Latest news with #snacking
Yahoo
9 hours ago
- Health
- Yahoo
The #1 High-Protein Snack for Better Gut Health, According to a Gastroenterologist
Snacks rich in protein and fiber help curb hunger, support digestion and boost fullness. Edamame delivers protein, fiber and gut-friendly benefits in one easy and budget-friendly snack. Choosing whole-food snacks like edamame may improve gut health and support weight are a nation of snackers: Most U.S. adults eat at least one snack every day. Snacking is so significant, data suggests snacks contribute to approximately 20% of most adults' total calorie intake per day. It isn't hard to find a snack that tastes good. From chips to chocolate, a tasty nosh is easy to come by. But it can be challenging to find the perfect snack that balances both taste and nutrition. Specifically, finding a snack that checks two important boxes—high in protein and good for gut health—can feel like a tough task. In this article, we'll explore a gastroenterologist's top pick for a high-protein snack that is fantastic for your gut health—and tastes great to boot! Whether you're looking for something to fuel your workout, tide you over between meals or simply improve your digestive system, we've got you covered. Choosing the right snacks can offer many potential health perks, from helping alleviate potential digestive health concerns to adding important nutrients to your diet. 'The key is to choose snacks that actually empower our health rather than the ones that zap our energy and ruin our afternoon,' says Will Bulsiewicz, M.D., a gastroenterologist and U.S. medical director of Zoe. The perfect way to accomplish this? Bulsiewicz says to look for choices that are considered both high in protein and fiber. 'This is the ideal combination for satiation, meaning less 'hangry' with a happy, satisfied tummy. Both protein and fiber stimulate GLP-1 release, the natural version of Ozempic,' he says. How so? Fiber feeds gut bacteria, producing anti-inflammatory chemicals that stimulate the release of this natural hormone in our bodies, Bulsiewicz explains. Published research conducted by Zoe shows that consuming lower-quality, ultraprocessed snacks that have little fiber and protein, like candy or cookies, is associated with higher triglycerides, worse blood sugar control and more hunger. Snacks that are minimally processed, like fresh fruit and vegetables, nuts and seeds, however, had the opposite effect, says Bulsiewicz. 'This study proves that snacking is in no way bad, but when you snack you want to choose high-quality snacks,' he says. When looking for a high-protein snack that supports gut health, there are some snacks that check both of those boxes. When we asked Bulsiewicz for his top pick, he was happy to share that edamame is the best high-protein snack for better gut health. Why edamame? The young, tender soybeans are 'inexpensive, delicious and snacking on a cup delivers 18 grams of protein and 8 grams of fiber tightly squeezed into just 188 calories,' Bulsiewicz says. He also points out that this snack may help keep you full to support weight-management goals because of its protein and fiber content. His go-to way for preparing edamame is to purchase frozen edamame pods, pour them into a microwave-safe bowl with 2 tablespoons of water at the bottom, seal it and microwave for 3 to 4 minutes. 'Add a sprinkle of salt for flavor. You can go with sea salt, but next level would be flaky Maldon salt,' he recommends. Dusting them with Aleppo pepper is a nice option, too. Preliminary evidence suggests that soy protein may have noteworthy effects on gut health. For example, research on animals showed positive effects on the gut microbiota when soy protein was consumed. Data on postmenopausal women also found that intake of soy isoflavones (compounds found in soybeans that have estrogen-like properties) may be linked to beneficial changes in gut bacteria. Edamame can also be enjoyed as a hummus or as an ingredient in falafel. An alternative option is dry-roasted edamame, which can be found in a variety of flavors prepackaged in the snack aisle in many stores. Try these other high-protein, gut-friendly snacks: : 'A half-cup of almonds packs in 15 grams of protein and 8 grams of fiber, not to mention the healthy fats and minerals,' says Bulsiewicz. Research shows that, when digesting almonds, the body produces butyrate, a short-chain fatty acid that