The 10 Most Unhealthy Processed Snacks & 10 To Eat Instead
Snack Smarter
We're quick to villainize processed foods, but not all are created equal. While some are chock full of preservatives that have been linked to weight gain, heart risks, and worse, cancer, others offer and convenient way to get your vital nutrients. Don't let "healthy" packaging and marketing schemes fool you: read the labels and keep your eyes peeled for naughty sugar and fat substitutes that could be sabotaging your health goals and leaving you feeling sluggish after your afternoon munch. Here are 10 processed snacks to ditch and 10 to start buying instead.
1. Processed Meats
Processed meats like hot dogs and deli meats are high in saturated fat and salt, which can raise your blood pressure. What's more, processed meat consumption has been linked to an increased risk of cancer and even dementia.
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2. Packaged Baked Goods
If you're going to eat sugar, you'd be much better off picking something up at a local bakery or making it yourself than buying factory-made baked goods. These contain not only high quantities of sugar and processed carbs but also unhealthy fats, additives, and preservatives.
3. Sugary Breakfast Cereals
Contrary to what the commercials say, sugary breakfast cereals are not "part of a complete breakfast." They're so high in sugar, refined grains, preservatives, and void of any nutritional value that they play no part in a healthy breakfast.
4. Energy Drinks
Energy drinks are high in caffeine, sugar, and stimulants, which can pose heart and blood pressure risks. They contain more caffeine than coffee and more additives and preservatives that can pose health risks.
5. Processed Cheese & Cheese Products
Processed cheese, like American cheese, Velveeta, or Cheez Whiz, is far less healthy than natural cheese due to its high sodium and saturated fat content. It also contains additives and preservatives like emulsifiers and food coloring that could be harmful to your health.
6. Frozen Chicken Nuggets
Frozen chicken nuggets are made from questionable processed meat blends and are deep-fried before you cook them. They're high in sodium, saturated fat, and preservatives, which can cause heart problems and even hormone disruption and inflammation.
7. Artificial Coffee Creamers
You may not feel like you're adding a lot of sweetener to your coffee because you're not counting the spoons, but the sugar content in artificial creamers like Coffee Mate is astonishingly high. What's more, it's full of preservatives and trans fat, which can cause heart problems, obesity, and inflammation.
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8. Pop-Tarts
Beyond sugar, Pop-Tarts contain high fructose corn syrup, refined carbs, and unhealthy hydrogenated fats. They contain absolutely nothing nutritional and should not even be categorized as a "breakfast food."
9. Instant Noodles
A single portion of instant noodles can easily contain more than your daily recommended sodium intake, leading ot high blood pressure. Instant noodles also contain a lot of fat, refined carbs, and processed ingredients. Frequent consumption of them has been linked to an increased risk of heart disease and type 2 diabetes.
10. Soda
Soda can add a large amount of calories and added sugar to your daily diet, leading to weight gain. Its high sugar content has been linked to type 2 diabetes and fatty liver disease.
Now that we've covered the most unhealthy processed foods you could possibly feed your body, let's talk about the more nutritious choices you could be having instead.
1. Popcorn
Of all the "junky" snack foods you could choose, popcorn is by far the healthiest. It's a whole grain, which means it's high in fiber, contains antioxidants, and is low in calories if you opt for a low or no-butter option.
2. Canned Fish
Canned fish like tuna is a healthy processed food because it's high in omega-3 fatty acids, protein, and vitamins. However, you shouldn't eat it every day as it can contain mercury, which is harmful in high amounts.
3. Canned Beans
You may not think of them as such, but canned beans are a processed food. They're a nutritional powerhouse containing protein, fiber, iron, potassium, and antioxidants without sacrificing convenience.
4. Tofu & Tempeh
Tofu and its fermented cousin, tempeh, are healthy and nutritious plant-based meat alternatives. They're both low-calorie, low-fat sources of complete protein and have even been linked to improved cognitive function.
5. High-Fiber Breakfast Cereals
If you're a morning cereal person, there are many healthier options than Froot Loops. Go for high-fiber varieties that contain little or no sugar. They can improve your digestion, heart health, and help you maintain a healthy weight.
6. Pickles
While pickles are high in sodium, they're fermented, which means they contain probiotics that are good for your gut microbiome. They're also low in calories and can help you manage your blood sugar.
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7. Frozen Vegetables
Frozen vegetables are just as healthy, if not more so, than fresh vegetables, and are often cheaper and more convenient. The freezing process helps preserve nutrients for a longer time compared to if you leave fresh veggies in the fridge for a few days.
8. Dried Fruits
While dried fruits are more concentrated in sugar than fresh, they're also morenutrient-densee and filling. They're an excellent source of fiber, are high in antioxidants, and are packed with nutrients, but should be consumed in moderation as they're also very sweet and high in calories.
9. Frozen Fruit
Just like with frozen vegetables, freezing fruit helps preserve its nutritional content, so it's often even healthier than fresh. They're also more cost-effective, convenient, and offer a way to enjoy your favorite fruits all year round.
10. Whole Grain Crackers
Whole grain crackers with a short and simple ingredients list make for a healthy, high-fiber snack. Ones that contain mostly just whole grains are rich in essential nutrients, are good for your heart, and help manage blood sugar.
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