Eclipse Images/Getty Images A new study shows the quality of snacks you eat is more important than the amount or how often you snack. Timing also plays a role. Snacking late at night was linked with unfavorable blood glucose and insulin levels. Examples of high-quality snacks include fresh fruit, nuts, seeds, and Greek yogurt.༯strong> Examples of low-quality snacks include processed snacks, baked goods, and candy. Snacks are a major part of our diets, accounting for20% of energy intake among U.S adults. In a new study with more than 1,000 participants, researchers how having a snack at different points during the day and the quality of these snacks impacts your health. The study was presented atNUTRITION 2023 the annual flagship meeting of the American Society for Nutrition. The study found that the type of snacks you eat is more important than the amount or how often you snack. The timing of snacking also matters, and late-night snacking tends to consist of larger amounts and lesshealthy food choices of sweets and fast foods. Researchers looked at snacking quantity, quality, and timing with blood fats and insulin levels, and discovered that snacking on foods that contain nutrients proportionate to their calories was linked to improved blood fat and insulin levels. Additionally, they found that snacking late at night was associated with unfavorable blood glucose and lipid levels. Researchers did not find a connection between snacking frequency,calorie intake, and food quantity with blood fats and insulin. High quality snacks vs. highly processed snacks ӏpting for high-quality snacks reduces the consumption of excessive sugar, salt, and saturated fats that comes from processed snacks,Ԡsaid Lisa R. Young, PhD, RDN, nutrition consultant and author,Finally Full, Finally Slim &The Portion Teller Plan. ӈigh consumption of these can lead to poor health outcomes including obesity, high blood pressure, and risk of heart disease.Ԡ High-quality snacks also typically provide nutrients fora balanced diet which further promotes overall health. Paying attention to yourportion sizes does still matter, Young added. ӗhile itҳ always better to snack less to lower the overall daily caloric intake if one does snack remember that quality is key,Ԡsaid Dr. William Li, medical doctor and New York Times bestselling author ofEat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer.༯p> Ӑoor quality snacks tend to be ultra-processed foods נthe kind you find in the middle aisles of the grocery store or the gas station נand they are made with artificial preservatives, colors, flavorings, and they can be loaded with added sugar,ԠLi stated. High-quality snack foods, by contrast, are minimally processed, like tree nuts and seeds, ordried fruit נthinktrail mix נor whole fruits like anapple, pear, orange, etc. These high-quality snacks are good sources ofdietary fiber as well aspolyphenols that can help your body fight harmful fat, lower inflammation, and improve your health defenses, Dr. Li said. Eating late at night can result in eating more calories In many cases, eating late in the evening results in consuming additional calories. ӓnacking late at night tends to be unfavorable as it often leads to the consumption of excess calories due to unhealthy food choices,ԠYoung stated. Ӕhis leads to weight gain as calories eaten are less likely to be burned off and will be stored as fat. It disrupts proper digestion which can lead to discomfort making it difficult to sleep and lowering your sleep quality.Լ/p> For optimal health, Li agrees itҳ best to curtail eating when you finish dinner. In other words, donҴ snack before bedtime. ӗhat this does is expand the time you are fasting overnight נfrom the end of dinner through your sleep and until the morning,Ԡsaid Li. ӄuring fasting, your metabolism shifts from energy storage mode where itҳ loading up calories to energy burning mode, where it is burning down calories. By eliminatingevening snacking, youҬl drop your insulin levels for longer, burn morebody fat, and improve your metabolism.ࠌate night snacking interferes with this process and cuts short the time your metabolism can benefit from these critical processes.Լ/p> The best snacks to stay healthy Ӈood snacks would be nutrient-dense containing vitamins and minerals and low in saturated fats, added sugars, andsodium,Ԡsaid Young. Ӕhis would include fresh fruits, nuts, seeds, greek yogurt, etc.Ԡ When it comes to the timing of snacking, a few hours after breakfast and in the afternoon between lunch and dinner would be a good time to snack to maintain energy levels and prevent overeating for the next meal, Young explained. A light snack before a workout is always helpful to provide energy and perform better during the session. Although the timing of snacks is preferential, avoid snacking late at night before bedtime to prevent indigestion and improve sleep quality. Takeaway According to a new study, the type of snacks you eat is more important than the quantity or frequency of snacking. Timing also matters Eating snacks late in the evening was associated with unfavorable blood glucose and insulin levels. High-quality snacks contain vitamins and minerals and are low in saturated fat and added sugar. They include fresh fruit, nuts, seeds, and Greek yogurt.༯p> Low-quality snacks include processed snacks, baked goods, and candy.