serves as the primary energy source for colon cells, promoting a healthy colon lining. : Packed with probiotics, Greek yogurt is not only high in protein but also excellent for gut health. : Made from chickpeas, hummus provides both protein and fiber, promoting a healthy gut. : Similar to yogurt, kefir is a probiotic-rich drink that also contains protein. : Made from chia seeds, this pudding is full of protein, fiber and omega-3 fatty acids, which all contribute to gut health. Incorporating edamame into your diet can be a highly beneficial snack choice for promoting gut health while providing a substantial protein boost. By choosing nutrient-dense foods like edamame, you can satisfy your hunger and support your overall well-being. Embracing a holistic approach to gut health means considering all aspects of your diet, and making mindful snack choices is an excellent step toward a healthier lifestyle. Read the original article on EATINGWELL
Forbes
6 days ago
- Business
- Forbes
Hershey's Salty Snack Strategy And How Dot's Pretzels Changed The Game
Hershey's salty snacks division is positioning itself as a formidable force with ambitious growth ... More plans including serving consumers seeking on-the-go convenience and portion control options in multi-packs formats. Courtesy of The Hershey Company The Hershey Company, known as a confectionery giant, is transforming itself into a snacking powerhouse through savvy acquisitions, bold brand building, and strategic retail partnerships. With salty snacks currently representing 10% of Hershey's total revenue, the division has set an audacious goal to double that contribution over the next decade. "I consider myself the architect behind our high-growth agenda and the driving force to ensure that we are really fulfilling our full potential," said Veronica Villasenor, president of Salty Snacks at Hershey. A key to its growth is betting on consumer insights and acquisitions like Dot's Pretzels. The Dot's Pretzel acquisition in December 2021 represented a fundamental shift in Hershey's growth strategy, marking the company's evolution from simply acquiring brands to becoming manufacturers in the salty snack category. 'Unlike previous acquisitions that focused solely on brand assets, the Dot's deal included the entire manufacturing infrastructure for pretzels, giving Hershey deep knowledge and capabilities in seasoning and innovation processes,' explained Villasenor. Dot's Homestyle Pretzels new Buffalo flavor hits stores in July. Courtesy of The Hershey Company The manufacturing expertise proved transformative for the 130-year-old confectionery company, as Villasenor noted her visits to production facilities revealed employees' pride in joining the Hershey network and contributing to the company's diversification beyond traditional chocolate products. The acquisition brought not only a high-growth brand but also the technical know-how to innovate within the pretzel category, enabling Hershey to develop new products. "The (pretzel) category was boring, just to be honest. Dot's came to really fulfill a consumer pain point by bringing bold flavors into pretzels," said Villasenor. Hershey has expanded its innovation pipeline with the launch of Buffalo-flavored Dot's Pretzels in response to younger demographics seeking bolder flavors. Earlier this year, Reese's filled pretzels were launched and are poised to disrupt a $400 million filled-pretzel category market previously dominated by private label offerings. Hershey's product launch of Reese's filled pretzels demonstrates its strategy of identifying white ... More space opportunities in established categories. Courtesy of The Hershey Company The strategic approach of acquiring both brand equity and production capabilities positioned Hershey to compete more effectively against established salty snack manufacturers while maintaining the agility of an emerging player in the category. Dot's is growing three times faster than the total category, representing 100% of the growth. With continued flavor innovations based on consumer insights, the potential to take market share is evident. Hershey's Global Customer Insights Center (GCIC) The customer engagement center is a shopper-led insights facility that fosters retail partnerships and drives category growth. The GCIC is based on consumer insights and input from retail partners in both the confectionery and salty snack categories. 