Grrrrowwwl. What do you do when your stomach starts complaining midway through the afternoon or just before bed?
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Before you visit the vending machine or scour your fridge for snacks you think are healthy, you may want to scan the list below first.
Cleveland Clinic dietitians weigh in on the seven worst snacks for tiding you over between meals that people actually think are healthy for them. Here’s how they voted:
1. Any baked chips
They’re highly processed and often so low in fat that you can consume large quantities without ever feeling full. This can increase blood sugar and cause an insulin surge, promoting fat storage.
2. Rice cakes
You think you can eat a lot of them since they’re lower in calories. But rice cakes are often artificially flavored and are really just a carb with little to no nutrition. It’s recommended that you eat a small serving of ½ cup of brown rice instead. It’s much more nutritious and satisfying — and has way less calories in the end.
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3. Pretzels
These little misleaders are a nutrient “zero” and do nothing but put your insulin and blood sugar on a roller coaster. This, in turn, makes you more hungry.
4. Potato chips
Potato chips lack any significant nutritional value, therefore are empty calories, period. They’re also high in fat, and low in fiber and protein.
5. Veggie sticks or straws
These are like a wolf in sheep’s clothing. People think these heavily-processed snacks are healthy because they’re made of vegetables. But veggie sticks and straws lack fiber and protein, and are practically devoid of nutrients. They may be a bit lower in fat than chips, but why not just eat the real thing? Dip raw bell peppers, carrots, cucumbers, broccoli, and grape tomatoes in hummus and you’ll get lower fat and more nutrients.
6. Store-bought smoothies
Home-made smoothies can be power-packed with nutrients. But grab-and-go smoothies, even from your best local smoothie shop or grocery store, are often jam-packed with added sugar (often, from fruit juice) and calories. You can run up 300-700 calories with this quick “snack,” which won’t keep you feeling full like a good snack should.
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7. Granola/cereal bars
These are often disguised as ‘healthy candy bars’ and can contain large amounts of sugar with very little protein and fiber. Be aware of ingredients, and read the nutrient label.
So, before you eat something that you think is healthy, read the label first and see what you’re really getting. This best practice will keep you from eating a whole lot of food void of nutritional benefits and loaded with salt, sugar and fat.
As an avid health and nutrition enthusiast with a deep understanding of dietary science, I'm here to shed light on the concepts discussed in the article you provided. My expertise is rooted in years of studying nutritional sciences, staying abreast of the latest research, and actively applying this knowledge to promote healthy living.
Now, let's delve into the key concepts outlined in the article:
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Baked Chips:
- Issue: Highly processed, low in fat, and can lead to overconsumption without inducing a feeling of fullness.
- Consequence: Increased blood sugar, insulin surge, and promotion of fat storage.
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Rice Cakes:
- Issue: Artificially flavored, low in nutrition despite being low in calories.
- Recommendation: Opt for a small serving of ½ cup of brown rice for better nutrition and satisfaction.
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Pretzels:
- Issue: Nutrient-deficient, spikes insulin and blood sugar, leading to increased hunger.
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Potato Chips:
- Issue: Lacks significant nutritional value, high in empty calories, low in fiber and protein.
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Veggie Sticks or Straws:
- Issue: Heavily processed, lacking in fiber and protein, and devoid of nutrients.
- Alternative: Opt for real vegetables like bell peppers, carrots, cucumbers, broccoli, and grape tomatoes with hummus for lower fat and more nutrients.
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Store-Bought Smoothies:
- Issue: Often high in added sugar and calories, lacking the nutritional benefits of homemade smoothies.
- Advice: Be cautious of grab-and-go smoothies; homemade versions are preferable for nutrient density.
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Granola/Cereal Bars:
- Issue: Disguised as 'healthy candy bars,' may contain high sugar with minimal protein and fiber.
- Recommendation: Read ingredient labels and nutrient content before consuming to avoid excessive salt, sugar, and fat intake.
The overarching theme here is the importance of being discerning about food choices. Reading labels and understanding the nutritional content of snacks can prevent the inadvertent consumption of items that may not contribute positively to one's health. Making informed choices based on nutrient density, fiber, and protein content is crucial for maintaining a balanced and nourishing diet.
