How much is known about snacking knowledge
Written by Shi Jie
Edited by Health Care Jun
When it comes to snacks, the first thing that comes to mind is cakes, biscuits, melon seeds, spicy strips, puffed foods... "high oil", "high sugar", "high salt", "additives", these sensitive words, it is easy to classify "snacks" as bad food (junk food), and eat snacks as a bad habit.
So, what is a "snack"? Should "snacks" be eaten? Let's comb through it.
What is snacking
In the Dietary Guidelines for Chinese Residents (2016), snacks refer to solid or liquid foods (excluding water) eaten outside of three meals a day, rather than snack foods as we think of, such as potato chips, preserves, biscuits and other foods.
The latest report is "justified" for snacks
Eating the right snack is good for your health!
In June 2021, the Journal of the American Heart Association published a study report from Harbin Medical University, which included 21,000 study subjects, dividing snacks into four categories: fruits, dairy products, grains, and starch (potato products), compared with those who did not eat snacks, and found the following results ↓↓
Crowds eating fruit after breakfast
The risk of all-cause death decreased by 22 percent, as did the risk of death from cancer by 45 percent.
People who eat dairy snacks such as yogurt and cheese after dinner
The risk of all-cause death decreased by 18 percent and the risk of cardiovascular disease death by 33 percent.
After breakfast and lunch, people who like to eat starchy snacks
The risk of all-cause death increased by 50% and 52%, respectively, and the risk of cardiovascular disease increased by 55% and 44%, respectively.
Therefore, the study concluded the following:
Eating some fruit after breakfast and drinking milk or dairy products after dinner can have a beneficial effect on health;
Eating snacks with high starch content such as potato chips after any meal will have a negative impact on physical health.
Classification of snacks
Snacks can be divided into three categories according to the processing method, namely original product snacks, primary process snacks and deep process snacks.
It is now widely believed that eating too many deep-processed snacks can easily lead to partial eating and obesity. Therefore, when choosing snacks, you should pay attention to the choice of healthy snacks, "less sugar", "low fat", "less salt" and "reasonable use of additives" are the basis for selection.
In general, original snacks and primary processed snacks can be considered healthy snacks.
Healthy snacks
In real life, snacks can not only be eaten, but also according to the principle of "meal-based, snack-supplemented", so that snacks and meals complement each other, and better achieve the effect of food diversity, balance and reasonableness.
To achieve this effect, choosing the right snack is crucial.
1. Nuts or beans
The Dietary Guidelines for Chinese Residents (2016) recommend that each person consume 25 to 35 grams of soybeans and nuts per day.
Nuts are rich in a variety of vitamins and minerals, and their rich lecithin has a brain-tonic effect on children and adolescents. In addition, nuts are also rich in unsaturated fatty acids and dietary fiber and other nutrients, and eating them in moderation helps to be healthy.
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, tiger skin peanuts, salt-baked cashews, etc.
In addition, the nuts themselves have a high oil content, and it is not recommended to fry them again.
2. Milk or yogurt
The Dietary Guidelines for Chinese Residents (2016) point out that they should eat a variety of dairy products, which is equivalent to 300 grams of liquid milk per day.
Dairy food is a food with a high digestion and absorption rate, and is an important source of nutrients such as protein, calcium, phosphorus, vitamin D, vitamin A and vitamin B2 in the diet.
Drinking milk or yogurt every day can better replenish calcium.
In addition to drinking milk during meals, you can also choose to drink yogurt and milk at the right time, which coincides with the recommendation that calcium and protein need to be supplied in batches, and fractional supplementation can improve absorption utilization.
3. Fresh fruits and raw edible vegetables
The Dietary Guidelines for Chinese Residents (2016) recommend that each person consume 200 to 350 grams of fruit per day.
Fresh fruits and vegetables are rich in moisture, dietary fiber, and a multivitamin and mineral content that are an important part of a balanced daily diet.
Low GI (glycemic index, which refers to the blood glucose response caused by the human body after eating a certain amount of food) Fruits are suitable for a wider range of people, such as obesity, diabetics, etc. GI<55 are low-GI foods, such as cherries, grapefruit, oranges, etc.
