SNACK foods are convenient, inexpensive and widely available.
From potato chips and crackers to cookies, pastries, instant noodles and sweetened drinks, they have become common additions to the daily diet. But eating these products frequently can make it harder to maintain a healthy diet and may contribute to several long-term health problems.
The concern is not that every snack is unhealthy. Rather, many commercially prepared snack foods are high in calories, sodium, added sugars and unhealthy fats while providing relatively little fiber, vitamins and minerals.
Many packaged snacks are designed to be highly palatable, combining salt, sugar and fat in ways that can make them easy to eat in large quantities.
A small package may appear harmless, but repeated snacking can add substantial calories to the diet. When calorie intake consistently exceeds the body’s energy needs, excess energy is stored as fat, potentially contributing to overweight and obesity.
Some snack foods also provide little nutritional value relative to their calorie content. Replacing fruits, vegetables, whole grains, nuts or other nutrient-rich foods with highly processed snacks can reduce the overall quality of the diet.
Too much salt in snacks—including chips, crackers and some processed snack products—can contribute significant amounts of sodium.
The body needs sodium to perform essential functions, but excessive intake can increase blood pressure in many people. Persistently high blood pressure is a major risk factor for cardiovascular disease and stroke.
Because sodium can come from many foods eaten during the day, frequent consumption of salty snacks can make it easier to exceed recommended intake levels without realizing it.
Sweet snacks such as cookies, cakes, doughnuts and candy can contain substantial amounts of added sugar. Sweetened beverages can add even more.
Regularly consuming large amounts of added sugar can increase calorie intake and contribute to weight gain. Sugary foods and drinks are also associated with an increased risk of dental caries or tooth decay.
Liquid calories can be particularly easy to overlook because beverages may provide substantial energy without creating the same feeling of fullness as solid foods.
Then there are unhealthy fats and processing. Some packaged snack foods contain significant amounts of saturated fat. Diets high in saturated fat can raise levels of LDL or “bad” cholesterol in the blood, increasing cardiovascular risk.
Not all processed foods are inherently unhealthy, however. Processing can improve food safety, shelf-life and convenience. The nutritional problem arises when highly processed products dominate the diet and displace healthier foods.
Another issue is how often people snack. Eating throughout the day can make it difficult to recognize genuine hunger and fullness signals. Frequent grazing can also add calories beyond regular meals.
For children, replacing nutritious meals or snacks with highly processed products may be particularly problematic because growing bodies require adequate protein, fiber, vitamins and minerals.
Healthier snacking does not necessarily require eliminating snacks. Fresh fruit, vegetables, unsalted nuts, plain yogurt, eggs and whole-grain foods can provide more nutrients and greater satiety.
Reading nutrition labels can also help consumers compare products. Paying attention to serving size, sodium, added sugar, saturated fat and fiber can reveal differences between seemingly similar snacks.
Ultimately, snack foods can fit into a balanced diet when consumed occasionally and in reasonable portions. The greater health concern comes when salty, sugary and highly processed snacks become everyday staples.
A healthier approach is not about banning every chip, cookie or piece of cake. It is about making nutrient-dense foods the foundation of the diet and treating highly processed snacks as occasional additions rather than routine sources of nourishment.
***
Dr. Joseph D. Lim, Ed. D., is the former Associate Dean of the College of Dentistry, University of the East; former Dean, College of Dentistry, National University; Past President and Honorary Fellow of the Asian Oral Implant Academy; Honorary Fellow of the Japan College of Oral Implantologists; Honorary Life Member of the Thai Association of Dental Implantology; and Founding Chairman of the Philippine College of Oral Implantologists. For questions on dental health, e-mail jdlim2008@gmail.com or text 0917-8591515.
***
Dr. Kenneth Lester Lim, BS-MMG, DDM, MSc-OI, graduated Doctor of Dental Medicine, University of the Philippines, College of Dentistry, Manila, 2011; Bachelor of Science in Marketing Management, De la Salle University, Manila, 2002; and Master of Science (MSc.) in Oral Implantology, Goethe University, Frankfurt, Germany, 2019. He is an Associate Professor; Fellow, International Congress of Oral Implantologists; and Fellow, Philippine College of Oral Implantologists. For questions on dental health, e-mail limdentalcenter@gmail.com./PN
