restricted eating to improve energy, mood, and gut health.
Remember, it’s all about making smart choices and being mindful of what you eat. By understanding your body’s hunger cues and planning your meals and snacks wisely, you can avoid the temptation of unhealthy snacks and improve your overall health.
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