Snacks That Hold Us I What Our Mothers Knew. What Science Confirms!

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Holistic Health for Women of Color Podcast, Episode #105

Long before wellness trends, our mothers tucked snacks that hold us into lunch pails and pockets, hand pies, spiced nuts, onigiri, fruit with chili and lime, little anchors of care that steadied us between school bells and night shifts. They knew, without lab coats, that food can be medicine and memory: protein and fiber to keep us steady, salt and spice to revive, sweetness to soothe.

Today, research finally speaks their language, confirming how balanced bites support energy, focus, mood, and gut health. Snacks That Hold Us: What Our Mothers Knew, What Science Confirms! invites you onto the bridge between heritage and evidence, stories, smart swaps, and simple recipes that honor where we come from and help us thrive where we are.

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Holistic Health for Women of Color Core Value - Empowerment!

Welcome back to Holistic Health for Women of Color Podcast. I’m Donna Williams, your Certified Holistic Health Coach and wellness friend who figured out a healthier way after dealing with high blood pressure and tough med side effects. 

Around here, we keep it real and doable: food that fits your life, gentle herbs, mindset shifts, stress support, and small steps that add up. Less overwhelm, more you. Let’s make wellness feel like home.

Today’s topic is Snacks That Hold Us: What Our Mothers Knew, What Science Confirms!

Let’s get started.

Snacks That Hold Us: What Our Mothers Knew, What Science Confirms Podcast Transcript, Episode #105

Today we’re getting into the truth about “healthy” snacks that hold us, and what to reach for instead, through the lens of culture, lived experience, and science. In the rush of life, we want to reach for snacks that hold us, offering small bites of comfort and courage, reminding us we’re not alone, nourished, and moving forward.

Because let’s be honest the word “healthy” on a snack label doesn’t mean much anymore. It’s been stretched and sugar‑coated, sometimes literally, until it barely signals anything useful. Many of these snacks are cleverly packaged, lightly fortified, maybe low in one thing, while sky‑high in another. You’ve probably grabbed something labeled “clean” or “natural,” eaten it between tasks, and still felt bloated, jittery, or… unsatisfied.

The snacks that truly support your system don’t always come with sleek branding or wellness buzzwords. They feel grounding. They digest cleanly. They help you stay in your body, not escape it. And a lot of what works is exactly what our mothers, aunties, abuelas, and elders have always done, make food simple, flavorful combinations from real ingredients, and let the body take the lead.

Let’s break it down, what’s really going on, and what’s worth reaching for instead.

1. “Protein-packed” isn’t always a green light:
   Protein is a marketing darling right now. Bars, chips, cookies, even pudding come flexing big protein numbers. But quality matters. A lot of these products lean on isolates, sweeteners, and gums to mimic fullness without offering true satiety.
   
   You eat the bar, maybe with a little excitement. Then 45 minutes later, you’re lightheaded or hungry again. That’s your body noticing that synthetic ingredients – it doesn’t land the same way as real food.
   
   
   Sweet Potato Toast with Eggs, Avocado and Banana
   Here’s the science: protein and fiber help turn on fullness hormones like GLP‑1 and PYY, but ultra-processed additives can speed digestion, spike hunger soon after, and leave your blood sugar on a rollercoaster. In a 2019 National Institute of Health, (NIH) metabolic ward study, people eating ultra-processed foods consumed about 500 extra calories per day without trying, because these foods are engineered to be easy to overeat.
   
   Instead, anchor your snack with protein you can name and chew:
   - Like a boiled egg with olive oil, sea salt, and paprika, or suya spice if you like a little heat.
   - Sardines or smoked fish on cucumber slices with lemon and pepper.
   - Leftover roasted chicken wrapped in butter lettuce with avocado.
   
   It’s not glamorous, but the energy curve is smooth, and your digestion will thank you.


