Eating Between Meals or Snacking: Genetic Perspective

Understanding Snacking

Snacking refers to the consumption of food or beverages between regular meals.

Snacks can range from a piece of fruit, a handful of nuts, a yogurt, to a bag of chips or a candy bar.

Although often viewed negatively due to the association with unhealthy foods and overeating, snacking can be part of a balanced diet when done correctly.

It can help maintain energy levels throughout the day, provide additional nutrients, and prevent overeating during meals.

How Our Genes Influence Snacking Habits

Research has shown that genetic factors can influence snacking behavior.

Specific gene variants associated with taste perception, reward mechanisms, and metabolic regulation can influence our snack choices and the frequency of snacking.

The link between genetics and snacking behavior is a complex, multifaceted relationship.

Certain genes influence not only what we choose to snack on but also how often we snack.

This genetic influence stems from variations or mutations in specific genes that affect taste perception, reward response, and appetite regulation.

The TAS2R38 gene

One of the most studied genetic influencers of snacking behavior is the TAS2R38 gene, which plays a role in our ability to taste bitter compounds.

Variations in this gene can result in a spectrum of taste sensitivity, especially toward bitter flavors.

Individuals with a particular variant of this gene, often termed “supertasters,” find bitter foods exceptionally intense.

This sensitivity can lead these individuals to reject bitter-tasting foods like certain vegetables and instead opt for snacks that are sweet or salty.

Check your AncestryDNA, 23andMe raw data for the TAS2R38 gene variants

DRD2 gene and Dopamine

In addition to taste perception, genes that influence the brain’s reward system also play a crucial role in snacking habits.

Dopamine, a neurotransmitter associated with pleasure and reward, has been particularly implicated in food cravings and the tendency to snack.

The DRD2 gene, which encodes a type of dopamine receptor, has several variants.

Some of these variants have been linked to increased reward responses to food, leading to a greater propensity for snacking, particularly on high-fat, high-sugar foods.

Check your AncestryDNA, 23andMe raw data for the DRD2 gene variants

Other genes

Finally, genes implicated in appetite regulation and obesity can influence our tendency to snack.

For example, the FTO and MC4R genes, both associated with obesity risk, are thought to impact snacking behavior.

The FTO gene has been linked to increased energy intake and a preference for energy-dense foods, which are often the types of foods chosen during snacking.

Similarly, variants of the MC4R gene have been associated with increased appetite and a preference for high-fat foods.

Check your AncestryDNA, 23andMe raw data for the FTO and MC4R gene variants

Single Nucleotide Polymorphisms (SNPs) associated with snacking habits:

Gene	SNP	Associated Trait
TAS2R38	rs1726866	Increased perception of bitter taste, which may affect preference for certain snacks
DRD2	rs1800497	Associated with dopamine function and may influence reward-driven snacking behavior
FTO	rs9939609	Associated with increased energy intake and preference for high-calorie snacks
MC4R	rs17782313	Linked with increased appetite and preference for high-fat foods

Section summary

Genetics plays a substantial role in shaping our snacking behaviors. However, it’s important to remember that genes aren’t destiny. Lifestyle factors, including diet and physical activity, have a significant impact on our health, regardless of our genetic predisposition.

Beyond Genes: External Factors that Drive Snacking

Numerous non-genetic factors also influence snacking habits. These include:

Environment: Living or working in an environment with easy access to high-calorie snacks can lead to more frequent snacking.
Emotional State: Stress, boredom, and other emotional states can trigger snacking as a form of emotional eating.
Sleep: Lack of sleep can increase cravings for high-sugar, high-fat snacks due to alterations in hunger hormones like ghrelin and leptin.
Social Influences: Cultural norms, social events, and peer influence can affect snacking behavior.

Effective Strategies for Healthier Snacking Habits

Here are some strategies to make snacking healthier and prevent overeating:

Plan Ahead: Prepare healthy snacks in advance to avoid reaching for unhealthy options when you get hungry.
Mindful Eating: Pay attention to your hunger and fullness cues. Snack when you’re truly hungry, not out of boredom or stress.
Nutrient-Dense Snacks: Choose snacks that are high in nutrients and low in added sugars and unhealthy fats, like fruits, vegetables, nuts, and yogurt.
Portion Control: Keeping snack portions in check can prevent overeating. Consider using single-serving packages or portioning out snacks instead of eating directly from a large package.

Wrapping Up: Balancing Snacking in a Healthy Diet

Snacking is a complex behavior influenced by both genetic and non-genetic factors.

Although often associated with unhealthy eating and weight gain, snacking can be part of a balanced diet when done mindfully and healthfully.

By understanding the factors that influence snacking and implementing strategies to manage it, we can make snacking work to our advantage.

Cited Works

Hwang LD, et al. (2016). A Common Genetic Influence on Human Intensity Ratings of Sugars and High-Potency Sweeteners. Twin Research and Human Genetics, 19(4), 407-413.
Epstein LH, et al. (2007). The relationship between food reinforcement and dopamine genotypes on food intake in smokers. Am J Clin Nutr, 86(2), 446-450.
Tanofsky-Kraff M, et al. (2009). The FTO gene rs9939609 obesity-risk allele and loss of control over eating. Am J Clin Nutr, 90(6), 1483-1488.
Chaput JP, et al. (2011). Sleep patterns, diet quality, and energy balance. Physiology & Behavior, 121, 103-108.
Herman CP, Roth DA, Polivy J. (2003). Effects of the presence of others on food intake: a normative interpretation. Psychol Bull, 129(6), 873-886.