A leading nutrition scientist has challenged the common belief that snacking is always bad for you, revealing that the time of day you reach for a bite could be the real culprit behind health risks like elevated cholesterol.
The Critical Cut-off Point
Chief scientist at the health science company Zoe, Dr Sarah Berry, led research analysing the dietary habits of more than 1,000 individuals. The study, reported in January 2026, aimed to understand the nuanced effects of snacking on wellbeing.
Her findings pinpointed a specific hour as a potential danger zone for casual eating. "We found that if you snack after 9pm, that was associated with higher blood pressure, poorer insulin sensitivity, and higher blood cholesterol," Dr Berry disclosed. She emphasised that this negative association held true even if the snack itself was considered healthy, highlighting the powerful role of circadian timing on metabolism.
Snack Quality Still Matters
While the clock plays a starring role, the research did not let people off the hook for their food choices. Dr Berry clarified that the simple act of eating between main meals is not inherently problematic.
"If you are hungry between meals and you select healthy snacks, it is not going to have an unfavourable effect on your health," she stated. The investigation found only modest health variations linked directly to the types of snacks chosen, suggesting that a well-timed, nutritious nibble can be part of a balanced diet.
Consequences of Unchecked Cholesterol
The study's link to higher blood cholesterol is particularly significant, as this condition is often a silent precursor to severe health events. High cholesterol, which can be influenced by diet, lifestyle, and genetics, involves an excess of fatty substances in the blood.
If left unmanaged, this buildup can lead to blocked blood vessels, dramatically increasing the risk of life-threatening heart attacks and strokes. While medication and lifestyle changes can control it, prevention through dietary habits is crucial.
Guidelines for Guilt-Free Snacking
In conclusion, Dr Berry's research offers a clear, two-part strategy for those who enjoy a snack. First, prioritise nutritious snack options like fruits, nuts, or yoghurt. Second, and perhaps more critically, establish a firm cut-off time for evening eating.
Steering clear of any munching after 9pm could be a simple yet effective way to prevent snacking from negatively impacting key health markers. This approach allows for mindful indulgence without the associated health risks, empowering people to make smarter decisions about when and what they eat between meals.
