Not only do snacks taste great, but they can also be a good way to keep energy levels stable throughout the day—if you choose the right ones, that is. The wrong snack choices could lead to inflammation, higher blood pressure, and belly fat over time. Many of the most popular packaged snacks are highly processed, loaded with refined ingredients, and can even be disruptive to your metabolic health.
We checked in with Dr. Michael Genovese, MD, to learn about the worst snacks for your health—and discover some good alternatives. From potato chips and gummy candy to microwave popcorn, find all of his warnings below.
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1. Potato Chips
According to Dr. Genovese, the combination of refined starches and industrial seed oils in most chips you'll find on grocery store shelves is a no-go for your health. He explains that "highly processed potato chips combine refined starches and industrial seed oils that generate inflammatory byproducts when heated, promoting endothelial stress and elevating blood pressure."
Instead, he suggests options made with whole ingredients and healthier fats: "A healthier alternative would be baked sweet potato slices or air-popped vegetable chips prepared with olive oil, which provide fiber and antioxidants without the harmful lipid oxidation." Got it!
2. Candy and Gummy Snacks
They may seem harmless in small amounts, but candy can wreak havoc on blood sugar and fat storage. Dr. Genovese notes that "candy and gummy snacks deliver rapid surges of glucose and fructose that overwhelm insulin regulation and promote hepatic fat deposition." Yikes!
For a healthier sweet option, he recommends fruit: "Fresh berries or citrus segments offer natural sweetness alongside fiber, vitamins, and slower glucose absorption." Berries, in particular, come with so many health benefits.
3. Commercial Pastries and Baked Goods
Many pastries, donuts, muffins, and store-bought baked goods are loaded with refined flour, sugar, and unhealthy fats. Dr. Genovese explains that "Commercial pastries and baked goods, particularly those made with white flour, sugar, and trans-fat–containing shortenings, disrupt glycemic stability and raise LDL cholesterol."
Instead, he suggests breakfast and snack options with lasting nutritional value, such as "whole-grain toast with nut butter or a small portion of oatmeal with cinnamon [which] allows for sustained energy release and cardioprotective nutrient intake."
4. Sugary Granola Bars
Despite being marketed as healthy, many granola bars pack as much sugar as candy bars. Dr. Genovese says "sugary granola bars are often marketed as wholesome but typically function like candy bars due to concentrated sugars and binders."
Better options include whole-food-based snacks such as "a handful of raw nuts, seeds, or a minimally sweetened protein bar [to] help stabilize blood sugar and support satiety through healthy fats and protein."
5. Flavored Yogurt Cups
According to Dr. Genovese, "flavored yogurt cups, especially those with added syrups, can paradoxically worsen metabolic health through hidden sugars, despite their probiotic reputation." Say it ain't so!
He recommends choosing "plain Greek yogurt with fresh fruit [which] delivers substantial protein, beneficial cultures, and controlled carbohydrate intake."
6. Microwave Popcorn With Artificial Butter
Microwave popcorn may seem like a light snack, but artificial butter flavorings and hydrogenated oils make it more harmful than it appears. Dr. Genovese explains that "microwave popcorn made with artificial butter flavoring and hydrogenated oils exposes individuals to problematic additives and trans fats that impair lipid metabolism."
Instead, he suggests a simple switch: "Air-popped popcorn with a light drizzle of olive oil offers whole-grain fiber and far fewer harmful compounds."
7. Energy Drinks
Reaching for an energy drink with a snack can significantly strain your body’s regulatory systems. Dr. Genovese warns that "energy drinks paired with snack foods introduce high caffeine and excessive sugars or artificial sweeteners that strain cardiovascular and endocrine systems."
A healthier drink choice? "Substituting sparkling water with a squeeze of lemon or unsweetened iced green tea supports hydration, antioxidant intake, and stable physiologic responses." Yum!