(For the glycemic index of common foods, you can click on the blue link to learn about → life conditioning!) Doing so can effectively prevent high blood pressure and diabetes! ）
04. Cereals and potatoes
Whole wheat bread (sugar-free), calcium milk biscuits, boiled corn, steamed potatoes and potatoes, etc., these natural grains and potatoes are rich in complex carbohydrates, dietary fiber, B vitamins, minerals, etc., in addition to quickly replenishing energy for the brain during meals or after exercise, its high fiber, low GI characteristics are of great benefit to control blood sugar, blood lipids and so on.
The "Red Light District" in Snacking
Trans fatty acids
Trans fatty acids can increase the risk of cardiovascular and cerebrovascular diseases.
Cooking oil produces trans fatty acids at high temperatures, so try to eat less fried foods.
In addition, we should also pay attention to the hydrogenated vegetable oil, vegetable shortening, margarine, yellow cream, ghee oil, etc. in the food ingredient list, which are trans fatty acids and will cause harm to the body for long-term consumption.
Fructose syrup
Fructose syrup is mainly composed of glucose and fructose.
Fructose syrup is directly absorbed by the liver in metabolism and converted into fat, which is easy to cause people to gain weight, reduce the sensitivity of insulin, resulting in insulin resistance; uric acid produced in metabolism will increase the incidence of gout; it will also paralyze nerves, making people hungry, resulting in excessive energy intake.
Therefore, excessive intake of fructose glucose syrup can cause obesity, diabetes, fatty liver, high blood pressure and other diseases.
"Milk-in-milk" drinks
According to national standards, the protein content of pure milk must be greater than 2.9% (that is, more than 2.9 grams per 100 ml), while the protein content of some high-quality pure milk can reach 3.3%.
"Seasoned milk" such as "breakfast milk" and "chocolate flavored milk", although the taste is good, but the protein content is generally only about 2.3%, which belongs to the category of flavored milk. The protein content of "yogurt milk" and "lactic acid bacteria drink" is generally 1%, which can only be called "beverage". Such snacks have relatively few nutrients and more additives.
Therefore, when buying milk, it is necessary to look for "pure milk", and "flavored milk" is recommended to choose carefully, and it is best not to buy it with the "drink" logo.
Scientific selection of snacks
Snacks are varied, and have different nutritional characteristics, scientific choice of healthy snacks, you need to first understand its nutritional characteristics, learn to read the nutrition label of food, try to choose natural and fresh food, or low-salt, low-fat low-sugar snacks.
For more details, please refer to the magazine "Middle-aged and Elderly Health Care" or continue to pay attention to the public account of this journal
The above is the original work of "Middle-aged and Elderly Health Care" magazine, if reprinted, it must be authorized by this journal!
Expert Profiles
Shi Jie, M.D., is the deputy chief physician of the Department of Nutrition of China-Japan Friendship Hospital. He is also an academic member of the Nutrition Professional Committee of the Chinese Association of Integrative Traditional and Western Medicine, a member of the Expert Committee of the "National Pregnancy Nutrition Classroom" of the Chinese Medical Doctor Association, the deputy secretary-general of the Health Management and Promotion Professional Committee of the China Association of Information research on Traditional Chinese Medicine, the executive director of the Quality of Life Research Branch of the China Association of Information Research on Traditional Chinese Medicine, a member of the Royal Medical Research Professional Committee of the Beijing Association of Traditional Chinese Medicine, and a member of the Expert Committee of the China Clinical Nutrition Industry Innovation Alliance.
Professional expertise: Good at individualized medical nutrition treatment, health education and health management for patients with diabetes, obesity, gout, hypertension, hyperlipidemia, malnutrition, chronic obstructive pulmonary disease, various kidney diseases, anorexia nervosa, various digestive system diseases, malignant tumors and so on. He is good at providing personalized nutritional counseling and dietary guidance for patients according to the characteristics of different physiological stages and individual diseases such as the elderly, pregnant women, and children. He is good at integrative chinese and Western nutrition intervention according to the patient's TCM physique.
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