'Today's bifurcated consumer behavior creates a dual strategy challenge,' explains Villasenor, who plans to address the premium and value-seeking consumer segments with a diversification of product offerings. Nearly half of Americans (48.8%) snack three or more times a day. Hershey's Mobile Customer Insights Center travels to retail partners across the country to provide ... More category insights in a simulated store setting. Courtesy of The Hershey Company Another growth segment for consumers who are seeking on-the-go convenience and portion control options is the multi-packs, which represent $7 billion in the salty snack category and a $20 billion opportunity across all snacking. Health-Conscious Consumers Fuel Hershey's Premium Snack Demand "Two-thirds of total consumers in the U.S. have claimed that they are committed to a better-for-you snacking behavior - that's pretty significant," explains Villasenor in discussing the strategic decisions around healthy snacks. Health and wellness represent a significant growth opportunity in the salty snacks market, growing much faster than the overall marketplace. The U.S. snack food market generated over $50 billion in sales in 2024, making it the world's largest driven by Americans' diverse snacking habits. Healthy snacks are projected to grow by 13.6% worldwide by 2026 (compared to 2024). Vero Villasenor, president of Salty Snacks at Hershey, tours a SkinnyPop Popcorn Manufacturing Plant ... More in Whitestown, Indiana. Courtesy of The Hershey Company Based on the wellness consumer trend, Hershey has directly shaped its portfolio strategy, leading it to focus on brands like Skinny Pop and Pirate's Booty that already appeal to health-conscious consumers. Additionally, the company is expanding this platform with the pending acquisition of Lesser Evil, another better-for-you brand, demonstrating its continued commitment to staying relevant with these enduring consumer health and wellness trends. 'Consumer data shows 40% of U.S. consumers are actively seeking better-for-you snacking options for specific occasions,' said Villasenor. Hershey's Confectionery Expertise Translates To Salty Snacks Success Hershey's salty snacks division is successfully diversifying and modernizing while leveraging its core strengths from the company's sustained success in confectionery. "We're the youngest sibling in the family that has the backup of an $11 billion company to help us compete with established players," stated Villasenor. By combining the resources and expertise of an established corporation with the agility and innovation mindset of a startup, Villasenor and her team are building a sustainable growth engine that will have broader implications for the consumer packaged goods industry. Hershey's Salty Snack division focuses on consumer-centricity, strategic brand building, and retail partnerships, positioning it well to achieve its ambitious goal of doubling revenue contribution over the next decade.
Yahoo
28-06-2025
- General
- Yahoo
The $3.65 Aldi Find That's So Good Fans Are Buying 10 at a Time
Price: $3.65 for a 24‑ounce I Love It: These pickles deliver balanced sweet flavor with a satisfying spicy kick. I enjoy them for snacking and adding to salads, burgers, and the majority of my teenage years, I firmly disliked pickles. The odd thing about it is I have vivid memories of eating whole dill pickles as a child with no qualms whatsoever. Ultimately, what turned me off the uniquely salty yet sour ingredient was the realization that texture plays a big part in what I enjoy eating, and at the time, pickles' cold crunch wasn't for me. Thankfully, my palate has refined with age. As an adult, I have a much larger appreciation for the dynamic range of flavor and texture that can be accomplished with the simple addition of pickles to some of my favorite recipes. A deliciously crisp grouping of sliced pickles on top of a juicy cheeseburger? Sign me up. A dill pickle on the side with my club sandwich? What a nice compliment. With my newfound love for pickles, I can't help but take notice when my local grocery store has a new variety to try out. Upon a recent trip to Aldi, I noticed the popular discount grocer had just started carrying a jar of Great Gherkins Sweet Heat Bread and Butter Pickle Chips that instantly caught my eye. With an ingredients list that includes the likes of cucumbers, sea salt, mustard seeds, and dehydrated red