2. “Low sugar” often means high confusion:
   You flip over the package, it says “Only 2g of sugar!” but the ingredients read like chemistry homework: erythritol, chicory root fiber, monk fruit, stevia, soluble corn fiber. While some of these sweeteners are “natural” or low-calorie, your body isn’t always fooled. Research shows they can still influence insulin response and may disrupt the gut microbiome in some people. Others cause bloating or a strange aftertaste that lingers longer than the snack itself. And sweetness, caloric or not, keeps your brain chasing a reward that isn’t coming, which can keep cravings alive.
   
   Instead, reach for whole-food sweetness if you need it:
   - We are talking a few dates stuffed with almond butter and a sprinkle of sesame.
   - Apple slices with tahini and cinnamon.
   
   These don’t try to trick your palate, they don’t hide what they are because they come with fiber and/or protein, they’re more likely to steady your energy.


3. “Energy bites” that drain instead of steady:
   We love the earthy packaging and good intentions, often made with oats, honey, nut butter, and maybe cacao nibs. But their ratios can be off. Many energy balls are sugar bombs with a side of fiber, great for a quick surge, followed by a predictable crash.
   
   And if you find “one ball” turns into three, it’s not about willpower; the protein and fat just weren’t enough to say “we’re good.”
   
   Instead, go for snacks that feel like a complete pause:
   - Half an avocado with hemp seeds, lime/lemon, and a pinch of salt.
   - A rice cake topped with cottage cheese, smoked salmon, and dill.
   
   Something where your body can recognize this is a complete pause, not just a teaser.
   
   Science note: pairing carbs with fat and protein slows gastric emptying and blunts blood sugar spikes, more calm, less crash.


4. “Gluten-free” doesn’t automatically mean gentle:
   There’s a widespread assumption that if something is gluten-free, it must be healthier. Gluten-free can help those who need it, but many GF snacks rely on tapioca, corn, or white rice flours, which hit your bloodstream fast. You might avoid classic gluten bloat but still feel restless an hour later. The win isn’t “without gluten” it’s “with nutrients and balance.”
   
   Instead, consider textures, choose fiber-rich, mineral-rich snacks that feel soothing:
   - Roasted sweet potato wedges with tahini or peanut sauce.
   - Chia pudding with coconut milk, cinnamon, and berries.
   - Jicama sticks with lime, chili, and a handful of roasted pepitas.



5. “Healthy Snacks” shouldn’t feel like a task, but pleasure:
   We’ve all choked down a chalky bar or a green drink that tastes like lawn clippings. If a snack adds mental friction, it’s not helping. Food should feel like care, not punishment.
   
   Instead, pick combos you enjoy enough to pause for:
   - Sheep’s milk or Afro-Caribbean-style fresh cheese with cucumbers and olive tapenade.
   - A boiled egg topped with pesto or salsa verde.
   - A small bowl of black-eyed pea salad with tomatoes, parsley, lemon, and olive oil or a bowl of warm lentils and herbs with a drizzle of olive oil.

Culture Is A Nutrient, Too!

Our foods carry memory and that matters. Many diaspora staples are already beautifully balanced:

• Plantain done right: Bake ripe plantain slices and pair with a spoon of black beans and avocado. Sweet plus fiber plus fat plus protein.


• Jicama y limón with Tajín and pepitas. Crunch, hydration, vitamin C, and minerals.


• Boiled peanuts (Southern and West African roots): plant protein, fiber, and salt to replenish on hot days.


• Sardines with gari or cassava crackers and tomato: omega-3s for brain and heart health.


• Mango plus plain kefir or yogurt plus chia: natural probiotic, fiber, and gentle sweetness.


• Edamame with sesame oil and sea salt: complete plant protein plus minerals.


• Hibiscus tea (sorrel/agua de Jamaica) unsweetened or lightly sweetened with fruit: can help support healthy blood pressure for many people.

Backed by science: omega‑3s support cardiometabolic health; fermented foods like kefir can benefit the gut; fiber stabilizes blood sugar and supports a healthy microbiome. And because many communities of color face higher rates of insulin resistance due to layered social and environmental factors, keeping snacks balanced with protein, fiber, and healthy fats is more than a trend, it’s strategy on survival.

