18 Worst Snacks You Should Avoid
Snacking can be a delightful way to curb hunger between meals, but not all snacks are created equal. Many popular snack foods are loaded with unhealthy ingredients that can lead to weight gain, blood sugar spikes, and long-term health problems. Whether it’s because of excessive sugars, unhealthy fats, or artificial additives, there are certain snacks you should steer clear of.
1. Potato Chips
Potato chips are a classic snack, but they are high in unhealthy fats, sodium, and preservatives. Even though they taste great, they have little nutritional value and can contribute to weight gain and high blood pressure. Many chips are fried in oils that are high in trans fats, which can increase your risk of heart disease.
2. Candy Bars
Candy bars are packed with sugar, artificial flavors, and unhealthy fats, providing a quick burst of energy but no lasting nutritional benefit. They can spike your blood sugar and lead to an energy crash shortly after. Many candy bars also contain excessive amounts of sugar alcohols and artificial sweeteners, which can cause digestive discomfort.
3. Sugar-Filled Granola Bars
While granola bars are marketed as a healthy snack, many are packed with added sugars, syrups, and unhealthy oils. Some “healthy” options are nothing more than glorified candy bars in disguise. Even if they contain oats or nuts, they can still be high in calories and low in nutritional value due to excessive sweeteners.
4. Fast-Food Fries
Fast-food fries are high in unhealthy fats, sodium, and refined carbs. They’re often deep-fried in oils that have been reheated multiple times, leading to the creation of harmful trans fats. These fries can contribute to obesity, heart disease, and metabolic syndrome when consumed regularly.
5. Soda and Sugary Beverages
Sodas and sugary drinks are loaded with empty calories in the form of sugar and artificial sweeteners. They offer no nutritional value, contribute to weight gain, and are linked to an increased risk of type 2 diabetes and dental decay. Many sugary drinks also contain caffeine and other additives that can be harmful in excess.
6. Packaged Microwave Popcorn
Microwave popcorn can be full of unhealthy fats, sodium, and artificial flavoring agents. The bag itself may contain harmful chemicals like perfluorooctanoic acid (PFOA), which can leach into the popcorn during cooking. Even though popcorn can be a healthy snack when prepared without butter or excessive salt, most store-bought options are unhealthy.
7. Store-Bought Frozen Snacks
Frozen snacks like pizza rolls, frozen burritos, and snack cakes are often packed with preservatives, sodium, and unhealthy fats. Many of these foods are deep-fried or made with processed ingredients that are nutritionally void. They can also contain artificial flavorings and colorings, which have been linked to a variety of health issues.
8. Doughnuts
Doughnuts are high in refined sugar, unhealthy fats, and refined flour, making them a prime candidate for unhealthy snacking. They offer little to no nutritional value and are typically fried, which contributes to the presence of trans fats. Regular consumption of doughnuts can lead to weight gain, high cholesterol, and other cardiovascular problems.
9. Processed Cheese Snacks
Cheese snacks, like cheese-flavored crackers and cheese puffs, are often made from highly processed ingredients, including refined carbs, artificial colors, and preservatives. They may have a cheesy taste but are packed with sodium and unhealthy fats, which can increase your risk of obesity, heart disease, and hypertension.
10. Cereal Bars
While they may seem like a quick and convenient snack, many cereal bars are full of sugar, corn syrup, and unhealthy fats. Some may even contain artificial additives and flavoring agents. Despite the oats and grains, they often fail to provide enough fiber or protein to make them a healthy option.
11. Candy-Coated Nuts
While nuts themselves are healthy in moderation, candy-coated nuts can be a sugary, calorie-dense treat with very little nutritional value. These snacks are usually coated in a thick layer of sugar or chocolate, which increases the sugar and calorie content significantly. The added sugar and fat negate the health benefits of the nuts themselves.
12. Store-Bought Fruit Snacks
Many fruit snacks, especially those marketed to children, are loaded with added sugars, artificial coloring, and preservatives. Despite being labeled as “fruit,” they are often made with very little real fruit juice and are primarily made up of sugar and corn syrup, which can cause blood sugar spikes and contribute to obesity.
13. Pre-Packaged Cupcakes and Twinkies
Pre-packaged cupcakes and snack cakes like Twinkies are often full of refined sugars, unhealthy fats, and preservatives. These snacks are made with artificial ingredients and have little to no nutritional value. They can lead to weight gain and contribute to chronic conditions such as diabetes and heart disease.
14. Instant Ramen
Instant ramen noodles are a convenient snack, but they are loaded with sodium, unhealthy fats, and refined carbohydrates. The flavor packets contain artificial preservatives, MSG, and excessive salt, which can raise your blood pressure and lead to dehydration when consumed frequently. While quick and easy, instant ramen lacks essential nutrients.
15. Chocolate-Covered Pretzels
Although pretzels may seem like a healthier snack option, when they’re dipped in chocolate, they quickly become an unhealthy choice. Chocolate-covered pretzels are high in refined sugar and unhealthy fats. While they offer a satisfying sweet and salty combination, they provide little to no nutritional value and can lead to overconsumption of empty calories.
16. Sweetened Yogurt
While yogurt can be a healthy snack choice, many flavored or sweetened varieties are packed with added sugars and artificial flavorings. These added sugars can outweigh the health benefits of yogurt, which can be high in protein and probiotics. Opt for plain yogurt and sweeten it yourself with natural fruits or a drizzle of honey.
17. Store-Bought Smoothies
Many store-bought smoothies may seem like a healthy snack, but they are often loaded with added sugars, syrups, and preservatives. While they may contain fruit, the sheer amount of sugar and calories in some of these drinks can make them more like a dessert than a healthful snack. Making your own smoothie at home gives you more control over the ingredients.
18. Ice Cream Bars
Ice cream bars and frozen desserts are often packed with refined sugars, unhealthy fats, and artificial flavorings. While they may taste delicious, they are calorie-dense and provide little in terms of nutrition. Consuming them regularly can contribute to weight gain, high cholesterol, and blood sugar issues.