bell peppers, I couldn't help but be intrigued by the potential burst of flavor possible with these pickles. Anybody familiar with Aldi knows that when the discount grocer hits the mark with an item, customers tend to flock to their local to buy up to 10 at a time. The shelf at my local Aldi was almost cleared out when I got my hands on a jar of Great Gherkins Sweet Heat Bread and Butter Pickle Chips, and thank the grocery gods I did because these pickles are seriously amazing. And at $3.65 for a 24-ounce jar, who could resist? From the first bite, my taste buds were gently caressed by the initial sweet taste of Aldi's pickles. Soon after, I was hit with a swift kick of heat that sticks around long enough to elicit a reaction but not so much that it overpowers the flavor. In terms of the crispness of the pickle chips, I would give them a 6/10. The crunch is there, no doubt, but not as much as I was hoping for it to be, though it was not a dealbreaker. At first, I quickly snacked on these pickle chips rather than just adding them to any of my meals. Once I'm done snacking, though, I can see myself topping my homemade smashburgers with them or even including them inside a Buffalo chicken wrap. I also think they would elevate any sort of dill pickle dip, especially if you have the perfect savory chip to combine with the sweet heat flavor. Coleslaw, fried pickle chips, and potato salad would also all be incredible uses for this one-of-a-kind jar of pickles. Read the original article on SIMPLYRECIPES
The Guardian
27-06-2025
- Health
- The Guardian
Healthy chocolate, low-hangover wine and nutritious breakfast cereal: 10 guilty pleasures … without the guilt
We all know we should be snacking on blueberries and eating more leafy greens. But what should you do when you're stuck at a motorway service station with a choice between crisps and more crisps? If you can't resist a glass (or two) of wine, what's the healthiest option? And is it possible to hit the kebab shop at 1am without being struck down by the spectre of Gwyneth Paltrow? Not all junk food is created equal. Top nutritionists suggest the treats, booze and ultra-processed foods that pose the smallest risk to our health – and the ones even they eat from time to time. Although nobody would count crisps as one of their five a day (a shame, because they are made from potatoes), if you swerve the flavoured options, some packets aren't too bad as far as snacks go. 'Look for an ingredients list that contains just potatoes and ideally extra-virgin olive oil and maybe sea salt,' says Dr Federica Amati, the author of Everybody Should Know This and the head nutritionist at the health science company Zoe. 'You want them to be lightly salted, not very salted.' Contrary to what you may think, those chickpea and lentil crisp alternatives might not be better for you, Amati says: 'Read the back of the packet carefully as they might contain lots of additives, flavour enhancers and emulsifiers to make them taste good. You're often better off having a simple, traditional crisp and not eating too many. Think Kettle Lightly Salted, or even Walkers Ready Salted, rather than Doritos Flamin' Hot.' Lots of gummies now claim to be 'sugar-free' or 'natural' and come in healthy-looking packaging, but is a saintly sweet an oxymoron? 'Traditional gummy sweets and chewy candies are textbook UPFs and normally loaded with glucose syrup, artificial colours, flavourings and gelatine,' says nutritionist Rob Hobson, author of Unprocess Your Life. 'Plain liquorice is a better option, but check the label as the proper stuff should only contain minimal ingredients such as molasses, flour and aniseed extract.' For Amati, 'a sweet is always a sweet, but opt for brands that don't contain palm oil, which has a high saturated fat content. Candy Kittens and Biona are good examples. If you consume sweets in moderation and practise good dental health afterwards, they're not too bad.' 'Dark chocolate typically contains less sugar than milk or white,' says the nutritionist Rhiannon Lambert, author of The Unprocessed Plate. 'Opting for varieties with 75% cocoa or higher not only reduces the sugar content, it can also support a more diverse and flourishing gut microbiome. Dark chocolate is rich in polyphenols and antioxidants that may support heart health by improving blood flow and reducing inflammation.' For bonus points, choose a dark chocolate with nuts in it. 