Snacks are a great way to give your body extra energy between meals. Snacks play a crucial role in maintaining blood sugar levels and providing essential nutrients to support our overall health and well-being. but not all snacks are healthy. In this article, I will share some adjustments you can make to your snacks to live a healthier life.

Swapping a candy bar for chia pudding
Consuming too much candy can result in high amounts of unhealthy substances like sugars and fats. Saturated fat plays a significant role in the development of high cholesterol, which can lead to high blood pressure, heart disease, and stroke. Having too much sugar in your diet, regardless of the type, can lead to dental cavities, weight gain, and overall poor nutrition, especially if sugary foods replace nutrient-rich foods. While it’s a myth that eating too much sugar causes diabetes, indulging in sugary foods can raise your blood sugar levels if you already have diabetes, which can lead to more complications. Depending on the candy, one serving can contain a high number of calories. Some popular candy brands have between 250 and 280 calories per serving. Regularly eating candy can cause you to consume too many calories overall, resulting in weight gain. Being overweight or obese can lead to serious health problems like high blood pressure, diabetes, heart disease, and certain types of cancer.

Chia pudding is made by combining chia seeds with milk of your choice and letting it sit overnight to achieve a creamy, pudding-like texture. These seeds absorb liquid, forming a gel-like consistency. Researchers found a high content of alpha-linolenic (ALA) fatty acids in chia seeds.
Studies conducted on animals and humans have shown that omega-3 fatty acids have a positive impact on cardiovascular health. They can lower cholesterol levels, regulate heart rhythms and blood pressure, prevent blood clots, and reduce inflammation. The fiber in chia seeds is mainly soluble fiber and mucilage, which can help lower LDL cholesterol and slow down digestion, preventing spikes in blood sugar levels after meals and promoting a feeling of fullness. The Nurses’ Health Study discovered a 40% reduced risk of sudden cardiac events in women who consumed higher amounts of ALA. They are also a complete protein, meaning they contain all nine essential amino acids that the body cannot produce on its own. Although chia seeds alone may not have a significant impact on human health, they can contribute to disease prevention when incorporated into a varied plant-based diet and combined with other healthy lifestyle behaviors.

Swapping chips for popcorn
Potato chips have no nutritional value and are considered to be empty calories. They are high in fat and low in fiber and protein. Baked chips, on the other hand, are highly processed and often have such a low fat content that you can eat a lot without feeling full. This can lead to consuming excessive sugar and causing a surge in insulin, which promotes fat storage.

Popcorn is often seen as a healthy snack due to its high dietary fiber and low calorie count. However, not all popcorn is created equal. When air-popped and lightly seasoned, popcorn is a healthy snack because it is whole-grain and high in fiber. Whole grains have been linked to a lower risk of heart disease, diabetes, and certain cancers. Popcorn actually makes for a pretty good snack, especially for those who struggle to eat enough fruits, vegetables, and whole grains. Air-popped popcorn is a good way to prepare popcorn because it allows for control over the seasonings added afterwards. In addition to fiber, popcorn is also a good source of antioxidants called polyphenols, which have been linked to better circulation, digestive health, and a potentially lower risk of certain cancers. Popcorn is also highly satiating, meaning it makes people feel fuller than a similar-calorie amount of potato chips.

Swapping cookies with apples and nuts
Packaged cookies are processed foods that often contain high-fructose corn syrup. Studies have shown that mice who consumed high-fructose corn syrup gained more weight than those who ate table sugar, even when consuming the same amount of calories. Eating cookies loaded with sugar causes a spike in your glucose levels, followed by a crash. This spike-and-crash cycle leads to cravings for more sugary foods. Cookies are often low in fiber. Lack of fiber means you’ll feel hungry again soon after eating cookies. High-fiber foods keep you fuller for longer, help maintain a healthy body weight, and reduce the risk of heart disease and cancer.

Apples are a nutritious and low-calorie fruit that offers numerous health benefits. Different types of apples have varying nutrient profiles, with red apples being particularly rich in antioxidants.
Eating apples helps stabilize your blood sugar because they are high in fiber and low in sugar. The antioxidants and fiber in apples, particularly pectin, can help lower cholesterol levels. Apples contain anti-inflammatory substances, such as fiber and quercetin, which can reduce chronic inflammation. Apples can inhibit the growth of harmful microbes in the gut and promote good gut health by acting as a prebiotic. Apples also help to satisfy hunger longer, especially when combining them with a handful of nuts. Although nuts are high in fat, the majority of them are unsaturated. Nuts are also a good source of protein, B vitamins, vitamin E, and minerals such as iron, potassium, selenium, magnesium, zinc, and copper. Due to their high fat content, nuts are also high in calories. It is recommended to limit your portion size to a small handful (30g).

Tips:
When looking for snacks, choose options that are lower in sugar and salt.
Find snacks that satisfy. Dietitians recommend combining a complex carbohydrate with lean protein, healthy fat, and fiber.
While food companies are working to offer healthier snacks, it’s important to read the label and look beyond terms like “healthy” or “natural” on the label.
Drinks also contribute to your calorie intake between meals. Consider options like plain or sparkling water, unsweetened tea or coffee, or a small glass of 100% fruit juice.

sources:
https://www.livestrong.com/article/509860-why-is-candy-bad-for-your-health/
https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/
https://betterme.world/articles/chia-pudding-benefits/#:~:text=Chia%20pudding%20benefits%20include%20better,acids%20and%20healthy%20fats%20intake.
https://health.clevelandclinic.org/7-worst-snacks-dietitian-never-eat/#:~:text=Potato%20chips%20lack%20any%20significant,low%20in%20fiber%20and%20protein.
https://www.heart.org/en/news/2019/06/18/popcorn-as-a-snack-healthy-hit-or-dietary-horror-show#:~:text=In%20addition%20to%20fiber%2C%20popcorn,popcorn%20is%20its%20high%20satiety.
https://www.eatthis.com/surprising-side-effects-eating-cookies/
https://health.clevelandclinic.org/benefits-of-apples/
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/are-nuts-good-for-you
https://www.heart.org/en/news/2022/11/28/make-better-snack-choices-with-these-healthy-tips#:~:text=Look%20for%20snacks%20that%20are,over%20until%20the%20next%20meal.&text=Dietitians%20recommend%20trying%20to%20pair,don’t%20forget%20the%20fiber.