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Packaged snacks are certainly convenient—and let’s be honest, delicious—but the unfortunate truth is that they can do some serious damage to your health. While you may already know about the repercussions on your body (such as weight gain and inflammation), one commonly overlooked downside is the fact that processed foods can take a toll on your mental health and cognitive function as well. As it turns out, your diet could play a role in issues like anxiety, Alzheimer’s, and cognitive decline.
To highlight a few potentially harmful options, we spoke to dietitian Trista Best from The Candida Diet. She warned against sugary pastries, potato chips, frozen snacks like pizza rolls, and more. Find her list of the top seven offenders below.
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1. Sugary Pastries (like donuts and muffins)
We love a good pastry, but we don't love what they do to our bodies—or our brains. They can lead to a plethora of issues due to harmful ingredients. "Sugary pastries are high in refined sugar and trans fats, which spike blood sugar and promote brain inflammation," Best warns. That inflammation is linked to a higher risk of depression, memory issues, and long-term cognitive decline—especially if you eat them on a regular basis. Guess it's time to lay off the cinnamon rolls!
2. Potato Chips
We probably don't have to tell you twice that potato chips aren't the healthiest choice. But did you know that they could impact more than your waistline? This popular snack is packed with omega-6 rich oils and sodium, which is a recipe for health disaster. "They can cause inflammation in the brain and are linked to an increased Alzheimer’s risk with frequent intake," Best says. Over time, regularly munching on potato chips could raise your risk of neurodegenerative diseases, especially when combined with other unhealthy habits.
3. Candy and Gummy Snacks
Sorry if you've got a sweet tooth, but you may want to think twice about grabbing those gummies next time you're at the gas station. Candy may be delicious, but it can set off a cycle of blood sugar crashes that take a toll on your mood and focus. "They can cause blood sugar crashes that increase anxiety and impair focus," says Best. Over time, a high intake of added sugars can lead to a number of issues, including oxidative stress in your brain cells, which can lead to poorer memory and learning performance.
4. Microwave Popcorn
Next time movie night rolls around, consider swapping your go-to microwave variety for air-popped popcorn. Sadly, many store-bought microwave popcorn "often contains diacetyl, a chemical that may cross the blood-brain barrier and contribute to plaque buildup," explains Best. That buildup has been associated with brain fog and possible long-term neurological effects with repeated exposure. Yikes! Luckily, there are plenty of healthy snacks to replace it with.
5. Diet Sodas and Artificially Sweetened Snacks
Does "diet" mean healthy? Not necessarily. In fact, diet soda and artificially sweetened snacks come with their own fair share of downsides—including when it comes to your brain. "Artificial sweeteners may disrupt brain neurotransmitters and gut-brain signaling," Best says. Some research has linked these disruptions to increased anxiety and even a greater risk of stroke and dementia when consumed in excess over a long period of time.
6. Ultra-Processed Snack Bars
Granola bars and protein bars are often marketed as health foods, but the truth is that their health benefits are often negated by the downsides of highly processed ingredients that can be a nightmare for your gut and brain. "They’re often high in added sugars, refined oils, and emulsifiers—all of which can disturb the gut microbiome and cause inflammation," says Best. And when your gut health suffers, your brain suffers; the inflammation and disruption to your microbiome can contribute to fatigue and even a higher risk of Alzheimer's disease.
7. Frozen Pizza Rolls or Mini Pockets
While these delicious snacks may be freezer staples in many households, they often contain ingredients that could do damage to your brain. "They’re loaded with refined carbs, sodium, and trans or hydrogenated fats—all linked to impaired brain function," says Best. Yikes! When you regularly indulge in these foods, you could put yourself at risk for long-term memory issues and anxiety. Stick to fresh pizza instead. Your taste buds will thank you just as much as your body will!
