Do you know the difference between stress snacking and comfort snacking? Nutritionist Lovneet Batra recently explained how the line between anxiety-driven eating and emotional eating is often blurred. In an Instagram post, she outlined ways to consciously change food preferences and eating behaviours, encouraging people to adopt healthier and more intentional snacking habits.
“Ever notice how you reach for chips under a deadline, but ice cream when feeling down?” she asked, revealing that the brain and hormones play a significant role in these cravings.
Why We Snack Differently Under Stress
In her post, the nutritionist compared stress snacks and comfort snacks, explaining how their triggers and biological drivers differ. Stress snacking is typically triggered by acute stress and a surge in cortisol, such as during work pressure or bad news. Comfort snacking, on the other hand, is linked to emotional stress, including feelings of loneliness, sadness, or emotional distress.
She explained that stress snacks are driven by cortisol and adrenaline, which push the body to seek quick glucose for “fight or flight” responses. Comfort snacks, however, are linked to dopamine and serotonin, hormones that help boost mood and provide emotional soothing.
As a result, stress snacks are usually salty, crunchy, and carbohydrate-heavy foods like chips, crackers, and fries. Comfort snacks, meanwhile, tend to be sweet, creamy, and high-fat foods such as chocolate, ice cream, and pastries.
The Retraining Strategy for Healthier Snacking
Lovneet Batra suggested a simple goal: maintain sensory satisfaction while improving the metabolic impact of snacks. “Keep sensory satisfaction—crunch, flavour, mouthfeel—but change the metabolic impact,” she advised.
Step 1: Identify Texture and Flavour Triggers
Crunchy foods often signal stress release and oral satisfaction, while creamy foods are associated with comfort and soothing. Sweet and salty flavours trigger the brain’s reward pathways, reinforcing cravings.
Step 2: Swap, Don’t Eliminate
Instead of completely removing snacks, which can backfire, she recommends introducing nutrient-dense alternatives that match the desired texture and flavour.
Healthy Swaps for Stress and Comfort Snacks
- Potato chips (crunchy and salty): Replace with roasted chana, edamame, or spiced makhana for a crunchy, high-protein and fibre-rich alternative.
- Ice cream (sweet and creamy): Try frozen banana blended with peanut or almond butter and cocoa for a naturally sweet, creamy, serotonin-friendly treat.
- Chocolate biscuits (sweet and crunchy): Opt for dark chocolate-coated roasted nuts to retain indulgence while increasing satiety.
- Pizza slice (savoury and soft): Choose wholegrain pita with hummus and roasted vegetables, or spiced makhana, to satisfy savoury cravings with added nutrients.
- Nachos with salsa (sour/spicy and crunchy): Swap with spiced roasted chickpeas with lime for a tangy, protein-rich snack.
In conclusion, the nutritionist advises enjoying your favourite textures and flavours while choosing healthier alternatives that add protein, fibre, and satiety. By retraining taste rather than removing joy, people can build sustainable and healthier eating habits.
Disclaimer: This content is for informational purposes only and should not be considered a substitute for professional medical advice.