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eating almonds regularly
can improve good HDL
cholesterol levels
and remove choles-
terol from the body.
Snacking on
protein-rich foods
helps preserve your
muscle mass and
stamina. The body
can absorb only a finite
amount of protein per meal,
says Lisa Reed, CEO of Lisa
Reed Fitness, citing research in
the Journal of the International
Society of Sports Nutrition. Distrib-
uting protein throughout the day
via snacking can maximize protein
intake. That’s especially beneficial for
people over 60. “Their bodies don’t
use [protein] as efficiently as the bod-
ies of younger people,” she explains.
“When seniors don’t get enough
protein, they are more at risk for falls
and fractures.”
Divvying up your calories and nu-
trients into smaller meals may also
provide benefits for those worried
about type 2 diabetes. A small 2017
study from Greece showed that eating
six smaller meals each day not only
improved blood sugar levels but also
decreased hunger in obese people
with prediabetes or diabetes. “In my
patients trying to control sugar levels,”
says Feller, “if they have a snack that’s
well balanced, they’re more likely to
have level blood sugar readings, as
opposed to the highs and the lows.”Other studies show
that blueberries may
fight age-related
memory decline
and may even
help ward off
Alzheimer’s, while
yogurt and cheese
can help protect bone
health. Smart snacks with
multiple health benefits
include fresh vegetables
with hummus, Greek
yogurt with berries, hard-
boiled eggs, and avocado.Mood and Mental Health
If you’ve ever snapped at someone
when you were hungry, you know that
food—or lack thereof—can influence
your mood. But when you’re “hangry,”
it’s not just because your blood sugar
has dropped. A study in the journal
Emotion revealed that hunger has the
ability to make ambiguous or unpleas-
ant things seem even worse. Snacking
helps you avoid that precarious posi-
tion, resulting in fewer mood swings
and better focus. This can have a posi-
tive ripple effect on your day and your
subsequent food choices.
Some studies have shown that
healthy snacking may also improve
memory and cognitive performance
and help alleviate mental health issues
such as anxiety and depression, says
Ashwini Nadkarni, MD, an associate
psychiatrist at Brigham and Women’s
Hospital and an instructor at Harvards Digest How to Snack Your Way to Better Health20 september 2019 | rd.com
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