An example we see often: the marketing of a product makes it sound healthy, the macros look solid (i.e. The worst part is it’s not always clear whether a packaged snack is healthy or not. Not all packaged snacks are the devil, but they tend to contain more added ingredients to extend their shelf life than, say, an apple. Assuming you’ll get it from a few different sources between meals, snacks, and dessert (not to mention, sugary drinks like soda) throughout the day, the less sugary a snack, the better. You’ll have to weigh your overall sugar intake throughout the day to know exactly how much sugar is too much sugar at snack time. The American Heart Association recommends men consume no more than 38 grams of sugar per day ( 7). Plus, excessive amounts of sugar can increase cellular aging, making you age faster ( 6). High sugar intake has been linked to anxiety and depression ( 5). Added sugar is a major contributor to obesity ( 4). Sugar stokes inflammation, which is linked to everything from erectile dysfunction to heart disease ( 3). One review found that pairing carbs with protein, fat, and/or fiber can better regulate blood glucose spikes ( 2). For example, pair granola with yogurt and fruit, and top crackers with cheese and turkey. If you’re in the mood for a carb-dense snack, aim for a balance of macronutrients to reduce the blood glucose spike. Blood glucose variability (high highs and low lows) can predispose you to diabetes ( 1). Look for protein, fat, and fiberĬarb-heavy snacks-like candy bars and chips-might taste good, but they’ll send your blood glucose through the roof. Here are a few things to upgrade your snack game, regardless of what diet you subscribe to. For starters, a healthy snack should meet your individual diet goals, and avoid any intolerances.
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