Dietetics
3 min read
Which Snacks Should Be Limited?
Wojciech Wiśniewski
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Diets Premium Expert • 22.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Wojciech Wiśniewski | min read 3 min | Scientifically reviewed by a clinical dietitian 22.03.2026 |
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Key Takeaways
Regardless of whether we are working, at home, or attending a party, we often succumb to the temptation of snacks that, in small quantities, are not harmful to us, but are difficult to moderate as they are excessively sweetened and seasoned. Most often, they are used by people on a diet who treat them as a sacrifice. Our brains do not like restrictions, and any restrictive diet can lead to extremes, from a healthy lifestyle to an unhealthy amount of snacks containing sugar, salt, and white flour.
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Sugar and fructose-glucose syrup
When selecting a snack, we should be mindful whether sugar is listed as the first ingredient. If so, it increases the snack's calorie content, and even if we incorporate this additional value into our daily diet, it can negatively affect our body. Why? It leads to alterations in glucose and insulin levels, contributing to the development of diabetes, obesity, and tooth decay. Fructose-glucose syrup is also harmful, if not more so, as its consumption results in the accumulation of fat around internal organs and the liver, and also significantly increases hunger.
Excess salt amplifies flavor sensation
Another ingredient that creates our brain's dependency is salt. We have positive associations with the taste of salt, and food devoid of this component appears to be flavorless to us. Most of us exceed our daily requirement of sodium by adding salt to food and consuming processed products. Excess sodium in our diet can lead to hypertension, which is a risk factor for many cardiovascular disorders. Even a small portion of salty snacks, such as 100 grams of salty sticks, can surpass the daily needs of the body.
What are these fats and for what purpose are they employed?
Trans fats are the most economical fats employed in the industry for frying. They are also utilized in confectionery and bakery items. They exert a negative influence on blood lipid concentrations - they elevate the levels of LDL cholesterol and triglycerides and decrease the levels of protective HDL cholesterol. Moreover, they augment the risk of colon cancer by as much as 85%.
Sodium glutamate
Why is processed food characterized by such an unforgettable taste that it is hard to let go? That is due to its content, including sodium glutamate – a flavor enhancer known as umami flavor. Numerous studies are focused on determining its impact on the human body. It has been definitively established that it stimulates hunger. Overweight and obesity are more than three times as prevalent in individuals who consume it. Likely, its excess in the diet leads to neuronal death in the brain.
Sodium benzoate
Sodium benzoate, when added to beverages, cheeses, canned meat and fish, and most supplements, may act as a stomach irritant, increase the formation of ulcers, and contribute to liver failure, Parkinson's disease, and ADHD in children. When combined with vitamin C, it may be carcinogenic.
Which Snacks Should be Avoided?
There are many substances that can be found in processed foods, and the list is very long. However, some of them are particularly harmful and should be avoided. Here is a list of snacks that should be avoided in order to not consume too many calories and harmful substances: - Chocolate bars - these products often have sugar as their main ingredient. Chocolate bars may contain only trace amounts of cocoa, and the chocolate coating is made of milk powder and sugar; - Salted sticks and chips - have the highest salt content of all snacks. Too much salt can lead to high blood pressure and health problems; - Roasted nuts in crispy batter - may sound delicious, but they are very high in calories and harmful to the body. At high temperatures, the omega-6 fatty acids contained in peanuts oxidize and become highly reactive, damaging the DNA in our cells. Prolonged exposure to harmful factors can lead to the development of cancer cells; - Cakes, pastries, and sweets - usually contain large amounts of sugar, white flour, and trans fats, which are harmful to health; - Dried fruits - some contain more than 50% sugar. It's best to choose those without added sugar or in smaller amounts.
Wojciech Wiśniewski
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