Dozens of Ultra-Processed Snacks Are Analyzed! What Are The Healthiest Options?

When it comes to snacking, what you choose can have a significant impact on your health. Studies show that snacks can make up a quarter of your daily calorie intake, and those choices may determine your weight, blood sugar levels, and risk of chronic diseases. Here’s how to make smarter snack choices that can benefit your health.

The Impact of Junk Food vs. Nutritious Snacks

People who snack on whole foods, like fruits, nuts, and seeds, tend to have lower body fat and healthier metabolic profiles. On the other hand, consuming junk foods—such as chips, candy, and cookies—can lead to higher body weights, visceral fat, and increased blood sugar and triglycerides. Even if your meals are healthy, snacking on unhealthy foods can undo the benefits of a balanced diet.

Red Flags in Packaged Snacks

When opting for packaged snacks, it’s important to check nutrition labels for red flags, such as high levels of sodium, sugar, fats, and artificial additives. These ingredients are linked to various chronic health conditions like high blood pressure and heart disease.

Healthier Snack Options

Popcorn
Popcorn is a whole grain that’s high in fiber and low in calories. However, many brands add too much salt or sugar. For healthier options, choose brands like SkinnyPop Original Popcorn or Little Lad’s Savory Herbs Popcorn, which are low in sodium and free from artificial additives.

Chips
While potato chips and tortilla chips are ultra-processed, you can opt for healthier varieties. Look for options like Siete Foods Grain-Free Tortilla Chips or Thrive Market Sea Salt Tortilla Chips, which use healthier oils and contain less sodium.

Crackers
Traditional crackers are often made with refined flour, which lacks fiber and nutrients. Choose Mary’s Gone Crackers or Back to Nature Harvest Whole Wheat Crackers for higher protein and fiber content.

Nuts
Nuts are a great source of protein, healthy fats, and fiber. Choose unsalted or lightly salted varieties, such as Planters Deluxe Mixed Nuts or Go Raw Sea Salt and Vinegar Snacking Seeds.

Beef Jerky
Beef jerky is high in protein but can also be loaded with sodium. Opt for lean versions with fewer preservatives, and avoid those containing sodium nitrite or high levels of saturated fat.

Final Thoughts

Snacking doesn’t have to be unhealthy. By choosing whole foods and minimally processed options, you can support your metabolic health while still satisfying your cravings. Look for snacks that are low in sodium, free from artificial sweeteners and additives, and packed with fiber and healthy fats to make the most of your snack time.