The nutritional scientist: You've been sold a lie about "healthy" snacks

Snacks make up a quarter of what most people eat. Yet most of us never question them. In this episode, Professor Sarah Berry, ZOE’s Chief Scientist, explains why snacking is not the problem and how seven snack swaps can lower cholesterol, support gut health, and reduce heart disease risk. Most snacks are high in sugar, salt, and saturated fat, and many carry “health” claims that hide this. Sarah breaks down how to spot this, explains what makes a good snack and why snack timing matters. You’ll walk away with seven simple, wholesome snack ideas that help improve cholesterol, blood sugar, and heart health in weeks. If you’re a snacker, this may be the easiest place to improve your diet. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=d30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE: https://zoe.com/buymembership?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=BAU Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 00:00 Snacks make up a quarter of your calories 03:31 95% of us snack every day 06:33 The 9pm rule that changes everything 12:43 Why late snacks keep you less full 16:33 The breakfast mistake that adds 320 calories 21:35 The ‘bliss point’ that makes snacks hard to stop 25:37 Should you worry about sugar? 29:32 How to actually read a snack label 33:45 Why sugar appears under 42 different names 35:30 The simple snack most people overlook 38:15 The protein-packed food we don’t eat enough of 41:26 The one swap that cut heart disease risk by 30% 43:22 Why this high-fat snack doesn’t cause weight gain 46:26 The fermented food that supports your gut 48:20 The creamy fruit that keeps you full 50:30 The sweet treat that may help your heart 52:55 How quickly you’ll feel the difference 55:35 Why most snacks quietly drag your diet down 56:32 Why timing may matter more than frequency 01:00:20 Can you snack and still stay healthy? 📚Books by our ZOE Scientists The Food For Life Cookbook | https://amzn.to/4amfIMX Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5 Free resources from ZOE: Eating for Better Brain Health: Your brain-gut blueprint | https://ZOE.com/brainhealth?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=betterbrainhealth How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health | https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=How to eat in 2026 Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=podcast&utm_source=youtube&utm_campaign=freeguide Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=podcast&utm_source=youtube&utm_campaign=gutguide Better Breakfast Guide | https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=youtube&utm_campaign=breakfastguide Mentioned in today's episode ZOE snacking study: What should you do? | https://zoe.com/learn/zoe-snacking-study-what-should-you-do?srsltid=AfmBOoqXRKcCi3vPrKNJJJkzdM00DfRkWADcyYsgwboE7LHUZXlUjsVl The ZOE Big IF Study: What did we find? | https://zoe.com/learn/the-big-if-study-what-did-we-find?srsltid=AfmBOoqdrEPPhH1SlPZVdjXqXM5gJqtBDUH_QiaYK0D1-MjBomC92scU Whole Fruits Versus 100% Fruit Juice, Nutrition Bulletin (2025) | https://pmc.ncbi.nlm.nih.gov/articles/PMC12398644/ What are added sugars, and where are they hidden? | https://zoe.com/learn/added-sugars-where-are-they-hidden?_gl=1*16tzent*_gcl_au*MjEyMTM5MDE2Ny4xNzcwMDUwMzU4*_ga*MTY3ODk3MjY4Ni4xNzYyMjUxODAx*_ga_E31PWXSTTE*czE3NzA5MDgyMTQkbzY1JGcxJHQxNzcwOTA5MDIzJGo0MiRsMCRoMA.. Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion Episode transcripts are available here: https://zoe.com/learn/category/podcasts