In today’s fast-paced lifestyle, processed snacks have become a convenient choice for many. However, beneath their tempting flavors lies a potential threat to our metabolic health. Unraveling the risks associated with certain processed treats, health experts share how these seemingly innocent choices can lead to insulin resistance, ultimately disrupting the delicate balance of our metabolism.
We spoke with Krutika Nanavati, a registered dietitian and nutritionist, to learn about the five worst processed snacks to cut out because they cause insulin resistance and disrupt your metabolism. Nanavati revealed that sugary energy bars, snack crackers, sweetened yogurt parfaits, microwaveable popcorn, and processed meat snacks are the ones to avoid.
Sugary Energy Bars
Nanavati shares that granola bars, fruit bars, and energy bars that are often marketed as healthy snack options may not provide as much nutritional value as you think. She adds that they have "added sugars, refined grains, [and] artificial sweeteners." Morever she notes how these processed snacks can harm your metabolism and cause insulin resistance.
"Excess sugar intake can cause rapid blood sugar spikes, leading to the pancreas releasing too much insulin. This can result in insulin resistance over time, making it harder to regulate blood sugar effectively. Refined grains, low in fiber, can worsen blood sugar spikes and digestive issues. Artificial sweeteners may disrupt gut bacteria and affect metabolic balance. Being mindful of these factors is important for optimal blood sugar regulation and overall health," she says.
Snack Crackers
Convenient processed crackers such as pretzels, chips made from potato, corn, or tortilla usually contain refined grains, high sodium, and unhealthy fats.
Nanavati elaborates on this further and says, "Similar to sugary snacks, crackers made with refined grains lack fiber and can cause blood sugar spikes. Consuming excessive sodium can lead to water retention and high blood pressure, straining metabolism. Unhealthy fats like partially hydrogenated oils found in crackers promote inflammation and disrupt gut health, impacting overall metabolic function."
Sweetened Yogurt Parfaits
Nanavati shares that yogurts infused with flavors and sweeteners, particularly those with fruit at the bottom, as well as yogurt parfaits adorned with sugary granola and toppings, harbor added sugars, artificial sweeteners, and low-quality yogurt supplemented with starches. This combination poses the risk of inducing insulin resistance and disturbing metabolic processes.
"While yogurt can be nutritious, flavored varieties often have excessive added sugars and artificial sweeteners. These can cause blood sugar spikes and disrupt gut bacteria balance. Low-quality yogurt with starches can further increase glycemic load and affect digestion. For a healthier option, try plain yogurt with fresh fruit and nuts. It keeps the nutrition and offers a delightful taste," she states.
Microwaveable Popcorn
An enduring pantry favorite year-round, microwave popcorn bags, including flavored varieties, come packed with artificial flavors, preservatives, and unhealthy fats.
"Microwave popcorn often contains artificial flavorings and preservatives that can disrupt gut health and contribute to inflammation. Added unhealthy fats, like partially hydrogenated oils, can further exacerbate these issues. Opt for air-popped popcorn with a drizzle of olive oil and herbs for a healthier alternative," says Nanavati.
Processed Meat Snacks
Processed meat snacks like sausage sticks, jerky, and deli meats are brimming with nitrates, preservatives, and unhealthy fats.
"Processed meats are often high in nitrates and preservatives, which can contribute to inflammation and gut dysbiosis. Additionally, unhealthy fats can further disrupt metabolism and increase the risk of chronic diseases. Choose lean protein sources like grilled chicken or fish for a healthier snack option," Nanavati says.
Choosing a healthier alternative to processed meat snacks involves exploring lean protein options. Consider opting for natural jerky made from lean meats like turkey or chicken, free from excessive preservatives and added unhealthy fats.
