Are snacks considered "junk food" and should not be eaten? If you are hungry, why not try these...

Do you eat snacks on a regular basis? Many people keep some snacks at home, whether they are after work or watching TV, they can take them out to satisfy their cravings and fill their stomachs. However, not all snacks are healthy ingredients. Crunchy potato chips, crispy and tempting fried chicken, hamburgers... Therefore, in order to balance cravings and health, a variety of healthy snacks have emerged on the market. So, are these healthy snacks really healthy? Don't worry, the editor will take you to find out!

01Eating the right snacks can also prevent diseases!

In June 2021, researchers from Harbin Medical University published a study in the Journal of the American Heart Association, which found that eating some fruit after breakfast and some dairy products after dinner as a snack can help reduce the risk of all-cause mortality.

The study divided snacks into four types: fruits, dairy products, grains and starches (potato products). By analyzing the data of 21,000 participants, it was found that compared with participants who did not eat snacks:

People who ate fruit after breakfast had a 22% lower risk of all-cause mortality and a 45% lower risk of cancer death.

Participants who ate dairy snacks such as yogurt and cheese after dinner had an 18% lower risk of all-cause mortality and a 33% lower risk of death from cardiovascular disease.

For participants who liked to eat starchy snacks after breakfast and lunch, the risk of all-cause mortality increased by 50% and 52%, respectively, and the risk of cardiovascular disease increased by 55% and 44%, respectively.

Therefore, the study found that the best snack after breakfast is fruit, and the best snack after dinner is milk or dairy products. This helps regulate the body's metabolism and significantly reduces the risk of death from cardiovascular disease and cancer. Eating high-starch snacks such as potato chips after any meal will have a negative impact on your health.

0 2What are some healthy snacks?

Dairy

Dairy products are a healthy snack worth tasting. They are delicious and have a complete nutritional structure.

Dairy products contain a full range of nutrients in appropriate proportions. They are a food with a high digestion and absorption rate and an important source of nutrients in the diet, such as protein, calcium, phosphorus, vitamin D, vitamin A, and vitamin B2.

The "Dietary Guidelines for Chinese Residents" also clearly states that it is necessary to eat a variety of dairy products, which is equivalent to 300 grams of liquid milk per day.

(Source: Pixabay)

Fresh Fruit

Fresh fruits are rich in water, dietary fiber, vitamins and minerals, and are an important part of a balanced diet. The Chinese Dietary Guidelines recommend that each person consume 200-350 grams of fruit per day. Fresh fruits are very suitable as daily snacks.

Low GI (glycemic index, which refers to the blood sugar response caused by the human body after eating certain foods) fruits are suitable for people with more needs, such as obese and diabetic patients. Generally, foods with a GI index below 55 are low GI foods, such as cherries, grapefruits, oranges, etc.

(Source: pexels)

Nuts or beans

There is no doubt that nuts and seeds are great sources of protein on their own.

In addition, nuts are rich in unsaturated fatty acids, vitamin E, mineral magnesium, zinc, dietary fiber and other nutrients. The lecithin they contain can nourish the brain for children and adolescents. Therefore, nuts such as peanuts, walnuts, melon seeds, almonds, pine nuts, hazelnuts, etc. are all good snacks. In addition, nuts are rich in unsaturated fatty acids, vitamin E, mineral magnesium, zinc, dietary fiber and other nutrients. Eating them in moderation is good for the health of the body.

The "Dietary Guidelines for Chinese Residents" recommends that each person consume 25-35 grams of soybeans and nuts per day.

But it is worth noting that when choosing nuts, it is best not to choose nuts that are "coated" with sugar or salt, such as amber walnut kernels, fish skin peanuts, salt-baked cashews, etc. In addition, although fried melon seeds and fried peanuts do not have any auxiliary ingredients added, they have a high fat content. If they are not stored properly, they are easily spoiled due to high temperature and high humidity. Be careful when eating them.

(Source: pexels)

03Whether what you eat is "junk" depends on "it"

In fact, there is no standard definition of whether food is healthy or not, and there is no such thing as "junk" food.

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What we think of as healthy food is actually food that has more outstanding advantages than ordinary food in terms of nutritional ratio, certain nutrients and physiological effects, and is more conducive to maintaining health.

The nutrient ratio of so-called "junk food" is usually unreasonable. Eating too much or often can easily lead to nutritional imbalance and deficiency of multiple micronutrients.

However, as long as you control the intake, make a reasonable combination of daily diet and achieve food diversity, it will not cause harm to the body.

For example, if you eat hamburgers at noon, you should eat more vegetables at night; if you eat instant noodles, you should eat some meat and vegetables. The same goes for canned food, frozen food and other foods.

Just like "talking about toxicity without considering the dosage is just hooliganism", it is also unreasonable to talk about "junk food" without considering the intake amount and reasonable combination.

It should also be made clear that healthy food is not healthy just by eating it casually. Everything is toxic, the key is to look at the dosage, and food is no exception. Moreover, different people's needs and tolerance levels vary greatly.

In short, no matter what food you eat, it is important to have a reasonable diet.

0 4 Five keys to healthy snacking

Although studies have shown that selective snacking can help prolong life, it does not mean that you can "eat chips in the left hand and spicy noodles in the right hand" every day. Snacks and meals should be arranged as a whole, in accordance with the principle of "main meals, supplemented by snacks", so that snacks and meals complement each other to achieve a diversified and balanced diet. The key to healthy snacking is to eat the right type, frequency and amount.

1. Timing: Fruit in the morning, yogurt in the evening

According to the above research results, it is best to eat fruits and nuts after breakfast; eat fruits and vegetables after lunch; and eat dairy products after dinner, preferably fermented ones, including yogurt, fermented buttermilk, etc.

2. Total calorie ratio: 10%~20%

Usually, the calorie intake ratio of three meals a day is 5:3:2. If you eat less for the three meals, resulting in insufficient intake of protein, dietary fiber, vitamins, etc., you can supplement it with snacks.

It is recommended to control the proportion of daily snack calories to 10%~20%;

If you are losing weight, the calories from snacks should not exceed 10%;

For the elderly and children with special needs, it should not exceed 20%.

3. Time interval with main meal: 2 hours

Snacks are generally best eaten between meals, about 2 hours before a meal, as long as they do not affect appetite and food intake during the meal.

4. Frequency: Choose from 3 levels

Snacks can be divided into three levels: "can be eaten regularly", "appropriately eaten", and "limited eaten".

Frequently consumed snacks refer to low-fat, low-sugar, and low-salt snacks, such as fruits and yogurt, which can be eaten every day;

Appropriate snacks refer to foods that contain moderate amounts of fat, salt, and sugar, such as chocolate and ham, which can be eaten once or twice a week;

Snacks that should be restricted are foods high in sugar, salt, and fat, such as potato chips, candy, fried chicken, etc., which should be eaten as little as possible or not at all.

5. Types: Eat less processed foods

Snacks can be divided into raw snacks, primary processed snacks, and deeply processed snacks.

It is recommended to eat mainly raw products or minimally processed foods, eat at least 3 kinds of fruit every day, choose original flavored nuts as much as possible, and choose dairy products without added sugar.

Source: Chongqing Tianji Network Co., Ltd.

This article is compiled from Popular Science China, Health Times, CCTV Life Circle, Chengdu Business Daily Sichuan Famous Doctors

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