Snacking and Weight Gain From Calories

It appears that many people might be snacking their way to unwanted weight gain and worsening health by piling on nutritionally poor calories. A study published in PLOS Global Public Health found that Americans consume an additional 400-500 calories from snacks per day, equating to about a meal’s worth of energy, or about a fifth of total daily energy intake. Researchers analyzed NHANES 24-hour dietary recall data from more than 23,700 adults over the age of 30 with various levels of glycemic control (i.e., those with and without diabetes).

On average, two snacks were consumed per day, contributing to 19.5%-22.4% of daily calorie intake. Of concern, these snacks tended to be of poor nutritional value. Convenience foods high in carbohydrates, sugars and fats, like potato chips and donuts, made up the largest proportion of snacks, followed by sweets, alcoholic beverages and sugary non-alcoholic drinks. Fruits and vegetables accounted for less than 5% of total snack energy, while protein only made up 8% of snacking calories. Individuals with controlled type 2 diabetes consumed fewer calories from refined carbs and sugar than nondiabetics, prediabetics, or those with poorly controlled diabetes, suggesting that the former made a conscious effort to eat better for improved glycemic control.

It’s worth also knowing that a separate investigation in the European Journal of Nutrition showed that when people tend to consume unhealthy snacks like cookies and chips, it can undo many of the metabolic health benefits associated with eating nutritious meals. This is all to say that if we want more people to eat better and stay healthy, snacks need to be a major target of nutrition education programs.

See also: Snacking Calories Add Up