Are seaweed and roasted fish slices really healthy snacks?

On the dazzling array of snack shelves, seaweed, roasted fish slices, squid shreds, and other seafood snacks have become the healthy choice in the minds of many consumers, thanks to their labels of "natural" and "high protein". However, the health secrets of these ocean-flavored snacks are far more complex than imagined. Ma Guansheng, a professor at Peking University School of Public Health, pointed out that such snacks may contain hidden health hazards such as excessive salt and sugar. "Smart enjoyment" is the key.

Ma Guansheng stated that seafood snacks generally have a high salt content, so it is important to control the portion when consuming them. Products such as seaweed also have a relatively high iodine content. Iodine is an essential nutrient for the human body, but excessive intake can also affect health. Therefore, it is necessary to adhere to the principle of "moderation" in daily consumption. Considering the dietary habits of Chinese residents, northern residents tend to have a preference for high-salt diets. Relevant research has found that excessive salt intake (more than 10 grams per day) is directly associated with the occurrence of diseases such as hypertension, heart disease, kidney disease, and cerebral hemorrhage. Data shows that for people who consume 15 grams of salt per day, the incidence rate of hypertension is about 10%. High-salt diets have been confirmed as an important risk factor for hypertension. The World Health Organization recommends that the daily salt intake for adults should be less than 5 grams, and the "Dietary Guidelines for Chinese Residents (2022)" also explicitly suggests that adults should not consume more than 5 grams of salt per day. Ma Guansheng reminded that the salt content of seafood snacks and various pickled snacks should not be underestimated. When purchasing, priority should be given to plain products and avoidance of flavors such as salty and five-spice flavors to reduce additional salt intake.

In addition to the high salt content issue, high-fat snacks are often overlooked by consumers. Ma Guansheng pointed out that high-fat snacks are mainly divided into two categories. One category consists of naturally high-fat healthy snacks, represented by nuts such as walnuts, sesame seeds, and peanuts. These snacks are nutrient-rich, containing protein, fat, vitamin E, folic acid, magnesium, potassium, copper, and other nutrients, as well as monounsaturated fatty acids, polyunsaturated fatty acids, and a significant amount of dietary fiber. Consuming them in moderation is beneficial to health. Studies have shown that consuming a small amount of nuts per week can help maintain heart health. However, Ma Guansheng also emphasized that nuts have a high energy density and should not be consumed excessively, with a recommended weekly intake of 50 grams. The other category consists of processed high-fat snacks, such as French fries, potato chips, and crispy fried dough sticks (Fried Dough Twists). These snacks undergo processes such as frying during their production, which increases their fat content. Consumers are advised to consume them sparingly.

Faced with a wide variety of snacks, how should one choose and consume them? Ma Guansheng gives specific advice: snacks should be selected based on the intake of main meals. If the energy intake from three meals is insufficient, one can choose energy-rich snacks as a supplement. For those who need to control their weight and limit energy intake, they should eat fewer sugary and high-fat snacks. If the intake of vegetables and fruits from three meals is insufficient, fruits and vegetables can be eaten as snacks. Snacks should only be eaten "as a snack" and cannot replace main meals. Main meals can provide comprehensive and balanced nutrients to the human body, while snacks can only serve as a supplement and should not be put before the main thing. It is advisable to prioritize snacks with higher nutritional value, such as fruits, dairy products, and nuts, which can supplement the nutrients outside of main meals. The time of eating snacks is important. It is appropriate to eat moderate amounts between meals to avoid affecting the appetite for main meals. A small amount can also be eaten 2-3 hours after dinner, but it is not recommended to eat again half an hour before bedtime. The amount of snacks consumed should not be excessive, so as not to affect the appetite and food intake for main meals. Among similar snacks, priority should be given to those with lower energy content to prevent total energy intake from exceeding the recommended amount.