Nutrition Meets Food Science

Smart Snacking

In today’s fast-paced world, where energy demands are high and schedules are packed, many people find themselves constantly busy. The days can feel long, and it’s common to skip meals. This often leads to the temptation to grab quick and easy snacks, which can result in poor choices that leave us feeling sluggish and unfocused. Practicing mindful snacking can help us stay energized and support our health goals.

Snacking is a common practice around the world, cutting across various food cultures as many people include snacks in their daily routines. It unites people across cultures. Despite this, snacking has gained a bad reputation, frequently being labelled as a major cause of weight gain and unhealthy eating habits. However, snacking is not inherently detrimental. In fact, it can be an essential part of a healthy diet.

Science of snacking:

Numerous studies suggest that having 4 to 5 eating occasions per day, including 1 to 2 snacks, can benefit health. This method helps reduce digestive and metabolic strain from larger meals and aids in meeting food group recommendations, ensuring adequate intake of essential nutrients like fibre and vitamins. (1).

Snacking plays a crucial role in maintaining energy levels, managing blood glucose, and supporting metabolism. It prevents energy dips by stabilizing glucose levels, which can otherwise lead to fatigue and difficulty concentrating; thus, choosing complex carbohydrates and healthy fats from snacks like dried fruits and nuts can enhance cognitive performance too (2). For individuals managing blood sugar, snacks can help by causing a temporary rise in glucose that gradually declines, making high-fibre and protein-rich options ideal to stabilize fluctuations. Additionally, regular snacking can boost metabolism by providing a constant supply of nutrients, preventing the body from slowing down its metabolic rate during long gaps between meals. Nutritious snacks which are rich in protein, fibre, and healthy fats also support muscle repair and recovery in active lifestyles.

The choices we make regarding food are influenced by various factors, such as portion sizes, and social and environmental cues. One should know the difference between hunger and cravings by understanding internal body signals. Research shows that larger portion sizes lead to increased food intake and calorie consumption. While reducing portions can help manage calorie intake, its effectiveness varies by individual. Smaller packages of pre-packaged foods may assist in this management (3). To effectively reduce portion sizes, it’s essential to create a satisfying experience by ensuring that modifications meet both physiological and psychological cravings. Mindful eating plays a crucial role in deriving maximum satisfaction from the food consumed (4).

Difference between mindless and mindful snacking:

The issue with snacking lies in how and what you eat. Mindless snacking often occurs due to boredom, stress, or habit, leading to a lack of awareness about hunger and portion sizes. This can result in overeating, influenced by factors like emotional eating, distracted eating (e.g., while watching TV), and external cues like advertisements.

On the other hand, mindful snacking focuses on listening to your body’s needs, choosing nutritious foods, and eating with intention and awareness. It fosters an understanding of one’s eating habits and the eating environment. To practice mindful eating, chew thoroughly take small bites, savour your food and engage your senses while eating i.e. using sight, smell, taste, touch, and even sound to experience food fully. Focus on the colours, textures, and smells of ingredients. Mindful eating encourages a deep focus on the actual sensory experience of eating and appreciating the taste of food without guilt or judgment. Satisfaction from eating is also crucial and involves enjoyment and appreciation of food (3).  It’s important to consider the origins of food, specifically the journey it takes from the farm to the plate, create a distraction-free eating space, reflect on your emotions before eating, eliminate distractions, and use a food diary if necessary, this helps to track eating habits and emotions associated with meals. Measure portion sizes, and pay attention to hunger cues.

These practices help maintain a healthy eating regimen and curtail mindless eating habits. It will help in improving digestion due to slower eating, enhanced satisfaction and enjoyment of meals, and reducing the urge for overeating or snacking, it supports weight management through better self-regulation and reducing emotional eating by fostering awareness of triggers and patterns.

Trends in snacking:

Traditionally, snacking was rooted in local, seasonal, and homemade foods that reflected the agricultural and culinary practices of a region. Many of these foods offer excellent health benefits. For instance, rice kanji, made from leftover rice, provided numerous advantages, such as cooling effects and digestive enhancement. However, as we have transitioned from traditional to modern snacking, this shift has mirrored changes in lifestyle, food availability, and cultural trends. Consequently, our snack choices are evolving, and the market is adapting as well. Today, we can conveniently find pre-mixed traditional rice kanji available for purchase.

In the past, millets were commonly used to make traditional snacks at home. This practice not only enhanced flavour but also provided numerous health benefits. For example, ragi ladoos, which are rich in iron and folic acid, were especially beneficial for expecting mothers. However, with changing lifestyles and busy schedules, many people now prefer to enjoy these health benefits without spending much time in the kitchen. The food industry has recognized a shift towards healthier eating habits, resulting in the production of ready-to-eat millet snacks like ragi bites and bars. While this trend offers a great opportunity, the approach must be thoughtful to ensure nutritional value. Some brands use millet as a marketing gimmick without delivering real benefits, while others produce nutritious but unappealing snacks.

The food industry should prioritize making these snacks enjoyable while maintaining their nutritional benefits. They can utilize nutrient-dense ingredients, spices, natural sweeteners, and innovative flavour combinations to attract a broader audience. Companies might also target specific demographics, such as developing energy bars for athletes and fitness enthusiasts or creating convenient, portion-controlled snacks for meetings and desk work that align with mindful snacking principles.

One of the promising markets for the food industry is sports nutrition. Many individuals who lead a healthy lifestyle seek convenient nutrition during games or events, which can be fulfilled by snacks. Creating “snack packs” designed for professional settings, with a focus on minimal mess and maximum energy, could be beneficial. Additionally, appealing to eco-conscious consumers through biodegradable or recyclable packaging would align with the natural and wholesome image of millets. There has also been a rise in snacks which have functional value. These are aimed at specific health goals and individual requirements, such as high-protein, low-carb, or vegan snacks. Examples include protein chips, veggie crisps, or nut-based energy bars. These are significant opportunities for the industry, and consumers must be aware of the importance of mindful snacking. Given said that transparency in product labelling is also essential. The information provided should be not only appealing but also credible. Consumers should take the time to read the ingredient lists and nutrition information, rather than blindly relying on marketing language.

“The India Snacking Report” by Godrej analyses the changing snacking habits of Indian consumers, emphasizing five key pillars: Safety, Technology, Taste, Ease, and Mood Uplifter. Key findings include that 73% of Indians prioritize taste when snacking, while 51% find frozen snacks convenient. The report also highlights the emotional connections to snacking (5).

In conclusion, snacking should be a key part of a healthy diet, but unstructured snacking can lead to overeating. Being mindful of our choices is essential for nourishing both body and mind. For Indian consumers, the snack market is complex, as manufacturers must address taste, safety, technology, and quality to build trust. Today, snacking is about variety, convenience, accessibility, and health benefits.

References:

  1. Marangoni, Franca et al. “Snacking in nutrition and health.” International Journal of Food Sciences and nutrition 70,8 (2019): 909-923. doi:10.1080/09637486.2019.1595543
  2. https://thelaughingcow-sea.com/articles/5-benefits-of-snacking-and-healthy-recommendations/
  3. https://www.pfndai.org/Document/BulletIn/2024/Aug2024PFNDAI_FL.pdf
  4. State of Snacking | Mondelēz International, Inc.
  5. https://godrejyummiez.in/pdf/the_india_snacking_report.pdf

Ms. Simran Vichare

Nutritionist, PFNDAI

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