Forget breakfast, lunch, and dinner. People can’t get enough of snacks. According to a recent poll of 2,000 people, 69% admitted that they always bring some kind of snack with them wherever they go. And, at least three times a week, over 51% will fill up on snacks instead of preparing a balanced meal. Snacking can be tempting whether you’re hungry or just bored, but experts agree that most snacks are filled with processed carbs and sugars which can lead to excess visceral fat, or “hidden fat” in the belly, and weight gain.
Although there are some snacks that offer a great balance of carbs and healthy fats (here are some of the best ones!), there are other options, like protein bars and dried fruit, that are marketed as healthy but actually contain high levels of sugars and processed carbs.
To learn more, we spoke with registered dietitians Trista Best and Heidi Moretti about the health effects of protein bars and dried fruit. They told us that, among other consequences, these unassuming snacks can actually lead to belly fat due to their low nutrients and high sugar. Find out more below!
Protein bars
We’ve all been there. We wake up late and barely have the chance to grab a quick snack before running out the door to start the day. Protein bars are a popular snack food designed to be a convenient source of nutrition.
When it comes from the right sources, protein is an essential part of any healthy diet. It plays a key role in the creation and maintenance of every cell in our bodies, and it’s crucial for building and repairing muscles, fueling your workouts, and regulating hormones. But, not all sources of protein are equally healthy. Although protein bars are widely recognized as healthy additions to any diet for weight loss, the reality is that they’re generally high in empty calories and often contain more sugar than protein, which can lead to belly fat.
"Unfortunately, [protein bars] are often full of simple sugars and processed fats, which make them closer to candy than health food," warns Moretti. Recent studies have shown that the sugars and processed fats found in protein bars can lead to excess fat storage, as insulin works hard to keep excess glucose out of the bloodstream thus leading to visceral fat.
So, what should you eat instead for a protein boost? "It would be better to stick to a handful of nuts, a piece of cheese, or a hard-boiled egg for a healthy protein snack," Moretti suggests. When in doubt, reach for a bag of granola that isn’t full of processed sugars or fats (the benefits of granola for weight loss may surprise you!).
Dried fruit
Dried fruit is another surprising food you should consider cutting out if you want to avoid weight gain. Overall, fruits are one of the best snacks you could incorporate into your eating plan for weight loss. Not only are fruits like apples, berries, and melons packed with fiber, but they also make for an excellent carb source to provide your body with quick energy in between meals. But, when it’s dried, the fruit loses most of its nutrients, making it a less beneficial snack.
"Dried fruit is a healthy snack in moderation, but unfortunately it is mostly consumed in large amounts," notes Best. "This food is dehydrated which makes the sugar and calorie count highly concentrated and higher than raw whole fruit."
Because the water has been removed from dried fruit, this concentrates all the sugar and calories in a much smaller package. So, dried fruit is very high in calories and sugar, including both glucose and fructose. Glucose is a type of sugar you get from foods you eat, and your body uses it for energy. Similarly, fructose, or fruit sugar, is a type of sugar more commonly found in fruits.
In excess, both glucose and fructose are converted to fat and can cause serious health problems if not treated. They can cause an increased risk of heart disease, stroke, kidney disease, vision problems, and nerve problems. Fructose is more likely than glucose to be packaged as belly fat. Visceral fat is extremely inflammatory and strongly linked to type 2 diabetes and heart disease, too. In contrast, excess glucose is mainly stored as subcutaneous fat, beneath the skin. All in all, it’s important to limit your intake of these sugars as much as possible if you want to avoid belly fat–and that may include cutting back on dried fruit.
The bottom line
Of course, all of this said eating dried fruit or protein bars in small quantities is perfectly fine. Just remember that these snacks will not satisfy your hunger or have any great benefit to your body, and eating them in excess could cause you to put on some extra pounds Instead, reach for healthier alternatives like apples and nut butter or carrots and hummus.
