A balanced diet is one of the most crucial cornerstones of your overall wellbeing. And when it comes to taking steps towards greater health, one of the first and most important places to start is your very own kitchen. Unfortunately, many of the items that might be stocked in your pantry right now could be doing some serious damage to your body. While there are plenty of healthy pantry staples you can rely on, there are also many processed options that could lead to issues like weight gain and a greater risk of heart disease.
To shed some light on a few of the worst foods you should toss for a healthier body, we spoke to health experts Krutika Nanavati, registered dietitian and nutritionist, Destini Moody, registered dietitian and certified specialist in sports dietetics, and Trista Best, dietitian for Balance One Supplements. They told us that salty snacks like potato chips, sugar-loaded snacks like cookies, and breakfast cereal are some you should definitely steer clear of. Read on to learn more about the risks of each.
1. Chips like Doritos
Chips are among the most popular snacks out there. After all, who doesn't love to munch on crunchy potato chips by the handful? Unfortunately, this food is loaded with unhealthy fats, carbs, and sodium, all of which can be detrimental to your heart and your waistline.
The high sodium content is one major reason for concern. Consuming too much salt can lead to many health issues, especially when it comes to your heart. "Consuming salty snacks like potato chips, pretzels, and popcorn can lead to high blood pressure due to their high sodium content," Nanavati says. "Sodium causes the body to retain water, which puts extra strain on the blood vessels, ultimately leading to increased pressure in the blood." She warns that "high blood pressure is a significant risk factor for heart disease and stroke. Therefore, limiting the intake of salty snacks is crucial to maintain good health and prevent cardiovascular diseases."
Best seconds this, calling out Doritos, in particular. "They are often fried, made with inflammatory omega-6 oils, refined carbohydrates, and a combination of fat and carbs that cause oxidative stress in the body," she explains.
And while there are tons of fattening chips that should be avoided, she tells us that "Doritos are one of the worst types of chips to consume, regardless of flavor." As Best points out, "They are made with artificial colors and flavors along with refined carbs. This form of carb causes a rapid increase in glucose, which increases the body's fat-storing rate." Yikes! "When eating chips, if you must, it is best to opt for whole grain and baked options or to eat them pre portioned," she says.
If you're craving something savory but don't want to put your health at risk, there are plenty of healthier options to consider. Nanavati recommends unsalted nuts, roasted chickpeas, air-popped popcorn, and fruit and vegetable sticks.
2. Baked goods like cookies and cake
A tasty pastry can be difficult to resist. Many people keep a steady supply of Little Debbie snacks and delicious cookies like Oreos stocked in their pantry. But Nanavati stresses that consuming processed, sugary baked goods like these is one major faux pas if you want a healthier heart and a fitter body. It's no secret that sugar can lead to a plethora of adverse effects on your health.
"Sugary snacks like cookies, candy, and cake often contain calories but lack essential nutrients," she says. "Overindulging in sugary snacks can lead to weight gain, another risk factor for high blood pressure. Moreover, sugary snacks can cause sudden spikes in blood sugar levels, contributing to high blood pressure."
Luckily, there are a lot of healthy alternatives that can satisfy your sweet tooth without putting your health at risk. Nanavati suggests fresh fruit, yogurt with berries, and dark chocolate, which offers some great health benefits. Yum!
3. Breakfast cereal
Cereal is another common pantry staple in many households. Not only does it make for a convenient, quick breakfast, but it's also an easy and delicious snack to eat straight out of the box. But just like baked goods and other sweet treats, breakfast cereal is typically loaded with sugar, and offers very few nutritional benefits. All of this can pose a significant risk to your heart health and your weight loss goals.
"Cereals are often very high in sugar and low in fiber, which means they pass through your digestive system quickly. Fiber keeps you feeling fuller for longer, which helps control your food intake and prevent weight gain. It also causes slower digestion which means a slower release of energy into your bloodstream throughout the day. Even brands like Special K and Life, which are heavily marketed as weight loss friendly cereals, have the same low amount of fiber found in the common sugary brands like Frosted Flakes," Moody notes. And don't forget how sugar can affect your heart; as mentioned above, blood sugar spikes can lead to higher blood pressure and an increased risk of heart disease.
If you can't give up on cereal altogether, opt for healthier, high-fiber options.
The bottom line
The food you eat on a regular basis plays a central role in every aspect of your wellbeing, especially when it comes to your heart health and weight management. By limiting your intake of harmful, processed foods like these common pantry snacks and prioritizing heart-healthy alternatives, you'll be taking one major step towards a healthier body overall.
