There are healthy snacks that help keep the line. Nutritionist Stefano Vendrame: “What matters most is what you eat and in what quantity”

Yes, healthy snacks are precious for our health. It proves it a British study – recently published onEuropean Journal of Nutrition – during which sortthe data collected by the app were analyzed Zoe Nutrition Between 2018 and 2019, involving 854 people who constantly recorded what and when they ate in 24 hours for several consecutive days. Subsequently, the researchers carried out a series of tests on their health, from cardiovascular control to fat and glucose levels in the blood. Result: surprisingly, 95% of the participants granted themselves snack Among meals, in most cases exaggerating with doses. But While those of low quality, often ultra processed, were associated with higher levels of triglycerides (a type of fat in the blood linked to heart disease) and insulin resistance, with healthy snacks the opposite occurred. “Our study has shown that their quality is more important than quantity or frequency,” said Kate Bermingham, the main author of the study, PhD, post-dictate foam at the King’s College in London. This now reports the theme of the breaking -shows to the center of the speech, the theme ignored – or even not recommended – in recent years, after a long period in which six or seven daily micro -patches were even in vogue.

Snacks yes or not?

«The truth is that, For a healthy person without particular needs, the distribution of food over the day does not make a big difference», Explains Stefano Vendrame, nutritionist biologist author of the book Food traps. What went wrong in our diet and how to remedy it (Longanesi, 300 pages, 18 euros). «What matters most is what you eat and in what quantity. The new study, after all, says only that if I make a snack with an apple I am better than after a sweetened coffee and a brioche. And this, in fact, must not surprise ». Thus focusing exclusively on healthy food: snacks yes or not? “If we talk about effects on the body, there are advantages and disadvantages in every approach. Less meals per day give the digestive system and insulin more rest time, which can be positive for those with metabolism problems; While concentrating them – making them more substantial – can lead to sleepiness or digestive difficulties. On the other hand, dividing food into different moments of the day can help keep energy levels stable and prevent food excesses ». Consequentially: “For those with a predisposition to diabetes, it is often recommended to reduce the frequency of meals to improve sensitivity to insulin. On the contrary, Those who have to lose weight can benefit in eating – little – more oftenthus avoiding hunger peaks that push to exaggeration. But for a person without specific needs, there is no evidence that the distribution of meals really make the difference ».
In all cases, the important thing is that the three main meals – breakfast, lunch and dinner – include all the main nutrients and therefore proteins, carbohydrates (preferably wholemeal), vegetables/good fruit and fats, first of all the oil Evo. What is meant, however, for any “healthy” snacks in mid -morning and afternoon? “Dry fruit is an excellent option: rich in good proteins and fats, avoids the blood sugar peaks causes only carbohydrates,” adds Vendrame. «Even a hard -boiled egg, vegetables with guacamole or peanut butter, or unsweetened yogurt are valid choices. The whole fruit is always a nourishing option, thanks to its natural fiber. Oil seeds are excellent in theory, although less practical to consume alone. But if inserted in bars ready for sugar and flour, of course, they lose all their benefits ».