'Almonds or hazelnuts provide healthy fats, fibre and micronutrients such as magnesium and vitamin E,' says Lambert. But what if you're not a fan of dark chocolate? 'Choosing a milk chocolate bar that includes whole nuts can still be a more balanced option.' Amati says you should still check the label on your dark and milk chocolate: 'Look for cocoa butter or cocoa mass on the ingredients list, as some brands replace it with cheaper, more saturated fats. And avoid any additives, emulsifiers and sweeteners.' Vegetable or palm fats, lecithin, monoglycerides, and diglycerides of fatty acids are all red flags. We all know that fizzy drinks are full of sugar, artificial sweeteners and other additives, but sometimes nothing hits the spot like a cold can of pop. 'There are now lots of probiotic soft drinks on the market,' says Amati. 'The jury's still out on how effective they are for gut health, but many of them are low in sugar and have no artificial sweeteners or added sugar, making them a good option.' Hobson says swapping standard fizzy drinks for kombucha (fermented tea) is a smart move: 'Opt for varieties with live cultures, that are unpasteurised and with no added sugars.' He favours Momo Kombucha ('It's raw unfiltered and brewed in small batches with organic ingredients'), and Remedy Kombucha ('It's fermented to the point where sugar is virtually eliminated'). Other kombucha brands with low sugar content include No 1 Living, Holos and Jarr. They don't call it the 'beer belly' for nothing, but is it possible to sip a pint without derailing a diet? 'Lagers that have 'light' in their name, or low-alcohol beers, are generally your best bet,' says Lambert. 'That's because the majority of calories in beer come from its alcohol content – the higher the alcohol by volume (ABV), the more calories it tends to contain. For example, a standard lager contains about 150–200 calories per pint, while a low-alcohol or light lager can come in closer to 80–100 calories. These options still offer the refreshing lager taste, just with fewer calories and often less impact on hydration, and sleep too. If you're watching your intake, always check the ABV and aim for beers that are around 3% or lower.' Small Beer makes a lager that's 2.1% and only 73 calories a can. It was bad news for the 'everything in moderation' brigade when a 2022 study found that even a small amount of alcohol has negative health outcomes. But if you are going to have a glass of wine, is there a grape that's less grim than the others? 'Hangovers are usually the result of a toxin called acetaldehyde (the byproduct of alcohol breakdown), dehydration and compounds called congeners, which are more prevalent in darker and cheaper wines,' says Hobson. 'It's for this reason that white wine gives you less of a hangover than red. Sulphites often get the blame, but unless you're genuinely sulphite-sensitive, they're unlikely to be the problem.' Sign up to Inside Saturday The only way to get a look behind the scenes of the Saturday magazine. Sign up to get the inside story from our top writers as well as all the must-read articles and columns, delivered to your inbox every weekend. after newsletter promotion However, organic or biodynamic wine does tend to have fewer additives overall, and often lower levels of sulphites and residual sugar, so they can be a better choice. Wines from cooler-climate regions such as the Loire valley or parts of Germany are usually lower in alcohol (11-12%), and you can now buy specially made low-alcohol wines that can make a difference to your hangover. It's also a good idea to go for dry wines rather than sweet ones, as less sugar can mean less of a headache the next day.' But, ultimately, it's about pacing yourself, not drinking on an empty stomach and drinking water alongside alcohol. 'Even the cleanest, most 'natural' wine won't save you from a hangover if you drink too much,' says Hobson. Beware the bubbles – fizz has been proved to cause worse hangovers than any other kind of wine. But if you want to raise a toast, which is the best for you? 'The fizzy wines labelled Brut Nature or Extra Brut contain the lowest levels of residual sugar – typically under 6g per litre,' says Lambert. 'Whether it's prosecco, champagne or cava, choosing one of these dry varieties is your best bet. Avoid styles such as demi-sec or doux, which have a much higher sugar content.' Breakfast cereals get a bad rep on the UPF front, but some are much healthier than others. 