Snack smart, live well: Navigating the maze with semaglutide insights and beyond

January 10, 2024 - By Rachel Kubik, Senior Content Writer for ARC

Snack, snack. Eat a snack. Eat a snack with Brown and Black.  

Sound familiar? Snacking has become an integral part of daily life and has been ingrained in us since perhaps those early “Hop on Pop” days. Consumers may find themselves indulging in snacks for a myriad of reasons, ranging from satisfying hunger and addressing energy dips to simply relishing the flavors of their favorite treats. Snacking was up during the COVID-19 pandemic; according to a study from the National Library of Medicine, an increased consumption of both salty and sugar snacks was reported for a significant part of the population (18.9-45.1%) during lockdown.

However, the impact of snacking on health remains a subject of mixed results, as there are both advantages and disadvantages. Health and wellness professionals can guide consumers towards mindful choices, offering insights into the evolving landscape of snacking behaviors and even introducing potential interventions such as the medication semaglutide — a hot topic in the industry. Through your help, consumers can feel empowered to navigate the realm of snacking with informed decisions that prioritize both enjoyment and overall well-being.

Why people snack 

Studies examining the impact of snacking on health outcomes yield mixed results due to a lack of a standardized definition for snacks. Consumers snack for various reasons, such as boredom, alleviating hunger, addressing energy dips or simply enjoying the taste of certain foods. Market research in the U.S. cited by the Harvard School of Public Health said the most popular snack choices as of 2021 are fruit, cookies, chips, ice cream, candy, popcorn, soft drinks, crackers, cake, milk, nuts and seeds, tea and yogurt. 

Health and wellness professionals can generally advise against snacks high in saturated fat, sugar and sodium, suggesting nutrient-dense options like vegetables, fruit, nuts and yogurt. Snacking can have benefits, such as providing an energy boost, curbing appetite and supplying extra nutrients. However, excessive snacking, especially on unhealthy options, can lead to unwanted weight gain and changes in eating behaviors. 

The impact of snacking on health varies, as there are associations to both weight gain and weight maintenance, depending on snacking behavior and choices. While snacks can be part of a balanced diet, they may also contribute to health issues. The key factors distinguishing these outcomes are consumers’ snacking habits, including the choice of snacks, the reasons behind snacking, the frequency of snacking and how snacks align with their overall dietary plan. 

Motivations for snacking besides hunger and boredom include social influences, distraction, indulgence and food insecurity. Marketing plays a role; more than 80% of the food and beverage industry’s $14 billion advertising spendings promotes fast food, sugary drinks, candy and other unhealthy snacks. Research indicates that non-hunger-driven snacking is linked to higher overall calorie intake, especially among emotional eaters and those under stress. The 2020 Food & Health Survey from the International Food Information Council uncovered that a significant portion of Americans snacks daily, with reasons including hunger or thirst, sweet or salty treat desires and snack availability. 

Forty percent of respondents acknowledged occasionally substituting meals with snacks, with lunch being the most commonly replaced meal, while 25% admitted to sometimes skipping entire meals. Throughout the COVID-19 pandemic, consumers under 35 and parents with children under 18 have reported an increased tendency to snack. 

If consumers snack between meals due to hunger, it may indicate a need for more balanced meals, according to information from St. Luke’s Health. Certain foods keep consumers fuller for longer and are rich in nutrients while being lower in calories, making them ideal for those on a weight-loss journey. 

In the case of children, snacks constitute approximately 27% of their daily calorie intake, and there has been a notable surge in snacking habits over the past few decades. American children often consume snacks that are high in calories but lacking in essential nutrients, a concern given that over 30% of children and adolescents are overweight or obese. 

Research published in September 2023 by the King’s College London School of Life Course & Population Sciences and ZOE reveals that a significant portion of the U.K. population, a quarter, is additionally undermining the benefits of healthy meals by consuming unhealthy snacks. The study, involving 854 participants from the ZOE PREDICT study, sheds light on the impact of snacking habits on health, with potential consequences for stroke and cardiovascular disease. 

The study highlights a mismatch in the healthiness of meals and snacks for half of the participants, leading to adverse effects on health measures such as blood sugar and fat levels. Contrary to the misconception that snacking is universally unhealthy, when choosing high-quality snacks like nuts and fresh fruits, consumers are more likely to maintain a healthy weight. Moreover, good-quality snacks contribute to better metabolic health and decreased hunger. However, 26% of participants reported consuming healthy main meals paired with poor-quality snacks, leading to poorer health markers and increased feelings of hunger. Timing also is a crucial factor, as snacking after 9 p.m. is associated with poorer blood markers due to the consumption of energy-dense, high-fat and high-sugar foods. 

A conclusive answer on the impact of snacking on nutrition and health outcomes remains elusive, possibly due to the absence of a universally defined scientific concept of snacks. The recommended snacking pattern involves contributing at least 10% of daily calories through approximately two snacks per day, as per findings. 

Advantages of snacking 

Snacking proves beneficial in providing an energy boost when several hours elapse between meals, helping stabilize blood glucose levels. Snacking can aid in curbing appetite and preventing overeating during subsequent meals. Certain snacks, such as fresh fruit or nuts, contribute extra nutrients to the diet. Snacking can help maintain adequate nutrition, particularly for consumers with a poor appetite due to illness, who may struggle to consume full meals. 

