Snacking isn’t always bad for you. In fact, munching on snacks can be a great way to stay satisfied throughout the day and keep your energy levels up between meals. However, choosing the right foods is important; while there are many healthy snacks out there, the unfortunate fact is that many of the most popular options are empty-calorie foods. This means that the calories they pack in come mostly from sugar, unhealthy fats, and oils, rather than nutrients that can benefit in your body. In turn, consuming too much of them can result in inflammation and weight gain. Knowing which snacks like these to avoid is an important part of keeping your body in great shape.
To discover a few of the worst empty-calorie snacks out there, we checked in with health experts Lisa Richards, nutritionist and creator of the Candida Diet; Jesse Feder, dietitian from My Chron’s and Colitis Team, and nutritionist Krutika Nanavati. They told us that pastry cakes, chips, cookies, and sugary cereals are just a few examples to steer clear of. Read more about the risks below.
1. Pastry cakes
Who doesn't love a packaged pastry cake from Little Debbie? Unfortunately, Richards warns against store-bought baked goods like this due to their harmful ingredients. "Pastry cakes are inflammatory and detrimental to gut health due to their high sugar and refined flour content," she warns. "These ingredients contribute to rapid spikes in blood sugar, prompting the release of insulin and potentially causing chronic inflammation." All of that sugar can have serious consequences on your health, including the accumulation of belly fat.
The lack of fiber if another major issue. Richards says it hinders digestion and disrupts the balance of your gut bacteria. "The imbalanced gut microbiome resulting from a diet high in sugary and processed foods can lead to gastrointestinal issues and further inflammation," she warns.
Then there's the unhealthy fats at play, which pose further risks to your health. "The trans fats often found in pastry cakes can exacerbate inflammation and negatively affect gut lining integrity," Richards says. "Overall, regular consumption of pastry cakes can disrupt gut health, promote inflammation, and increase the risk of various health problems, emphasizing the importance of choosing more nutrient-dense options for both gut health and overall well-being."
2. Chips
Crunchy, salty potato chips are among the most popular snacks out there. But we probably don't have to tell you that they can be detrimental to your health, ultimately leading to weight gain when consumed in excess. Feder emphasizes the risks, especially when it comes to your gut health:
"Fried chips are high in calories, saturated fats, and sodium," he says. "The high amount of calories in chips can lead to increases in gut fat over time. Additionally, the high amount of saturated fat and sodium can contribute to increases in LDL or bad cholesterol levels, blood pressure, and gut inflammation."
The inflammatory oils, in particular, are a major culprit of weight gain and other health issues. "The oils used in making fried chips are typically pro-inflammatory and should be avoided when possible," Feder warns. Noted!
3. Cookies
Feder also warns against consuming too many sugary cookies, which present many of the same risks as pastry cakes and other baked goods. As he tells us, these deviously delicious sweets are "typically high in fats, sugars, and calories."
It's probably not a surprise that cookies can easily put you over your recommended calorie intake to the day, which could contribute to some added pounds. "The high amount of calories in these products can lead to unwanted fat gain over time," Feder says.
And just like the other items on this list, all the fat and sugar from cookies can raise your bad cholesterol, contributing to chronic inflammation. All in all, it's best to limit your intake of this food as much as possible for your overall health.
4. Breakfast cereals
Many of us like to snack on breakfast cereals by the handful. After all, it's crunchy, sugary, and perfect for satisfying your sweet tooth. However, Nanavati tells us that all that sugar makes cereal a poor choice for your health, especially if you want to keep your gut healthy and your waistline slim. Regularly snacking on this food is likely to result in inflammation and other issues.
"Many breakfast cereals targeted at children are high in sugar and lack nutritional value," she notes. "Consuming these regularly can lead to weight gain and increased risk of chronic diseases." Yikes!
Luckily, there are some healthy cereals out there; just be sure to check the nutrition label before adding them to your cart, and stick with low-sugar options.
