7 'Highly Inflammatory' Snacks Experts Say You Should Leave Out Of Your Cart—And Healthy Swaps To Try Instead: Avoid Trail Mix & More
Many popular snacks can contribute to chronic inflammation in the body, a condition linked to various health issues. These inflammatory snacks often contain high levels of refined sugars, unhealthy fats, and artificial additives, which can trigger and sustain inflammatory responses. Some common culprits include sugary foods, processed snacks, and meals high in trans fats. But to promote better health and reduce inflammation, it’s crucial to be mindful of our snack choices and make healthier decisions where needed.
We checked in with Kathleen McDermott, MSN, RN, Certified Women’s Health Coach, to learn about seven popular snacks you should cut out if you want to reduce inflammation. Some of them include trail mix, bran muffins, and more. Read on to find out all seven, their link to inflammation and other health issues, and healthier swaps to eat instead.
1. Trail Mix
Trail mix can be inflammatory due to the presence of ingredients like dried fruits with added sugars, roasted nuts with added oils or salt, and sometimes even candies or chocolate, all of which can contribute to inflammation in the body.
"Many packaged types of trail mix have a high amount of added sugar and sodium, which can contribute to inflammation and weight gain," McDermott warns. Instead, she recommends "measuring out a portion and putting the bag away. Or make your own toasted oats, coconut, nuts, and seeds granola; after toasting, add raisins and dark chocolate for some sweetness."
2. Energy Drinks
Many energy drinks are loaded with sugar, which can lead to spikes in blood sugar levels and promote inflammation in the body. They often contain artificial colors, flavors, and preservatives, which may trigger inflammation and adverse reactions in some individuals.
McDermott advises against consuming energy drinks due to their high caffeine and sugar content, which can result in anxiety, sleep disturbances, and inflammation. She suggests, "Stick to a caffeinated beverage in the morning and drink water throughout the day to stay hydrated without the added caffeine and sugar."
3. Sweetened Yogurt
The high sugar content in sweetened yogurts can outweigh the benefits of the probiotics and protein they provide, leading to potential health issues, with inflammation being one of them.
Most commercial yogurts are also packed with sugar and preservatives. "Many average-sized cups of flavored yogurt have 30 grams of sugar, equivalent to 7.5 teaspoons. Many chocolate bars have the same amount of sugar," she says.
Opt for plain Greek yogurt, which is lower in sugar and higher in protein compared to flavored varieties. You can add natural sweetness with fresh fruits like berries, bananas, or a drizzle of honey.
4. Bran Muffins
Bran muffins, while often perceived as healthy due to their fiber content, can still be high in carbohydrates, which can lead to spikes in blood sugar levels and promote inflammation. Many store-bought bran muffins contain added sugars or sweeteners to enhance flavor, contributing to the overall sugar content and potential inflammation.
McDermott suggests replacing the sugar with applesauce and honey in bran muffin recipes to lower inflammation and support weight loss goals.
5. Baked Potato Chips
Even though they are baked, these chips often contain added oils, which can be inflammatory, especially if they are processed or have hydrogenated oils. Some baked potato chips are high in sodium, which can contribute to water retention and increase blood pressure as well.
"They still include unhealthy ingredients: corn oil, soy lecithin, and sugar, which, when consumed in large quantities, can lead to inflammation in the body and weight gain," McDermott reveals. She says to "limit portion size or switch to sliced carrots if you crave some crunch with your lunch."
6. Sugary Granola
Some granolas contain refined grains, which lack the fiber and nutrients found in whole grains, leading to quicker digestion and potential blood sugar spikes. Granolas often contain added oils, which can be high in unhealthy fats, especially if they are hydrogenated or highly processed.
McDermott says it would be smart to just make your own granola at home. You can start by using whole oats, a small amount of natural sweeteners like honey or maple syrup, and healthy fats like coconut oil or olive oil. Add nuts, seeds, and dried fruits without added sugars. Or, look for store-bought granolas labeled as low-sugar or no-added-sugar, which use whole grains and minimal sweeteners.
7. Some Peanut Butters
We all love a good PB&J sandwich, but did you know that the ingredients in most peanut butters can lead to inflammation? Some brands add hydrogenated oils (trans fats) or palm oil, which can contribute to inflammation and other various health issues. In addition to that, preservatives and artificial flavors in some peanut butters can trigger inflammatory responses in sensitive individuals.
"Peanut butter, while delicious, can easily become a high-calorie, weight-gain food," says McDermott. Instead, choose peanut butter with just one or two ingredients—peanuts and maybe a pinch of salt (even better if you ditch the salt too). These lack added sugars, unhealthy oils, and unhealthy fats.