'Yes, Weetabix is technically a processed food, but it's low in fat, high in fibre, affordable and delicious,' says Amati. 'About 90% of adults in the UK are fibre-deficient and breakfast cereal is an easy way to up your intake.' Amati also favours Dorset Cereals and jumbo steel-cut porridge oats. 'Making it in the microwave is fine,' she says. 'Just avoid quick-cook oats (as these have been more processed and so make your blood sugar spike) or flavours or sweeteners.' And beware of that healthy-looking granola – it may not be as good for you as you think. 'Many are heavily processed and contain high levels of added sugar, emulsifiers and refined grains,' says Lambert. 'Opt for ones with a low sugar content – ideally less than 5g of free sugars per 100g – and made from whole ingredients such as oats, nuts, seeds, maple syrup or honey, and dried fruit.' Bio&Me Granola has just 4.2g of sugar per 100g, compared with 15g in the same amount of Jordans Simply Granola. Not all takeaways have to come with a side order of guilt. 'In general, avoid deep-fried food,' says Amati. 'Some places cook in saturated fats and keep reusing the same oil.' Instead, head towards your local Thai, Vietnamese or Indian restaurant. 'Choose the veggie option, such as a chickpea, paneer or spinach curry. These are all fibre-rich, whole foods.' And don't order the rice. 'It's much better – and cheaper – to make rice at home using packets of parboiled rice you can buy in the supermarket. When you reheat cooked rice the starch is more resistant, which is better for blood sugar control and improved gut health.' Hobson favours a Turkish takeaway. 'I would go for a grilled chicken shawarma wrap with salad, hummus and a wholemeal flatbread,' he says. 'This option is balanced with lean protein, fibre and healthy fats. These kind of places often offer fresh vegetable and grain-based salads such as tabbouleh, bulgur salads or ezme, which are rich in fibre and other key nutrients.' Those chilly, limp pre-made sandwiches are never the most satisfying, but if you have to grab one, which is the lesser of the UPF evils? 'Look for those made with wholegrain or seeded bread, as they provide more fibre and keep you fuller for longer than white bread,' says Lambert. 'For the filling, lean protein such as falafel, hummus, chicken, egg or tuna are all good options, especially when paired with salad or crunchy vegetables. Creamy sauces, excessive mayonnaise or cheese-heavy fillings can push up the saturated fat and salt content up quite significantly, so it's worth being selective.' If in doubt, focus on fibre. 'The nutrient most of us are probably deficient in is fibre, so if you're checking the nutrition label, check the fibre content, and try to pick one that gets you as close as possible to 3g of fibre per 100g. It's a helpful benchmark for knowing you're getting a more satisfying, gut-friendly choice.'
The Guardian
27-06-2025
- Health
- The Guardian
Healthy chocolate, low-hangover wine and nutritious breakfast cereal: 10 guilty pleasures … without the guilt
We all know we should be snacking on blueberries and eating more leafy greens. But what should you do when you're stuck at a motorway service station with a choice between crisps and more crisps? If you can't resist a glass (or two) of wine, what's the healthiest option? And is it possible to hit the kebab shop at 1am without being struck down by the spectre of Gwyneth Paltrow? Not all junk food is created equal. Top nutritionists suggest the treats, booze and ultra-processed foods that pose the smallest risk to our health – and the ones even they eat from time to time. Although nobody would count crisps as one of their five a day (a shame, because they are made from potatoes), if you swerve the flavoured options, some packets aren't too bad as far as snacks go. 'Look for an ingredients list that contains just potatoes and ideally extra-virgin olive oil and maybe sea salt,' says Dr Federica Amati, the author of Everybody Should Know This and the head nutritionist at the health science company Zoe. 