Stop feeling guilty: The top 5 snack myths debunked

Aug 23 2016, 12:00 am

If you’re one of those people who finds that munching on a snack is guilt-inducing, then it’s worth taking a look at some tips to make that negativity subside.

From low fat snacks to artificially sweetened snacks, we’ve been trained to regret every little morsel we put in our mouths, often with little evidence to back those bad feelings up.

Regardless, school’s coming up and you’ll need to refuel between classes – but chances are that you’ll do it best with some helpful tips. The Daily Hive team sat down with Vega’s RHN Bridgette Clare to debunk some common snacking myths.


Myth 1: Snacking is a bad habit

Snacking can be a good habit, it just depends on how you snack. If you’re hungry between meals, eat. That’s the best time for a snack because you’re hungry. If you’re bored, take a walk, read a book, or call a friend. If you’re thirsty, have a drink. Those aren’t ideal times to snack since you aren’t hungry. Before you reach for a snack check in to make sure its because you’re hungry instead of simply trying to fill a different void.

Snack Tip

Snacks can help satisfy you between meals and can also be a great way to sneak more veggies into your day. Toss extra greens in a smoothie or sandwich, chop up veggies and dip them in your favourite hummus.

Myth 2: It’s better to go to bed hungry than to eat too late

Listen to your body and if you’re hungry after dinner have a bedtime snack.

Snack Tip

Instead of picking up a bag of chips or eating all the leftovers you set aside for tomorrow’s lunch, reach for small, balanced bites. Try 1/4 of an avocado or nut butter on a piece of gluten-free whole grain toast, a cup of berries, and a handful of almonds. Check in if you’re hungry right before bed every night. That might mean you simply need to eat more during the day.

Myth 3: Frozen treats are a bad idea

Frozen treats don’t have to be limited to ice cream, popsicles, sorbet, and ice cream cake. Frozen fruit and veggies are not only convenient, but they can also make a great snack. Most frozen produce is picked at its freshest, and then frozen.

Snack Tip

Choose your treats, desserts, and snacks wisely. Every time you eat serves as an opportunity to enjoy nutritious foods that have fibre, good fats, and protein as well as vitamins and minerals. Use a frozen banana to whip up a quick smoothie with 1 tablespoon of nut butter, 1 cup of non-dairy beverage and ice. Or make the recipe below for a quick and easy snack that makes 10 to 12 servings – you can grab it out of the freezer when snack time is upon you.

Black Bean Freezer Fudge


  • 1 (15oz) can black beans, rinsed and drained (approximately 2 cups)
  • 1/2 cup coconut oil
  • 1/4 to 1/2 cup real maple syrup
  • 3/4 cup cocoa powder
  • 1/2 scoop ChocolateVega® Protein & Greens 
  • 1 tsp vanilla
  • 1/2 tsp sea salt
  • Optional: vegan chocolate chips


  1. In a food processor blend beans, coconut oil, maple syrup, vanilla and salt until smooth.
  2. Add cocoa powder and Vega® Protein & Greens, blend until combined.
  3. Optional: fold in chocolate chips and sprinkles.
  4. Spread over 10×6 pan.
  5. Freeze for 2 hours.
  6. Slice into 10-12 squares. Store in freezer-safe container until ready to enjoy.

Myth 4: Low-Fat snacks are a better choice

Yes and no. Just because a food is labelled as reduced fat or low fat doesn’t necessarily make it a good snack option. Read the labels and get to know what you’re eating. Many reduced or low fat snacks have added sugar or artificial ingredients to make up for the fat.

Snack Tip

Fat plays an important role in your diet and you need it to help your body absorb fat-soluble vitamins A, D, E and K. Enjoy mono and polyunsaturated fats from plant-based sources like nuts, avocado, and olive oil as a part of your daily snack.

Myth 5: Snacking before your workout will slow you down

Not all snacks are created equal. It’s what you snack on and the time you eat it that can make a difference in your performance. Before a sustained endurance workout simple carbs (such as fruit) can help support energy.

Snack Tip

Simple, portable options include fresh fruit like a banana, an orange, or dried fruit such as a 1/4 cup dried mango or a couple of dates.

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