Snack Timing and Quality Matter

This is a summary of the research study: Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study.

The Yolk

Is there a relationship between snacking frequency, quality, and timing and cardiometabolic health?

• 854 healthy adults reported snack intake, hunger rating, and physical activity
• Gut samples and cardiometabolic blood tests were done
• Snacks were categorized into processed level and quality
  • Highly processed vs. less processed
  • Nutrient content

What are cardiometabolic measures?

• Glucose – how much sugar is in the blood fasting and after a meal
• Insulin resistance – how well your body responds to glucose
• Triglycerides – fat found in the blood post meal and overall
• Lipid profile – LDL and cholesterol
• Blood pressure

Noteworthy Results

• Frequency of snacking
  • Not associated with any cardiometabolic changes
  • Not associated with body weight measures
• Quantity of snacks
  • More snacks per day associated with:
    • higher intakes of sugar and fat
    • more calories consumed
• Quality of snacks
  • Lower quality snacks associated with:
    • higher insulin
    • higher triglyceride levels
    • higher body weight
    • greater hunger levels
  • Meal and snack quality was not always the same
    • 44% of participants had different qualities for snacks and meals
      • High quality meals with low quality snacks or vice versa
• Processed level of snacks
  • Unprocessed snackers had:
    • lower body weights
    • lower glucose levels
    • lower triglycerides
• Timing of snacks
  • Late evening snackers (after 9 p.m.) had significantly worse measures of cardiometabolic health
    • Higher glucose
    • Higher triglycerides post snack
    • Poorer snack quality
• Snacking and the gut microbiome
  • No relationship found

Other fun facts

• The most calories consumed were at dinner for most participants
• Snacks tended to be higher in carbohydrates, fats, and sugar and low in protein
  • Popular snacks included drinks, candy, cookies, brownies, nuts,seeds, fruits, bread, cheese, cakes and pies
• Average snack intake was 2.28 snacks per day

Perspective

• The main takeaway is those who eat snacks earlier in the day, higher quality, and the least processed had the best outcome of cardiometabolic measures
• While many studies are needed to confirm, it has been shown that high quality snacks matter and will keep you full until meal time
  • Check to see that your snack isn’t entirely carbohydrates and sugar
    • Fiber, protein, healthy fats are all good additions
    • Try for dinner to be the last consumed food for the day

Related Resources

• Those with a higher BMI tended to snack on lower quality foods
• 1-2 snacks per day may lessen the metabolic load and fill in nutritional gaps
• A snack of hummus helped curb hunger in this study
• Snacking associated with a more nutrient dense diet
• Snacking in general is not related to BMI
• The healthiest diet for heart health

Recommendations

• 100+ snack ideas from Eating Well
• Healthy snack selections at Thrive Market

Citation: Bermingham, K.M., May, A., Asnicar, F. et al. Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study. Eur J Nutr (2023). https://doi.org/10.1007/s00394-023-03241-6