Winter Comfort Foods in Malta: How They Can Cause Weight Gain

How Winter Snacks Can Secretly Lead to Weight Gain: What You Need to Know in Malta

As the chilly Maltese winter approaches, many of us turn to comfort foods and indulgent snacks to warm up and unwind. However, did you know that gorging on fatty winter treats could be tricking your body into gaining weight? New research reveals that it’s not just how much you eat, but also the type of fat in your snacks, that can disrupt your body’s natural rhythms and lead to unintentional weight gain.

For years, experts believed that humans and animals regulated their eating habits primarily by the length of daylight hours. However, recent findings suggest that the fats in our diet play an equally significant—if not greater—role in signaling our bodies about how much to eat. Snacks loaded with unhealthy saturated fats, like processed meats, creamy desserts, and fried foods, may leave you craving even more calorie-dense options. The culprit? Your body’s internal clock, known as the circadian rhythm, which governs sleep, energy levels, and even appetite.

The Science Behind Winter Snacking

Research shows that the fats we consume interact with a protein called PER2, which plays a key role in fat metabolism and the body’s circadian rhythms. This protein essentially tells your body whether to burn fat for energy or store it as reserves, depending on the season. In nature, this process helps animals prepare for hibernation during the winter months by encouraging fat storage when high-calorie foods like nuts, berries, and fatty fish are abundant in the summer.

Humans, of course, don’t hibernate, but indulging in fatty snacks during the Maltese winter months might send the same signals to your body, tricking it into thinking it’s time to stockpile fat. “That one holiday pastizz or extra Christmas cookie could lead to more indulgences the next day,” explains postdoctoral scholar Dan Levine. “You’ve essentially fooled your circadian clock into thinking it’s summer and time to bulk up.”

The study, conducted by researchers at the University of California, found that mice consuming a high-fat diet struggled to adapt to seasonal changes. Unlike mice on a balanced diet rich in unsaturated fats, like those found in seeds, nuts, and olive oil, the high-fat group appeared sluggish and less active in simulated winter conditions. This suggests that diets high in saturated fats may disrupt our ability to adjust to colder, darker months—potentially leading to weight gain and other health issues.

Why This Matters in Malta

In Malta, where food and dining are deeply ingrained in the culture, it’s easy to fall into the trap of indulging in heavy, calorie-rich comfort foods during the winter. From cheesy timpana to buttery kannoli and fried ġbejna, the temptation of festive and traditional treats is all around us. While there’s absolutely nothing wrong with enjoying these foods in moderation, understanding the science behind how they affect your body can empower you to make healthier choices.

For instance, swapping snacks high in saturated fats for those rich in unsaturated fats can help you maintain balance. Instead of reaching for fried pastizzi or chocolate-filled desserts, try nibbling on roasted almonds, walnuts, or a small portion of ġulepp tal-ħarrub (carob syrup) with whole-grain bread. These alternatives not only satisfy cravings but are also packed with healthy fats and nutrients.

Beware of Ultraprocessed Foods

One of the biggest culprits of unhealthy winter eating is ultraprocessed snacks, which make up a significant portion of diets in many Western countries. These foods are engineered to keep you coming back for more, combining the perfect balance of sugar, salt, and fat to hit the so-called “bliss point.” As Dalia Perelman, a research dietitian at Stanford Medicine, points out, “When you hear a commercial about how you can’t eat just one, they mean it. These foods are designed to trigger neurotransmitters in your brain that make you crave more.”

Popular ultraprocessed options like ranch-flavored chips, creamy dips, and sugary holiday treats can be found in many supermarkets across Malta. While convenient, these foods often contain high levels of saturated fats and additives that disrupt your body’s natural rhythms. Instead, consider preparing your own snacks at home using fresh, locally sourced ingredients. A platter of seasonal fruits, raw vegetables, and hummus made from Maltese-grown chickpeas can be just as satisfying—without the negative health consequences.

Steps to a Healthier Winter

It’s worth noting that the recommended daily intake of saturated fat should be less than 20 grams, according to international health guidelines. Keeping this in mind, here are some practical tips to enjoy the winter season in Malta while staying healthy:

1. Snack Smart: Opt for unsaturated fat-rich snacks like almonds, walnuts, avocados, and olives. Maltese olive oil drizzled over whole-grain bread makes for a delicious, heart-healthy treat.

2. Cook at Home: Preparing meals and snacks at home allows you to control the ingredients. Try making a hearty vegetable soup with lentils or a fresh Maltese salad with capers, tomatoes, and tuna.

3. Mind Your Portions: Enjoy festive treats like pudina or qagħaq tal-għasel in moderation. If you’re dining out, consider sharing desserts to keep portions in check.

4. Stay Active: Winter in Malta still offers plenty of sunny days. Take advantage of the mild weather by going for a walk along the coast or hiking in the countryside. Staying active helps regulate your body’s internal clock and manage weight.

5. Prioritize Sleep: Proper sleep is crucial for maintaining your circadian rhythm. Create a consistent bedtime routine and limit late-night snacking, especially on fatty foods, to promote better rest.

By understanding how certain foods affect your body’s natural rhythms, you can make informed choices that align with your health goals. A balanced approach to eating, combined with Malta’s vibrant culinary scene and outdoor lifestyle, can help you embrace a healthier, happier winter season.

So go ahead—enjoy Malta’s delicious winter flavors, but do so with an eye on balance and wellness. Your body will thank you.