Is your office snack habit feeding into a health crisis?

Office snacks, once regarded simply as a workplace perk, are now associated with the increase of lifestyle diseases (Image: Pexels)

In the fast-paced workday of modern life, snacking in the office has become an unconscious habit—whether it's a packet of chips in between calls, or a sugary drink during that 3 pm slump. But this innocent habit could be slowly feeding into a much larger health crisis. Office snacks, once regarded simply as a workplace perk, are now associated with the increase of lifestyle diseases, including obesity and Type 2 diabetes, according to Dr. Shehla Shaikh, Consultant Endocrinologist at Saifee Hospital in Mumbai.

"Snacking isn't the enemy—but the what and the how certainly can be," Dr. Shaikh says, noting that high-calorie processed foods (samosas, cookies, chips and colas) may provide a quick hit of satisfaction but little nutrition, and, when consumed mindlessly, can cause fast weight gain and poor blood sugar control. Over time, these actions can lead to a host of metabolic issues and complications that are increasingly difficult to reverse.

But there is hope—the solution is not to cut out snacks altogether—rather, Dr. Shaikh suggests slowly replacing lower nutrient options with more nutrient-dense choices, such as nuts, fruits, sprouts, or whole grains, which can help to maintain energy levels and improve focus without strongly affecting blood sugar.

Office snacking is blamed, but it's not the cause of obesity or diabetes. They are multi-factorial. But if snacks are samosas, cookies, sugary drinks, and packaged trash, they do add extra calories.

Munching on calorie-dense foods at work between meals accumulates rapidly. These foods are likely to lead to weight gain and unstable blood sugar, especially when they are consumed absentmindedly.

Replace junk food with high-protein foods like boiled eggs, sprouts, nuts, fruits, or whole-grain food. Replace colas and sweetened drinks with green tea, lemon water, or buttermilk.

The easy availability of food in the office activates the brain's reward circuitry, making us munch out of pleasure rather than hunger this hedonic eating typically leads to overeating.

A mid-day snack break is not entirely bad. Consuming the right type of food at the right time can assist in keeping energy and concentration intact after working for long hours. In the case of individuals with diabetes, snacking every 2–3 hours prevents hypoglycaemia.

Workplaces must take stock in what they're offering. Small changes, like offering healthy options and placing calorie counts near food, will get employees making better choices.

There's a myth floating around that healthy food is pricier or more difficult to prepare. Nope. Simple fruits such as apples or oranges are typically less expensive and better than chips or cookies.

Welcome short walks or easy stretching after snack time. Even 1,000 steps following a snack or standing up and moving the arms about for five minutes, will relax digestion and drive away lethargy.

Office snacks are your enemy or your friend. It's a matter of what you're eating, how often, and whether you exercise afterwards. With no more than a few tweaks, the snacking culture in the office can be your ally, not the devil in disguise