How to choose in real life: my 4-part snack check:

1. Protein you can name: egg, beans, yogurt, fish, chicken, tofu, tempeh.


2. Natural fat that slows absorption: avocado, olive oil, nuts, seeds, full‑fat dairy if tolerated.


3. Fiber or color: fruit, veg, legumes, whole grains, something that grew.


4. Pleasure factor: you should want to eat it. If it’s joyless, you won’t stick with it.

Label Decorder:

• Ingredients you’d cook with at home? Green flag.


• More than 2 sweeteners or sugar alcohols? Caution.


• “Net carbs” games or fiber you’ve never heard of? Caution.


• Oils: olive, avocado, or coconut are better choices than “vegetable oil blend,” corn, or soybean oils in highly processed products.


Budget-friendly, packable, and quick:

• Peanut butter on a small corn tortilla with banana slices and cinnamon.


• Canned salmon mixed with avocado, lime, and scallions, scoop with cucumber or cassava crackers.


• Roasted chickpeas with cumin, garlic, and olive oil.


• Leftover beans and rice with greens and hot sauce, small bowl, big satisfaction.


• Trail mix you make: almonds, pumpkin seeds, coconut flakes, a few dried cherries.

Share This Podcast With A Friend and Subscribe

If this snacks that hold us, what our mothers knew and what science confirms episode is hitting home, pause for five seconds: share it with a friend, and drop a quick 5-star review, it really helps more women of color find this show.

And if you want my Real Snack Blueprint with 20 diaspora-inspired snack combos and more, grab it.

Why This Matters Beyond Hunger!

• Mood and focus: Stable blood sugar supports steadier energy and fewer afternoon crashes.


• Hormone health: Protein and fiber support metabolism and can ease cravings around your cycle.


• Stress resilience: Chronic stress raises cortisol, which can drive sugar cravings. Balanced snacks can blunt that rollercoaster and help you feel more grounded.


• Heart and metabolic health: Regularly choosing minimally processed snacks reduces the ultra-processed food load linked with overeating and weight gain in controlled studies.

Quick Troubleshooting:

• Still ravenous after “healthy” snacks? Add 10–15g protein and a tablespoon of fat.


• Afternoon crash? Swap sweet snacks for savory, add fiber and water, and try a 5‑minute walk.


• Bloating from sugar alcohols? Replace with fruit-forward snacks and watch chicory root fiber/inulin on labels.


• PMS snack attacks? Increase magnesium (pumpkin seeds, dark leafy greens) and protein in the first half of your day.

A Few Quick Cultural Combos To Try This Week!

• Avocado toast on whole-grain or cassava bread with smoked fish and pepper sauce.


• Sliced pear with cotija or queso fresco and chili-lime.


• Warm miso broth with tofu cubes and seaweed, plus edamame on the side.


• Sweet potato mash with cinnamon and a spoon of peanut or almond butter.


• Mango-chile-lime fruit cup with a side of pistachios

Now, I want you to remember this; not labels, not trends, how the food lands in your body is the point. A good snack will feel steady. It should give you something, not just stimulation.

Let Me Help In Supporting Your Personalized Health and Wellness Coaching!

If you’re ready for support that honors your culture and your schedule, I’m opening a few spots for personalized health and wellness coaching. We’ll build a simple, satisfying snack system, balance blood sugar, and create routines that actually fit your life.

Book a free 20‑minute clarity call, or DM COACH to my Instagram page. You’ll get a customized plan, recipes rooted in your culture, and science-backed guidance that feels like care.

As always, may your plate be colorful, your mind calm, and your heart confident. Know that you have the power to self heal.

Holistic Health for Women of Color podcast  is educational and not medical advice. Check in with your clinician if you have specific conditions or medications.

Thank you for being here listening to Snacks That Hold Us: What Our Mothers Knew, What Science Confirms podcast. May your snacks hold you, nourish you, and keep you grounded. See you next time.

Return from Snacks that hold us to Your Power to self heal!

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