It’s no secret that your daily snack choices significantly influence your heart health. Besides fueling your body, what you eat affects all aspects of your well-being, including how your body absorbs glucose. A diet high in processed snacks can lead to insulin resistance, where your cells become less responsive to insulin.
This resistance prompts your pancreas to produce more insulin, raising its levels in your blood. High insulin levels can cause increased fat storage and serious conditions like fatty liver disease, type 2 diabetes, and heart disease.
Managing insulin levels through a balanced diet is vital. Incorporate foods that stabilize blood sugar and avoid processed foods that contribute to insulin resistance. To highlight the worst processed foods affecting insulin response and weight gain, we consulted dietitians and health experts.
Experts Share 7 Snacks That Lead To Spiked Blood Sugar, Insulin Resistance, Weight Gain And More
1. French Fries
You might think of fast food as contributing to weight gain, but it can also affect your blood sugar levels. Typically, these potatoes are fried in unhealthy oil, which raises their calorie and fat content. However, the primary issue is the refined carbohydrates, which are rapidly converted into sugar in the bloodstream.
"French fries contain trans fat that contributes to inflammation and insulin resistance by interfering with the normal function of insulin," registered dietitian Catherine Gervacio says. "Also, trans fat is linked to an increase in visceral fat, which is stored around internal organs."
Instead, she says to "prepare French fries at home instead and bake them." However, "It’s also best to have boiled potatoes instead or opt for sweet potatoes for a lower glycemic index food." Check out some healthier fast food options here.
2. Sweetened Yogurts
Many sugary yogurts are often promoted as being good for you. While plain Greek yogurt offers numerous advantages, the situation changes with sweetened, processed varieties. These sweetened yogurts typically have large quantities of added sugars, which are quickly absorbed into the bloodstream. As a result, they cause a rapid rise in blood sugar levels.
"These days, you will notice that commercial yogurts are full of sugar and sweeteners with minimal protein content. Avoid regular yogurts that have no protein and only give you excess sugar," Juliana Tamayo, MS, RD, a registered dietitian and health expert at Fitness Clone tells us. Instead, try high-fiber Greek yogurt topped with fruit.
3. Granola Bars
Many of us are pressed for time daily, particularly in the mornings. Although it might seem convenient to stock up on granola bars for a quick and portable breakfast, many of these choices are not good for you due to their hidden and excessive sugar content.
"Many commercially available breakfast bars are high in sugars and low in fiber," cautions Dr. Rimas Geiga, MD, a registered dietitian nutritionist. "Look for bars with whole grains, nuts, and seeds, or make your own at home." This ensures you have control over the ingredients and can avoid excessive sugar.
4. Bacon
Bacon is undeniably tasty, but it carries significant health risks when consumed too often. You might already know that processed meats can impact your heart health, but it's important to recognize that eating bacon frequently can also contribute to insulin resistance. "It is a type of meat that is processed and may contain artificial ingredients that disrupt the metabolic process and contribute to insulin resistance," Gervacio says.
"This disruption can lead to imbalances in hunger and satiety signals, potentially promoting overeating and weight gain." Instead, she says "Focus on whole, minimally processed proteins, vegetables, and fruits to support overall health and insulin sensitivity." Got it!
5. Cheese Puffs
Cheese puffs, with their high sodium content and heavy processing, are incredibly easy to consume in large quantities. Unfortunately, this delicious snack is yet another unhealthy choice that might contribute to blocked arteries and deteriorating heart health.
"Cheese puffs and similar cheesy snacks are often made with partially hydrogenated oils, which contain trans fats," nutritionist Sabat warns. "These trans fats raise bad cholesterol (LDL) levels and lower good cholesterol (HDL), contributing to arterial plaque buildup." Schachter agrees.
"These cheesy snacks are not only highly processed but also contain high levels of saturated and trans fats. Regular consumption can lead to elevated cholesterol levels, arterial inflammation, and the buildup of fatty deposits in the arteries," she says.
6. Mozzarella Sticks
You might love the taste of fried, cheesy mozzarella sticks, but your heart might not share that enthusiasm. Regularly indulging in this tasty treat can negatively affect your heart health, cautions nutritionist Lisa Richards.
"Mozzarella sticks are considered an artery-clogging snack due to their high levels of unhealthy fats and refined carbohydrates," she says. "These sticks are typically coated in a batter and deep-fried, which not only increases their calorie content but also introduces trans fats and saturated fats from the frying oil."
Richards echoes that "trans fats and saturated fats are known to raise LDL (bad) cholesterol levels, contributing to the buildup of plaque in arteries, increasing the risk of atherosclerosis and heart disease." Meanwhile, "The refined carbohydrate content in the batter and breading can lead to spikes in blood sugar levels, potentially impacting insulin sensitivity and promoting inflammation," making matters worse for your whole body, including your heart.
"Regular consumption of mozzarella sticks, along with other fried and high-fat foods, can have detrimental effects on cardiovascular health and overall well-being," Richards concludes.
7. Potato Chips
When you think of a traditional salty treat, potato chips are likely the first thing that comes to mind. Despite their irresistible taste and undeniable appeal, these popular snacks can be detrimental to your heart health.
Regularly munching on potato chips can set you up for a number of health issues, and according to nutritionist Mary Sabat, that includes clogged arteries and a higher risk of heart disease. "Regular potato chips are typically deep-fried in unhealthy oils, which are high in saturated and trans fats," she says.
"These fats can increase cholesterol levels and promote the formation of plaque in the arteries, leading to clogged arteries over time."
The Bottom Line
Health expert Susan Schachter seconds this sentiment, pointing out that this snack is also "loaded with excessive sodium," which can lead to an array of health risks.
"The combination of trans fats and high sodium intake can raise LDL cholesterol levels and increase the risk of arterial plaque formation, leading to clogged arteries and cardiovascular diseases," she says. The more you know!
