Summary of The Most Unhealthy Snacks on the Planet — Eat This Not That:
The purpose of snacking is to satisfy hunger between meals with nutrient-dense foods. Unhealthy snacks that are highly processed, full of added sugars, sodium, and saturated fat can leave you feeling hungrier and derail health goals. Snacks heavy on protein and fiber can reduce hunger levels and fill you up, while snacks lacking in protein or fiber can contribute to hunger and trigger overeating. Unhealthy snacks to avoid include Ritz Crackers, Snyder’s Hot Buffalo Wing Pretzel Pieces, Pop-Tarts, Snack Pack Pudding, Nutella, Oreos, Cheetos, Chips Ahoy! Chocolate Chip Cookies, Doritos Nachos Cheese, and Cheetos Crunchy Cheese-Flavored Snacks.
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Snack Smart: The Unhealthiest Snacks You Should Ditch
Snacking is a great way to keep hunger at bay and provide a nutrient-dense pick-me-up between meals. However, not all snacks are created equal, and many commonly found at the grocery store can be detrimental to your health and ultimately trigger overeating. In this article, we identify the unhealthiest snacks you should avoid and why, as well as provide healthier snack options.
The Importance of Protein and Fiber
Before diving into the unhealthiest snacks, it’s essential to understand the importance of choosing snacks high in protein and fiber. Protein-rich snacks can help reduce hunger levels and appetite, while high-fiber snacks can fill you up by slowing down the rate of digestion. Choosing snacks lacking in these nutrients can leave you feeling unsatisfied and hungry, ultimately leading to overeating and derailing your health goals.
Ritz Crackers: Not So Rich
Ritz crackers are a staple in many households, but they’re far from a healthy snack choice. According to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, and a member of our Medical Expert Board, “These little sandwich snacks barely contain any protein and are lacking fiber. This makes it a very low-protein and low-fiber snack, while being high in fat.” In other words, Ritz crackers won’t fill you up or leave you satisfied.
Snyder’s Hot Buffalo Wing Pretzel Pieces: Not So Flavorful
If you’re craving a salty pretzel snack, Snyder’s Hot Buffalo Wing Pretzel Pieces are not the way to go. “Choosing this snack would be the opposite of choosing a nutrient-dense one,” says Young. “These are very low in protein and fiber, which helps keep you full and satiated for longer periods of time. Moreover, these pretzel bites are also relatively high in fat, with three grams being from the saturated kind.”
Pop-Tarts: Not So Quick
Pop-Tarts have been a popular breakfast choice for those short on time, but Young believes they’re one of the worst snack choices you can make for your health. Not only are they high in sodium and low in fiber and protein, but they also contain ultra-processed ingredients such as soybean oil and refined flour, and three different types of sugar: refined white sugar, corn syrup, and high-fructose corn syrup.
Snack Pack Pudding: Not So Pudding-y
Snack Pack Pudding is a snack to leave at the grocery store, according to Young. “This item is also a very low-protein, low-fiber, and high-sugar snack, and foods that don’t have a lot of protein or fiber contribute to hunger as they don’t contain many—if any—nutrients at all.” The pudding snack contains processed oils such as palm oil, which is 50% saturated fat.
Nutella: Not So Healthy
Nutella may be a crowd favorite, but it’s considered one of the most unhealthy snacks due to its high sugar content in a small serving size. “A one-tablespoon serving of Nutella is about 21 grams of sugar, and the protein and fiber content is very low, which is the opposite of a fulfilling snack,” says Young. Because it’s difficult to limit yourself to a serving size, it’s easy to overindulge.
Oreo: Not So Classic
Oreo cookies contain a significant amount of refined sugar, potentially causing weight gain, diabetes, and tooth decay, according to Trista Best, MPH, RD, LD at Balance One Supplements. Oreos are made with partially hydrogenated oils, a source of trans fats that can increase the risk of heart disease, and high-fructose corn syrup.
Chips Ahoy: Not So Chewy
Chips Ahoy! Chocolate Chip Cookies are another sugary item to avoid due to high sugar and unhealthy fat content, says Best. The cookies also contain partially hydrogenated oils, a source of trans fats.
Doritos: Not So Cheesy
Doritos Nacho Cheese chips are high in calories, fat, and sodium, and the Nacho Cheese flavor specifically contains artificial flavors and preservatives. “They’re also high in calories and artificial additives, which have been linked to various health problems,” says Mary Sabat MS, RDN, LD.
Cheetos: Not So Crunchy
Cheetos Crunchy Cheese-Flavored Snacks are among the unhealthiest snacks due to their high sodium, low fiber, and protein content. They’re also high in calories and artificial additives.
Conclusion
Choosing healthy snacks high in protein and fiber can satisfy hunger, curb cravings, and ultimately help you achieve health goals. The snacks listed above lack essential nutrients and contain high levels of sugar, sodium, and unhealthy fats, leaving you feeling unsatisfied and potentially overeating. Opt for healthier snack options such as vegetables with dip, nuts, or Greek yogurt with fruit.