'You want them to be lightly salted, not very salted.' Contrary to what you may think, those chickpea and lentil crisp alternatives might not be better for you, Amati says: 'Read the back of the packet carefully as they might contain lots of additives, flavour enhancers and emulsifiers to make them taste good. You're often better off having a simple, traditional crisp and not eating too many. Think Kettle Lightly Salted, or even Walkers Ready Salted, rather than Doritos Flamin' Hot.' Lots of gummies now claim to be 'sugar-free' or 'natural' and come in healthy-looking packaging, but is a saintly sweet an oxymoron? 'Traditional gummy sweets and chewy candies are textbook UPFs and normally loaded with glucose syrup, artificial colours, flavourings and gelatine,' says nutritionist Rob Hobson, author of Unprocess Your Life. 'Plain liquorice is a better option, but check the label as the proper stuff should only contain minimal ingredients such as molasses, flour and aniseed extract.' For Amati, 'a sweet is always a sweet, but opt for brands that don't contain palm oil, which has a high saturated fat content. Candy Kittens and Biona are good examples. If you consume sweets in moderation and practise good dental health afterwards, they're not too bad.' 'Dark chocolate typically contains less sugar than milk or white,' says the nutritionist Rhiannon Lambert, author of The Unprocessed Plate. 'Opting for varieties with 75% cocoa or higher not only reduces the sugar content, it can also support a more diverse and flourishing gut microbiome. Dark chocolate is rich in polyphenols and antioxidants that may support heart health by improving blood flow and reducing inflammation.' For bonus points, choose a dark chocolate with nuts in it. 'Almonds or hazelnuts provide healthy fats, fibre and micronutrients such as magnesium and vitamin E,' says Lambert. But what if you're not a fan of dark chocolate? 'Choosing a milk chocolate bar that includes whole nuts can still be a more balanced option.' Amati says you should still check the label on your dark and milk chocolate: 'Look for cocoa butter or cocoa mass on the ingredients list, as some brands replace it with cheaper, more saturated fats. And avoid any additives, emulsifiers and sweeteners.' Vegetable or palm fats, lecithin, monoglycerides, and diglycerides of fatty acids are all red flags. We all know that fizzy drinks are full of sugar, artificial sweeteners and other additives, but sometimes nothing hits the spot like a cold can of pop. 'There are now lots of probiotic soft drinks on the market,' says Amati. 'The jury's still out on how effective they are for gut health, but many of them are low in sugar and have no artificial sweeteners or added sugar, making them a good option.' Hobson says swapping standard fizzy drinks for kombucha (fermented tea) is a smart move: 'Opt for varieties with live cultures, that are unpasteurised and with no added sugars.' He favours Momo Kombucha ('It's raw unfiltered and brewed in small batches with organic ingredients'), and Remedy Kombucha ('It's fermented to the point where sugar is virtually eliminated'). Other kombucha brands with low sugar content include No 1 Living, Holos and Jarr. They don't call it the 'beer belly' for nothing, but is it possible to sip a pint without derailing a diet? 'Lagers that have 'light' in their name, or low-alcohol beers, are generally your best bet,' says Lambert. 'That's because the majority of calories in beer come from its alcohol content – the higher the alcohol by volume (ABV), the more calories it tends to contain. For example, a standard lager contains about 150–200 calories per pint, while a low-alcohol or light lager can come in closer to 80–100 calories. These options still offer the refreshing lager taste, just with fewer calories and often less impact on hydration, and sleep too. If you're watching your intake, always check the ABV and aim for beers that are around 3% or lower.' Small Beer makes a lager that's 2.1% and only 73 calories a can. It was bad news for the 'everything in moderation' brigade when a 2022 study found that even a small amount of alcohol has negative health outcomes. But if you are going to have a glass of wine, is there a grape that's less grim than the others? 'Hangovers are usually the result of a toxin called acetaldehyde (the byproduct of alcohol breakdown), dehydration and compounds called congeners, which are more prevalent in darker and cheaper wines,' says Hobson. 