Salty snacks are notoriously hard to resist. Even if you tell yourself you’re only going to have a handful, it’s only natural that you’ll find yourself going back for more… and more… and more. Unfortunately, as delicious as processed snacks can be, they’re also terrible for your overall health. In fact, some of your favorite things to munch on could be major culprits of inflammation, gut issues, and even weight gain.
We spoke to nutritionist and personal trainer Mary Sabat to learn more. “Salty snacks can indeed contribute to inflammation and the accumulation of gut fat when consumed in excess or as part of an unhealthy diet,” she says. It’s probably not news to you that eating too much salt can do damage to your body. But what are some of the worst options that you should avoid if you want to keep your body healthy and your waist slim? While limiting your intake of all processed foods is always a good idea, Sabat says that potato chips, processed cheese, and processed meat snacks are among the biggest offenders. Read on to learn more about the risks of each.
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1. Potato chips
Potato chips are perhaps the most popular salty snack around. Whether you like 'em classic or prefer one of the many different flavors out there, just about everyone has at least one type of potato chip that they enjoy—which is why it can be so difficult to grapple with the fact that most of them are also very unhealthy.
"Many potato chips are fried in unhealthy oils, containing trans fats, which are known to promote inflammation and increase the risk of heart disease," Sabat warns. Additionally, she notes that "potato chips provide little to no nutritional value, so they can contribute to overeating without providing essential nutrients."
Luckily, while avoiding fried potato chips is a good idea if you're looking out for your health, there are a few healthy options to choose from.
2. Processed cheese snacks
Cheese is a staple in many people's diets. And while it can be just fine in moderation, regularly chowing down on processed cheese snacks—like mozzarella sticks, chips with nacho cheese, and others—is likely to have repercussions on your health, including inflammation and weight gain.
"These snacks contain processed cheese, which is high in saturated fats," Sabat explains. "Excessive saturated fat intake can contribute to inflammation and weight gain." Plus, she adds, the lack of fiber can "disrupt the gut microbiome and lead to digestive issues."
3. Processed meat
Processed meat is undeniably tasty. Beef sticks, salami, and even bacon can sometimes sound like the most appetizing snacks around. But due to the high amount of sodium and other preservatives, Sabat recommends steering clear of these foods to keep your health in check.
"Processed meats are typically loaded with salt," she confirms. "Excess sodium intake can lead to high blood pressure and inflammation." Sabat also warns that the preservatives and additives in these meats "may disrupt gut health."
The bottom line
Everyone experiences cravings for something salty every now and then. It's okay to indulge in your favorite snack from time to time. However, limiting your intake of these inflammatory foods is one important step to take towards a healthier body.
"To mitigate the negative effects of salty snacks on inflammation and gut fat, it's essential to consume them in moderation and prioritize a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats," Sabat says. "Additionally, staying hydrated, engaging in regular physical activity, and maintaining a healthy lifestyle can help counteract the potential harm caused by indulging in these less healthy snack options." Got it!
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