New Delhi: Snacking plays a significant role in modern diets, but many packaged snacks are loaded with excessive sodium, added sugar, and saturated fats, posing risks to metabolic health. A large scale clinical trial revealed that frequent consumption of ultra-processed snacks such as cookies, candy, and chips is linked to increased visceral fat, elevated blood sugar, and higher triglyceride levels. Even a balanced diet can be undermined by unhealthy snacking habits, Federica Amati, a medical scientist at Imperial College London, told the Washington Post.

An analysis by the Washington Post highlights healthier alternatives for the US citizens, emphasizing the importance of informed snack choices. 

The 'healthy' processed foods in the US

Popcorn, a processed food praised for its high fiber and low-calorie profile, popcorn can become unhealthy when loaded with excessive butter, salt, or sugary coatings. The US Brands like Good Health Half Naked Popcorn and SkinnyPop Original Popcorn were highlighted for their minimal sodium and sugar content.

Chips, while typically high in sodium, saturated fats, and synthetic food dyes, certain brands offer healthier alternatives. For chip lovers, Thrive Market Grain-Free Sea Salt Tortilla Chips and Siete Foods Dip Chip Grain Free Tortilla Chips were recommended. These brands use healthier ingredients like chia seeds and avocado oil, with added fiber from psyllium husk and pumpkin powder.

Similarly processed foods like Crackers are often packed with hidden sodium and sugar, especially those made from enriched flour. Crackers can be improved with whole grain options. The article highlighted Mary’s Gone Crackers and Back to Nature Harvest Whole Wheat Crackers as healthier choices.

Nuts, while naturally nutritious, can become unhealthy with excessive salt or sweeteners. The article suggests opting for unsalted or lightly salted varieties like Planters Deluxe Salted Mixed Nuts or Kirkland Signature Extra Fancy Unsalted Mixed Nuts. For those seeking a sweet treat, Hu Kitchen Chocolate Covered Hunks provide a healthier alternative.

Beef jerky is a protein-rich snack but often loaded with sodium and preservatives, which can increase the risk of high blood pressure and heart disease. The analysis recommended Jerky’s Gourmet Smokehouse BBQ Premium Beef Jerky, made from grass-fed beef with reduced sodium and no nitrates.

Protein and snack bars, though convenient, can be loaded with sweeteners and artificial additives. RXBAR Minis and NuGo Slim Chocolate Mint protein bars were cited for their simple ingredients and minimal sugar.

Even cookies, a typically indulgent snack, have healthier options. The article recommended Urban Remedy Superfood Cookies Chocolate Chip and Maxine’s Heavenly Chocolate Chocolate Chunk Cookies for their lower sugar and saturated fat content.

By carefully checking nutrition labels and ingredient lists, consumers can make smarter processed food choices that support better health without sacrificing taste.

Also read: Higher intake of ultra-processed foods associated with higher mortality: Study  - First Check