Why America’s Snacking Problem Could Harm Health

American adults eat a meal’s worth of calories in snacks every day, according to a recent study published in PLOS Global Public Health.

The study examined data from over 23,000 Americans aged 30 and above through a 24-hour recall dietary survey spanning over a decade in the National Health and Nutrition Examination Survey.

According to the study, Americans averaged 400 to 500 calories in snacks a day, which represents roughly a quarter of an average adult’s caloric needs. In addition, most of the snacks consumed offered very little nutritional value, with the most common snacks consumed including foods high in carbohydrates and fats, sweets and alcoholic beverages.

Although snacking can be part of a balanced diet, excessive snacking can pose serious threats to public health. As shown in the aforementioned study, common snacks are high in sugar and unhealthy fats, and add little to one’s overall nutritional health. Consistent consumption of these types of calories can lead to weight gain, which invariably can contribute to the obesity epidemic in America.

More than two in five American adults are obese, according to data from the National Institute of Diabetes and Digestive and Kidney Diseases. Worldwide, more than one billion individuals are obese. These numbers will continue to get worse unless we, as the public, proactively address this issue with more impactful education with respect to nutrition, diet and exercise. Healthier snacking options such as fruits and vegetables should replace the more common options of high sugary foods that are popular among snacking choices for Americans.

Weight gain from snacking can also lead to number of chronic health conditions such as high blood pressure, diabetes and heart disease. As an example, obesity is linked to 30 to 53% of new diabetes cases each year in the U.S. according to data from the American Heart Association. These chronic diseases are largely preventable from lifestyle modifications and choices we make with respect to diet and exercise.

Unhealthy snacking could also have a profound effect on children and adolescent health. Snacking can often be habitual for both children and adults, but particularly children when engaging in activities such as watching television. Children are also exposed to marketing of unhealthy snacks on television, which could perhaps influence their dietary decisions with respect to what snacks to consume. Nearly 15 million American children and adolescents are obese, according to data from the CDC. These numbers could be amplified in the future if the national trend of unhealthy snacking is not addressed.

Finally, snacking on foods high in sugar and fats can also pose risks to dental health. As an example, snacks high in sugars feed the bacteria that normally exist in the mouth. When these bacteria break down the sugars in the mouth, they produce acids that can lead to plaque formation. With time, plaques can result in the formation of cavities and ultimately tooth decay.

Although unhealthy snacking can pose serious risks to one’s overall health and well-being, snacking can also be part of a balanced diet if the foods chosen have high nutritional content. Such foods would include whole grains, fruits and vegetables to name a few options.

Ultimately, promoting awareness on healthier snacking can help address America’s snacking problem. This includes fostering environments that promote healthier snack options such as in schools and workplaces, as well as educating children early about developing healthy snack habits. A concerted effort amongst parents, children, educators and food manufacturers can help turn the tide in cultivating healthy snacking for Americans.