Is Snacking Actually Healthy?

But we often get mixed messages about their healthfulness. On the one hand, snacking is often blamed for weight gain. On the other hand, you may have heard that eating smaller quantities frequently (rather than fewer, bigger meals) can help stabilize your blood sugar or even “boost” metabolism.

The truth: Snacking can be good for you, but it requires some boundaries. “If done appropriately, healthy snacking can be very useful to help fill nutrient gaps and stave off hunger when you have a long span between meals,” says Mt. Kisco, New York-based Toby Amidor, RD, an award-winning nutrition expert and the author of Healthy Living, High Protein Cookbook. But what does appropriate snacking look like?

The Truth About Snacking and Your Metabolism

Snacking may not burn hundreds of calories per day, but there’s a kernel of truth to the idea that eating snacks may increase your metabolism. However, when it comes to eating and burning calories, it’s more complicated than simply snack more and burn more.

Eating frequently throughout the day increases the energy that our bodies use to digest and metabolize food, says San Diego-based Wendy Bazilian, DrPH, RDN, host of the 1,000 Waking Minutes podcast. This is often referred to as the thermic effect of food. It’s a principle that applies to both snacking and eating frequent, small meals.

Instead, Bazilian says that snacks are more useful for stabilizing energy, blood sugar, and appetite throughout the day: “Ultimately, a snack isn’t there to rev the engine or boost metabolism — it's there to help the journey go more smoothly.”

The Health Benefits of Strategic Snacking

Strategic snacking has its place in a well-rounded diet. By choosing nutritious options and reasonable portions, you may see the following health benefits.

Bridging Nutrient Gaps

The high number of calories that most people consume from snacks essentially makes them a “fourth meal,” Bazilian says. Because of this, midday noshes can be a nutritional hero, filling in gaps not otherwise met. “I often encourage people to consider what a snack can add, rather than simply what sounds good,” she says. A plate of veggies and hummus or walnut-based trail mix, for example, provides fiber, protein, healthy fats, and multiple micronutrients, she says.

Preventing Overeating

Go too long without eating and you may end up with a blood sugar drop, triggering cravings for fast-digesting carbs that are less healthy, such as cookies, cakes, and ice cream, when you finally do sit down to eat. Ultimately, this can lead to overeating.

Fortunately, keeping healthy, balanced snacks at the ready can pump the brakes on the journey to low-nutrient, high-calorie choices. They provide a steady source of fuel for your body to use throughout the day. Amidor suggests selecting a snack of around 250 calories or less that contains two or more food groups (including protein, healthy fats, and fiber). All of these “help keep you feeling satisfied and can hold you over until your next meal,” she says.

When Snacking Harms Your Health

The right portion-controlled snacks offer a leg up for your wellness. But certain snacking habits could actually be detrimental to your health.

“Where snacking can become less helpful is when it’s driven primarily by convenience or habit, rather than hunger, or when snacks consistently add calories without contributing much nutrition,” says Bazilian. “Many common snack foods are high in added sugars, refined grains, sodium, or saturated fat while providing relatively little fiber, protein, vitamins, or minerals.” Think of candy bars, chips, or pretzels.

Smart Snacking: 5 Tips

Looking to snack smarter? These expert tips make the most of your munchies.

1. Check in with your hunger. Bazilian recommends using the acronym HALT to assess when you’re really hungry. Try asking whether you are:

• Hungry
• Angry or anxious
• Lonely
• Tired

2. Portion it out. Portions aren’t always easy to eyeball. If you struggle to get a sense of how much you’re eating, consider using a food scale or measuring cups to get the recommended portion size.

4. Look for the protein-fiber combo. “If someone asked me for a simple rule of thumb for snacks, protein and fiber would be an excellent place to start,” says Bazilian. “Both are among the nutrients that contribute most to satiety.” For snacks that supply both, Amidor recommends Greek yogurt with berries or nuts with a piece of fruit or cheese.

5. Take time to savor. “Taking a few extra minutes and choosing foods with more texture and substance can make snacks both more satisfying and more nourishing,” says Bazilian. Try crunchy nuts or crisp fresh veggies.