Disadvantages of snacking 

Excessive portions or frequent snacking can lead to unwanted weight gain, introducing surplus calories into the diet. Excessive snacking may diminish hunger at regular meal times, potentially leading to skipped meals and an increased risk of nutrient deficiencies. Regular consumption of ultra-processed hyperpalatable snacks, high in added salt, sugar and fats but low in nutrients, can foster a preference for such foods. This shift in eating behaviors may result in a reduced intake of healthful foods, impacting overall diet quality. 

What to tell consumers 

The idea of meal planning extends to snacks as well. Consumers can incorporate snack planning into their routine to ensure that snacks complement their overall dietary goals. As advised by Harvard, health and wellness professionals can have consumers consider the following steps and ask themselves: 

WHEN: Help consumers identify the hours between meals on a typical day when they may feel hungry or tend to reach for additional food.

WHY: If snacking is a regular occurrence, assess whether the desire for snacks stems from genuine hunger or emotional factors (boredom, stress, fatigue, anger, etc.). If hunger is the motivator, proceed to the next step. If emotions are the trigger, they could try exploring mindfulness strategies before indulging in snacks.

WHAT: A satisfying snack should ease hunger, be enjoyable and keep consumers content until their next meal. Consider the last snack: Did it leave them wanting more shortly after finishing? Studies indicate that snacks comprising whole foods rich in protein, fiber and whole grains (e.g., nuts, yogurt, popcorn) enhance satisfaction. However, before making a choice, consumers should pause to consider what will truly fulfill the craving. Opting for an apple when craving salty popcorn or creamy yogurt may lead to dissatisfaction. If there’s no specific craving, consumers should choose a high-fiber and water-rich snack to quickly fill their stomachs. They can explore nutritious options based on their preference:

• Crunchy: Raw vegetable sticks, nuts, seeds, whole grain crackers, apples 
• Creamy: Cottage cheese, yogurt, hummus, avocados 
• Sweet: Chopped fresh fruit, dark chocolate 
• Savory/Salty: Cube or slice of cheese, roasted chickpeas, handful of nuts, nut butter 

HOW MUCH: Consumers should ensure their snack portion is sufficient to satisfy their hunger without interfering with their appetite for a main meal or adding excessive calories. A general guideline from the Harvard School of Public Health is to aim for approximately 150-250 calories per snack. This could be equivalent to an apple with a tablespoon of peanut butter or a string cheese with six whole grain crackers. When opting for packaged snacks like chips, dried fruit or nuts, consumers should refer to the Nutrition Facts panel for serving size information.

Consumers should opt for diet-boosting foods like beans, whole grains, nonfat dairy and fresh produce, as they take longer to digest and contribute to prolonged satiety. Conversely, diet-busting foods, such as fatty meats and fried dishes, are low in nutrition and high in calories, leaving consumers hungry due to their inadequate fiber and protein content. Ensure consumers’ plates are half-filled with vibrant fruits and vegetables.

Unhealthy snacks can be swapped with healthier alternatives; for example, air-popped popcorn can replace butter-laden microwave varieties. Consumers should also steer clear of vending machines, as the snacks offered are often unhealthy, high in sodium and may contribute to heart disease. Bringing snacks to work or school can help consumers avoid succumbing to vending machine temptations. Limiting unhealthy options at home, such as candy, cake, chips and cookies, should also help consumers. The options should be replaced with healthier alternatives. The less healthy snacks can be stored in less visible or accessible areas and healthier options can be positioned prominently.

Snacks don’t have to be mundane; they can be creative, colorful and fun. Online resources offer a plethora of ideas.

Semaglutide 

Health and wellness professionals would be remiss not to consider the impact of semaglutide drugs on snacking. Semaglutide gained attention more than a year after its 2021 approval by the U.S. Food and Drug Administration, according to UCLA Health. Originally developed as a diabetes medication, semaglutide is now the first drug since 2014’s Saxenda to be approved for chronic weight management and more and more Americans are embracing the drug to help control and lose weight.

According to a study from the National Institute of Health’s National Library of Medicine, consumers on semaglutide reported less hunger and food cravings, better control of eating and a reduced preference for high-fat foods. This may be influencing snack sales at the grocery store — Walmart reported last fall that customers utilizing popular weight-loss medications are reducing their consumption and purchases of high-fat and salty snacks. The Health and Wellness Community published an article in October about what this may mean for CPG brands, supermarkets, restaurants and others. Retail and other registered dietitians, nutritionists, health coaches and other health and wellness professionals should be aware of clients and consumers taking semaglutide medications and the impact it will have on their overall diet, including snacks.

Final thoughts 

In conclusion, snacking is a complex aspect of dietary behavior influenced by various factors, including hunger, social and emotional triggers. The impact of snacking on health outcomes is multifaceted, with both advantages and disadvantages. While well-planned and nutritious snacks can contribute to energy balance, satiety and overall nutritional well-being, excessive and unhealthy snacking can lead to unwanted weight gain and adverse effects on health measures. The key lies in understanding individual snacking habits, making mindful choices and aligning snacks with overall dietary goals. Recommendations emphasize nutrient-dense options, portion control and thoughtful planning to ensure that snacks enhance rather than compromise nutritional intake.

Furthermore, the introduction of medications like semaglutide for weight management adds a new dimension to the conversation, underlining the importance of a holistic approach that combines lifestyle changes with medical interventions. As consumers navigate the landscape of snacking choices, informed decisions and a balanced perspective will play important roles in promoting both enjoyment and well-being in their dietary practices.