Featured article in the January 2017 issue of Nutrition Research Update
A recent paper published in Advances in Nutrition summarized evidence on associations between snacking and both satiety and body weight. Although snacking is a source of calories, it can also be satiating and promote appetite control at subsequent meals. Based on published literature on snacking food choices and behaviors, the paper reported that “whole foods high in protein, fiber and whole grains (e.g., nuts, yogurt, prunes, and popcorn) enhance satiety when consumed as snacks.” They also noted “the evidence concerning the effects of snack foods on obesity has been mixed, with a number of intervention and observation studies not finding a link between snack foods and increased weight status.”
In conclusion, this review suggests that “judicious selection of snack foods has the potential to contribute valuable nutrients to the daily diet… [and] contribute to satiety, with higher-protein foods having the strongest effect.”
Njike VY, Smith TM, Shuval O, Shuval K, Edshteyn I, Kalantari V, Yaroch AL. Snack Food, Satiety, and Weight. Adv Nutr. 2016;7:866-78.