'It's for this reason that white wine gives you less of a hangover than red. Sulphites often get the blame, but unless you're genuinely sulphite-sensitive, they're unlikely to be the problem.' Sign up to Inside Saturday The only way to get a look behind the scenes of the Saturday magazine. Sign up to get the inside story from our top writers as well as all the must-read articles and columns, delivered to your inbox every weekend. after newsletter promotion However, organic or biodynamic wine does tend to have fewer additives overall, and often lower levels of sulphites and residual sugar, so they can be a better choice. Wines from cooler-climate regions such as the Loire valley or parts of Germany are usually lower in alcohol (11-12%), and you can now buy specially made low-alcohol wines that can make a difference to your hangover. It's also a good idea to go for dry wines rather than sweet ones, as less sugar can mean less of a headache the next day.' But, ultimately, it's about pacing yourself, not drinking on an empty stomach and drinking water alongside alcohol. 'Even the cleanest, most 'natural' wine won't save you from a hangover if you drink too much,' says Hobson. Beware the bubbles – fizz has been proved to cause worse hangovers than any other kind of wine. But if you want to raise a toast, which is the best for you? 'The fizzy wines labelled Brut Nature or Extra Brut contain the lowest levels of residual sugar – typically under 6g per litre,' says Lambert. 'Whether it's prosecco, champagne or cava, choosing one of these dry varieties is your best bet. Avoid styles such as demi-sec or doux, which have a much higher sugar content.' Breakfast cereals get a bad rep on the UPF front, but some are much healthier than others. 'Yes, Weetabix is technically a processed food, but it's low in fat, high in fibre, affordable and delicious,' says Amati. 'About 90% of adults in the UK are fibre-deficient and breakfast cereal is an easy way to up your intake.' Amati also favours Dorset Cereals and jumbo steel-cut porridge oats. 'Making it in the microwave is fine,' she says. 'Just avoid quick-cook oats (as these have been more processed and so make your blood sugar spike) or flavours or sweeteners.' And beware of that healthy-looking granola – it may not be as good for you as you think. 'Many are heavily processed and contain high levels of added sugar, emulsifiers and refined grains,' says Lambert. 'Opt for ones with a low sugar content – ideally less than 5g of free sugars per 100g – and made from whole ingredients such as oats, nuts, seeds, maple syrup or honey, and dried fruit.' Bio&Me Granola has just 4.2g of sugar per 100g, compared with 15g in the same amount of Jordans Simply Granola. Not all takeaways have to come with a side order of guilt. 'In general, avoid deep-fried food,' says Amati. 'Some places cook in saturated fats and keep reusing the same oil.' Instead, head towards your local Thai, Vietnamese or Indian restaurant. 'Choose the veggie option, such as a chickpea, paneer or spinach curry. These are all fibre-rich, whole foods.' And don't order the rice. 'It's much better – and cheaper – to make rice at home using packets of parboiled rice you can buy in the supermarket. When you reheat cooked rice the starch is more resistant, which is better for blood sugar control and improved gut health.' Hobson favours a Turkish takeaway. 'I would go for a grilled chicken shawarma wrap with salad, hummus and a wholemeal flatbread,' he says. 'This option is balanced with lean protein, fibre and healthy fats. These kind of places often offer fresh vegetable and grain-based salads such as tabbouleh, bulgur salads or ezme, which are rich in fibre and other key nutrients.' Those chilly, limp pre-made sandwiches are never the most satisfying, but if you have to grab one, which is the lesser of the UPF evils? 'Look for those made with wholegrain or seeded bread, as they provide more fibre and keep you fuller for longer than white bread,' says Lambert. 'For the filling, lean protein such as falafel, hummus, chicken, egg or tuna are all good options, especially when paired with salad or crunchy vegetables. Creamy sauces, excessive mayonnaise or cheese-heavy fillings can push up the saturated fat and salt content up quite significantly, so it's worth being selective.' If in doubt, focus on fibre. 'The nutrient most of us are probably deficient in is fibre, so if you're checking the nutrition label, check the fibre content, and try to pick one that gets you as close as possible to 3g of fibre per 100g. It's a helpful benchmark for knowing you're getting a more satisfying, gut-friendly choice.'
