Why are we addicted to snacks?
What are Snacks?
Most of the snacks that we eat in India are processed foods. Some of the snacks, we like most are – Samosa (potato stuffed deep fried Snack), Kachori, Dosa (pancake in South Indian cuisine made from a fermented batter of ground black lentils and rice), Chiwda (fried Flattened rice), Poha, Potato chips, mixtures etc. These do not cause fullness. We always want to eat more!
3 Characteristics of snacks
Snacks are usually high in simple carbohydrates like maida, sugar or other sweeteners, and high in fats. Savory snacks are high in salt, in addition to simple carbs and fats.
There are three characteristics that make a food satiating and snacks lack all of them.
Lack of Protein
Protein is the most satiating of the macro-nutrients. Snacks are low in protein.
Lack of Fiber
Snacks are largely devoid of fiber. Fiber slows the transit of food in the stomach it makes us feel more satiated or full. Fiber absorbs water and it stretches out the stomach which turns off certain hunger hormones.
Lack of water
Snacks are completely dehydrated. Water gives a sense of fullness, which is missing from most of the snacks.
These three factors – the protein, the fiber, and the and the hydration, are severely lacking in snacks. That is why we cannot stop at one. We want more and more snacks.
Why do people snack?
Snacking can be the result of physiological cravings, or it can just be out of habit. If you’re hungry you should eat. However, we often reach for snacks when we’re not hungry at all. And often, it’s simply because the food is there. We’re “opportunistic” eaters and start snacking at the sight of food. Our brain is put on high alert just at the sight of food we like.
In one study, people were shown photos of food. After the photo of food, a circle would appear. People had to tap a key when the circle appeared. When participants saw a high-energy food, like a slice of pizza, they hit the keys more quickly, than when they saw cucumber. The researchers suggested that, the visual clue, ramped up our decision-making speed.
Packaging and advertising are visual stimulants that can make us crave certain snack foods. Even other than these external cues, our feelings can drive us to eat as well.
We often crave high-fat and sugary foods when we are sad, angry, or stressed or even just bored. People also snack for emotional reasons like stress, anxiety and depression.
There are social reasons also, like being at some social activity, a get together, group celebrations, festivals, party etc. Many people snack, just because snack is available in their homes.
Sometimes people snack because of foods that they love, like ice creams and popcorns create a craving. Snacking increases insulin, which triggers hunger. Snacking increases appetite and encourages overeating.
I am underweight, can I eat more snacks and junk food?
First find out, why you are underweight. If all health parameters including blood tests are normal, consult a Dietician and get an appropriate Diet Chart.
Why is snacking harmful?
Eating triggers insulin release and insulin promotes fat storage. Eating three meals and adding two snacks creates frequent spikes in insulin release and insulin levels remain elevated all day long. Anything that triggers insulin too much eventually will lead to weight gain. The two foods that don’t trigger insulin are fat and fiber.
High carb food release insulin. This insulin pushes the blood sugars down. You feel hungry – you eat a snack to curb the hunger – insulin is released – blood sugar goes down – you feel hungry again. Thus, the snacking continues. It is a never-ending cycle.
Snacks contribute to patterns of overeating, binge-eating and other related problems like weight gain.
If you want to lose weight and are unable to do so, just try a simple strategy. Stop snacking and continue with the routine breakfast lunch and dinner, but nothing in between. Observe what happens? I am sure you will lose some weight. Snacking is an important factor that contributes to weight gain.
How often can I cheat-treat myself into snacking or eating junk food?
Occasionally. Eat your favorite snacks at the end of the meals.
Alternatively, cheat at family social gatherings.
How to stop snacking?
Here are some helpful suggestions to help you battle the habit of snacking:
Do not eat processed snacks
Avoid processed snacks or snacks containing high amount of carbs. If you are feeling hungry in between meals, eat salad, which is rich in fiber and complex carbs. They do not cause a spike in blood sugar levels and help to decrease the impulse to snack.
