For a long time it was considered irrelevant whether you eat three large meals or five smaller snacks a day – after all, the calories are the same, right? We’ll tell you how unhealthy snacks really are and why intermittent fasting isn’t just a trend.
Table of Contents
How unhealthy are snacks?
1. This is why snacking makes you fat
Of course, you already know that sugary snacks such as chocolate , chocolate bars or gummy bears make you fat. However , not everyone is aware that healthier foods such as bananas, grapes or apples as snacks slow down weight loss and even lead to fat storage . Although intermittent fasting has established itself as a diet, many people do not understand the mechanism behind it. The weight loss from intermittent fasting isn’t primarily a result of consuming fewer calories, it’s related to our blood sugar and insulin levels.
It’s true that calories make the biggest difference in weight gain or loss. However, insulin plays a role that should not be underestimated. The pancreatic peptide hormone is released when our blood sugar levels rise. Insulin channels the sugar from our blood to where it is needed – into the cells. This is the only way that muscles and organs such as the brain can be supplied with energy. Actually a good thing – but here, too, the quantity makes the poison. Since insulin is a so-called anabolic hormone – and is therefore responsible for the build-up processes – constant insulin secretions lead to the liver getting too much sugar, which it has to store in the form of fat.
This phenomenon has already been confirmed in studies. In a 6-year Danish experiment with over 2000 subjects, the fat mass and body fat percentage increased significantly over the years in those people who ate fewer main meals but many small snacks in between . On the other hand, those who ate several large main meals without snacks in between lost weight during the test period.
2. Snacks increase the risk of diseases
In addition to weight gain – which is bad enough – frequent snacking can also promote lifestyle diseases. The constant rise in blood sugar forces our body to constantly produce and release insulin. The cells get used to the insulin over time and need an ever-increasing dose to respond to the hormone. The so-called insulin sensitivity is lowered and ultimately leads to insulin resistance – type 2 diabetes .
At the same time, the constantly increased blood sugar level leads to inflammation in the blood vessels and the entire body. These in turn promote other diseases such as high blood pressure , obesity and disorders of the fat metabolism – the components of the dangerous metabolic syndrome .
3. Time matters
In fact, the time of your meals and snacks also matters. Studies have shown that people who – with the same calorie intake – tend to snack in the evening have a higher BMI than those who snack in the morning and mid-morning. In addition, the insulin level and the insulin secretion of the pancreas fluctuate throughout the day. In the first half of the day, around 80 percent of people have insulin levels that are significantly higher than in the evening, which is why the body is better able to process sugar and lower blood sugar levels in the morning and mid-morning. If you have a choice, grab healthy snacks like fruit and raw vegetables in the morning instead of at night.
Also exciting: breakfast yes or no – what is healthier? >>
Exception – sporting activity
A big exception to in-between meals and snacks is exercising. Intensive exercise uses up the carbohydrates stored by the body as glycogen and endurance sports in particular ensure the burning of fat stores. Since beginners in particular should refrain from training on an empty stomach, snacks such as bananas, apples, etc. are permitted and encouraged before exercise. Above all, dose carbohydrates depending on your physical activity. If you don’t exercise, you don’t have to fill up your storage with sugar from bananas, muesli bars or pasta!
Also interesting: Attention! Avoid these foods before exercise! >>
This helps against hunger between the main meals
- Adequate hydration
Since dehydration can also manifest itself as hunger, a basic recommendation for anyone who wants to avoid hunger, cravings and frequent snacking is to drink enough and regularly. Still water, unsweetened tea, but also (up to three cups) coffee are suitable for this . - Filling main dishes
If you don’t eat your fill with the main meals, you will more often reach for snacks that don’t sufficiently satisfy your appetite. It is therefore better to eat three large main dishes a day that fill you up completely. Protein and fiber in particular will keep you full in the long term. Pulses such as lentils, peas, chickpeas or beans are particularly suitable as filling supplements .
Tip: If you’re unbearably hungry, grab raw vegetables (cucumber, carrots, peppers, tomatoes) or nuts (walnuts, pumpkin seeds, almonds) instead of muesli bars or fruit. - Eat mindfully
If you eat while you are distracted by the television or the newspaper, for example, you will perceive the body’s satiety signals less well. Studies have shown that distracted people eat more quickly and in larger quantities than people who take their time and concentrate fully on eating.
Snacking and Cravings: Instagram Live with Dr. Matthew Riedl
dr Matthias Riedl ( @drmatthiasriedl) has answered your burning questions on the topic “Snack desire: How can I resist?” on our Instagram account @vital_magazin . The nutrition doc explains why we snack, how we can prevent food cravings and which healthy snacks we can use.
Our recommendation: If you want to make your diet healthier in the long term, Dr. Riedl’s nutrition app ” myFoodDoctor “.
