The Most Dangerous and Unhealthy Snack Foods to Avoid

The Most Unhealthy and Dangerous Snack Foods

Snacking can be part of a balanced diet, but many popular snack foods are extremely unhealthy and some may even be dangerous. With obesity and chronic diseases on the rise, it's important to make informed choices about the snacks we mindlessly reach for in moments of hunger.

Candy and Chocolate

Candy and chocolate may be delicious, but they provide very little nutritional value beyond carbs and sugar. Most are high in calories, fat, and added sugars - ingredients that in excess promote weight gain and problems like diabetes and heart disease. They can also lead to cavities and tooth decay.

Some of the worst offenders include:

• Sour candy - Extremely acidic and bad for tooth enamel
• Hard candy - Sticks to teeth and causes decay
• Chocolate bars - High in saturated fat and calories
• Sugar-laden gummies and jelly beans - Pure sugar with no nutrients

Salty Snacks

Like candy, most salty snack foods are nutritionally bankrupt. They tend to be high in unhealthy fats, sodium, preservatives, and calories. Eating too many can raise blood pressure, lead to weight gain, and increase disease risk.

Some of the worst salty snacks include:

• Chips - Loaded with fat, salt, and calories
• Cheetos and cheese puffs - Mostly unhealthy fats and chemicals
• Buttered microwave popcorn - High in calories and dangerous chemicals
• Bacon snacks - Processed meat is carcinogenic when eaten in excess

Fried Snacks

Deep fried foods like donuts, egg rolls, and calzones are extremely high in fat and calories. They raise both blood sugar and cholesterol, and frequently contain unhealthy trans fats. Fried snacks are associated with weight gain, heart disease, diabetes, and other chronic health conditions.

Some of the worst fried snack foods include:

• Donuts - Sugary and fried, providing empty calories
• Spring rolls - Filling usually made with white rice or fried noodles
• Fried cheese sticks - Loaded with fat and cholesterol
• French fries - Starchy, fried, and often served with unhealthy dipping sauce

Processed Snack Cakes

Pre-packaged snack cakes like Ding Dongs, Twinkies, and Honey Buns may be tasty treats, but they provide no nutritional value. They are packed with refined flour, sugar, unhealthy fats, and additives. Too many processed baked goods can cause weight gain, blood sugar spikes and crashes, and inflammation.

Some of the worst pre-packaged snack cakes include:

• Swiss rolls - Refined flour and sugar with trans fats
• Zebra cakes - Artificial flavors and additives
• Cosmic brownies - Corn syrup, palm oil, and preservatives
• Tastykakes - Enriched bleached flour and corn sweeteners

Health Consequences of Unhealthy Snacking

Choosing snacks high in sugar, unhealthy fats, salt, and calories over more nutritious options can negatively impact health in many ways. Some of the effects of excessive unhealthy snacking include:

Weight Gain

Going overboard on high-calorie, low-nutrition snacks makes it easy to consume far more calories than you burn. Over time this habitual overeating contributes to weight gain and obesity.

Heart Disease

The high sodium content in many fried and packaged snacks can raise blood pressure, putting strain on the heart. Their high sugar and unhealthy fats also clog arteries and increase risk for heart attack and stroke.

Diabetes

Too much added sugar from candy, soda, and snack cakes promotes insulin resistance and pancreatic strain. This greatly raises the risk for developing type 2 diabetes.

Inflammation

Refined carbs and omega-6 oils found in packaged snacks trigger widespread inflammation. Chronic inflammation is linked to diseases like cancer, dementia, autoimmune disorders and more.

Nutrient Deficiencies

When snacks make up too much of your diet, it leaves less room for nutritious whole foods. Deficiencies in critical vitamins, minerals, fiber and antioxidants can develop over time.

Dental Issues

Candy and other sugary snacks that stick to the teeth can cause significant tooth decay and enamel breakdown over time, leading to cavities or even tooth loss.

Examples of Healthy Snack Alternatives

For times when you need an energy boost or want to tame hunger between meals, there are many quick, convenient, and good-for-you snack options to choose from. Swapping out candy and chips for healthier alternatives can provide important nutrients while also preventing energy crashes later.

Fresh Fruits and Vegetables

All types of fresh produce make excellent snacks full of vitamins, minerals, fiber, antioxidants, and important plant compounds. They are naturally low in calories and help reduce disease risk. Fruit, snap peas, baby carrots, peppers, and broccoli florets are all great grab-and-go options.

Nuts and Seeds

Nuts and seeds offer the perfect balance of healthy fats, plant protein, and fiber. They help regulate blood sugar and are linked to reduced risk for certain cancers and heart disease. Varieties like almonds, walnuts, pistachios, pumpkin seeds, and sunflower seeds are all great options.

Yogurt and Cheese

Dairy products like Greek yogurt and cottage cheese provide protein, calcium, probiotics, and vitamin D. Just be sure to stick to unsweetened varieties. Mozzarella cheese sticks and Laughing Cow cheese wedges also make convenient, satisfying snacks.

Hard Boiled Eggs

Eggs are loaded with high quality protein and important vitamins and minerals. Boiled eggs need no preparation and the protein helps you stay fuller for longer between meals.

Edamame

These immature soybeans are extremely nutritious, low carb snacks. They contain fiber, antioxidants, and all nine essential amino acids. You can buy them pre-shelled and ready to eat.

Tips for Healthier Snacking

It's easy to fall into unhealthy snacking habits, especially when rushed, stressed, or bored. But with some effort you can train yourself to reach for better options that nourish your body instead.

Always Eat Sitting Down

Mindless over-snacking often happens when we nosh standing up. Always sitting down when you eat helps you be more conscious of what's passing your lips.

Drink Water First

Thirst is often confused with hunger. Have a glass of water when cravings hit and wait 10 minutes. If you're still hungry, find a healthy snack like an apple with nut butter.

Make Better Choices Available

It's tough to resist unhealthy snacks when they're right in front of you. Keep more nutritious options visible and ready to grab from the fridge or fruit bowl.

Control Portions

Even too much of healthy foods can lead to weight gain. Measure out proper serving sizes of snacks like nuts, cheese, and dried fruit so you don't overdo it.

Wait Between Snacks

Constant snacking leaves you feeling tired and unsatisfied. Wait at least 2-3 hours between snacks to allow your blood sugar and hunger signals to regulate.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.