Plus, the quest for a quality snack.
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| | I used to get hangry now and then, feeling cranky and snappy because I hadn't eaten a sugary snack for a while. For me, that only stopped when I replaced cookies and candy with berries, nuts, and cheese. I felt a lot better soon after getting off the sugar-rush roller coaster. | | What else might you find in a healthy snack drawer? | | | | Let's unwrap this,
Tim Snaith
Newsletter Editor, Healthline |  | | Written by Tim Snaith
November 14, 2023 • 3 min read | | | |  | | | How to snack for better health | | Snacking has gotten a bad rap over the years. But emerging research suggests snacking may not be so bad after all — it's the quality of your snacks that matters most. | | A study presented at the NUTRITION 2023 conference this summer found that higher quality snacks, not quantity or timing, were linked to better heart health markers. | | But what makes a quality snack? Think filling, nutrient-dense, balanced snacks like nuts, seeds, Greek yogurt, and fresh fruit. One helpful tip is to pair carbs with protein or fat to help prevent a blood sugar roller coaster. Examples include: | | | • | | a piece of fruit with nuts or peanut butter | | | | | • | whole grain crackers with cheese | | | What about meal frequency? You commonly hear that eating smaller meals more frequently throughout the day is better for your health. But according to the research, that may not be true at all. One study found that increasing the frequency from 3 to 6 meals a day did not help weight loss and actually increased participants' hunger and desire to eat. | | Another observational study of 50,000 adults found that spacing meals 4–6 hours apart helped better regulate appetite and blood sugar levels than grazing all day. For people wishing to avoid long-term weight gain, this study took a hard line on snacking (literally "no snacking") and recommended an 18- to 19-hour overnight fast followed by a large meal in the morning. | | So, on the evidence of these two studies, eating fewer meals farther apart is better — if you can stick to it. But if you feel like snacking, the most recent evidence suggests that nutritious mini-meals (high quality snacks) can keep you satisfied between meals and provide lasting energy. | | In contrast, sugary processed foods and salty snacks can cause carb crashes and even anxiety in some people, without satisfying hunger. | | With thoughtful choices and good timing, snacking can positively affect your health. | | Tell us: What's your go-to healthy snack? Or are you anti-snackin'? Let us know by email. | | | | | Well prepared | | | | | | |  | | Bentgo® Reusable Snack Container | | Snack healthier on the go while reducing waste with the Bentgo Snack Cup. Ditch single-use plastics and pack nutritious mini-meals in this sleek, BPA-free cup, which features a leakproof dual-compartment design to keep ingredients separate until you're ready to mix and match. It's available in stylish two-tone colors to match your other Bentgo sets! | | | | Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health. | | | | | | | | | | | Get the Wellness Wire Wishlist! | | Want health and wellness products that actually work? We vet and review hundreds of brands, services, and products to help you live better. Sign up for the Wishlist to get our recommendations and exclusive deals. | | | | | | | | | | | | | | What we're digesting | | 🩸 Foods and meal plans for iron deficiency. Anemia no more. | | 💓 Vitamin B12 benefits you should know about. From your hands and feet to your mind, this micronutrient keeps you ticking all over. | | 💪 High sugar diet may lead to brain decline. Too much sugar may harm your brain's garbage collection process. | | ⏲️ "Life's Essential 8." These heart-healthy habits may slow biological aging by an average of 6 years. | | | Thank you for reading! Next time, we'll be taking extra special care of an all-important organ. | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | adding a bay leaf to my chili recipe. | | | | |
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