Have a healthy breakfast
Breakfast should contain high fiber and complex carbs with adequate proteins and healthy fats. Protein and fat increase the feeling of satiety – the feeling of fullness that you have after a meal.
By fixing what you’re doing early on in the day, you can reduce your cravings later on. If you are not satisfied by your breakfast, you will feel hungry an hour or two hours later.
Set a routine
Set up breakfast time, a lunchtime, and dinner time. Try to lock the meal times and stick to the schedule.
Change your meal sequence
Have the snack at the end of the meal. If it is a sweet, snack should be your dessert.
Make conscious efforts
Ask yourself, “Am I actually hungry?” This question itself can help you to avoid eating when you don’t need to.
Make snacking difficult
If you get tired or bored, and then you see a pre-prepared snack, then you’re more likely to have it. You often eat because it’s there. Avoid storing snacks in your house. If you want to keep some snacks for your guests, keep the snacks in such a place, that they are not easily visible.
The Gods created certain kinds of beings to replenish our bodies; they are the trees and the plants and the seeds.
Plato
Swap comfort foods for healthy options
Some salad or handful of nuts could be enough to satisfy a craving. Here are some alternative healthy options:
- A combination of nuts like pumpkin seeds, chia seeds, walnuts with some dried fruits. Keep changing this mix to break the monotony. You could add various spices to the nuts to enhance their flavours.
- Eating fruits with low sugars are a good bet too. An apple is a good example, as you may have heard: An apple a day, keeps the doctor away.
- Green tea is also another healthy option. You could also opt for Namkeen Lassi or Chaas (buttermilk).
- A bowl of Greek Yoghurt topped with chopped nuts and fresh berries or fruits is another great meal. Just ensure that it is free of preservatives and sugar.
- Bowl of curd full of ‘kachumber’ (finely chopped raw – onions, cucumber, tomatoes, green chilly, green coriander). You could also add some ground nuts, sesame seeds and flax seeds.
- A bowl of curd with papad (a thin Indian wafer, usually made of lentils).
- Different kinds of cheese.
- Flavoured foxnuts.
- Chickpeas seasoned with some spices and olive oil is not only tasty and filling but also high in protein.
In case, you are avoiding snacking to reduce weight or decrease insulin resistance or improve fatty liver, then swapped snacks should ideally be free of calories or with minimal calories. Examples are:
- Green or black tea without sweetener.
- Herbal teas.
- Plain water or plain soda.
- Salad or any vegetable which you can eat raw.
Portion your snacks
Eating out of a bag or out of a box is a way to over-eat. You’re going to be mindlessly munching your way through that bag. And you won’t even notice that you’re consuming the whole amount. Portion your snacks. Take a small plate and eat from the plate.
Get busy elsewhere
Read a book or magazine and get busy. Listen to a podcast or listen to some music. Or watch an exercise video.
Drinking enough water
Sometimes we’re just feeling thirsty. We might feel emptiness in the stomach and eat instead of drinking water. It’s always a good idea to drink a glass of water before your snack and observe how you feel. You might get a sensation of fullness, and you are less likely to snack. Drink water freely throughout the day.
Get more sleep
Research suggests that being sleep deprived might increase your desire for snacking.
Conclusion
If you suspect your snacking might be part of a larger problem, don’t be afraid to ask for help. Shift from mindless grazing to mindful eating.
Note: This information is provided for educational and informational purposes only and does not constitute providing medical opinion.
About The Author
Dr. Aruna A Birbal Jain, MD is an eminent pathologist of Wardha, India with four decades of active practice. She topped in S.S.C. Board Examinations in Maharashtra. Her research study during her M.D. was on Hepatitis B and liver diseases.
Along with her spouse Dr. Ashok Birbal Jain, MD an eminent Physician, she has authored many books. Their books reflect their vast experience in early detection and managing various health problems. She also has deep knowledge in holistic sciences of Homeopathy, Yoga, Ayurveda and Reiki.
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