I get it, when the 3PM slump hits, that keropok or chips bag seems like the only solution. But did you know constant unmindful snacking might actually drain your energy more?
Research shows that mindless snacking (especially on high sugar, high- fat foods) can:
- Trigger poor blood sugar control, leading to energy crashes
- Cause overeating (we consume 30% more when distracted)
- Disrupt your body’s natural hunger signals
The Science Behind It
When we snack unpredictably (rather than at regular times), we’re more likely to eat out of habit or stress– not true hunger. Which can lead to:
- Reduced satiety
- Worse metabolism
5 Signs You’re NOT a mindful Snacker
- Finish food without tasting it
- Always snack while working/ watching screens
- Feel guilty after eating
- Can’t remember what you ate 2 hours ago
Here’s How to Snack Mindfully
- Pause and Check In
- Ask yourself: “Am I hungry – or just bored/ stressed?”
- Upgrade your usual snack pick
- Craving for salty food? (From keropok → roasted chickpeas)
- Craving for sweet food? (From kuih → Fruit juice)
- Craving for crunchy food? (From chips → cucumber slices)
Why Mindful Snacking Works?
- You’ll eat less but feel fuller
- Better digestion (slowing down helps your body absorb nutrients)
- More enjoyment (food will taste 10x better when you actually taste it)
- Your Challenge: Try the “Raisin Test”
- Hold a snack (eg. peanut or raisin)
- Observe its texture, smell, weight
- Eat slowly, savoring each bite
Result: You’ll naturally eat less and enjoy more!
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC5556586/
https://www.jscimedcentral.com/jounal-article-info/Journal-of-Human-Nutrition-and-Food-Science/Mindful-Eating-Applied--to-Snacking%3A-A-Promising--Behavioral-Approach-Supported--by-Research.-Summary-of-the--Symposium-Held-at-the-21st-International-Congress-of--Nutrition-%28IUNS-2017%29-8599#section-48368
