Whenever we feel slightly hungry, our first instinct is to immediately grab a quick snack to satisfy our short-term cravings.
And because they’re so widely available, junk food is inevitably the first choice for many people around the world. They’re cheap, convenient, and most importantly, their taste can be addictive thanks to all the artificial flavoring and MSG. Thankfully, there are healthy snack alternatives to junk foods.
Junk food is so addictive that it can develop into a serious food addiction. Unfortunately, people who are susceptible to obesity are at a higher risk of developing such addiction.[1]
Junk food is a relatively new invention which started as early as the late 1800s. As industrialization increased, food companies were able to develop a wide variety of mass-produced snacks that people can eat on the go. However, manufacturers had to find a way to make their products more profitable – and thus, cheaper ingredients with little to no nutritional value were used to cut costs.
Unfortunately, this came to the expense of the health of the general public, especially when most people could only afford to eat cheap junk food.
Why You Should Ditch Junk Food ASAP
There’s a reason why it’s called junk food. The term is believed to be first coined in the 1950’s, following a series of publications concerning the health consequences of consuming fast food.
According to Andrew F. Smith’s Encyclopedia of Junk Food and Fast Food (2006), junk food can be defined as:
“those commercial products, including candy, bakery goods, ice cream, salty snacks and soft drinks, which have little or no nutritional value but do have plenty of calories, salt, and fats. While not all fast foods are junk foods, most are. Fast foods are ready-to-eat foods served promptly after ordering. Some fast foods are high in calories and low in nutritional value, while other fast foods, such as salads, may be low in calories and high in nutritional value.”
Basically, junk foods will provide you with lots of calories, but with very little nutrition.
To get a better picture of how bad this is for you, here are some scientifically proven effects of prolonged consumption to your body.
- Cardiovascular Problems
Although fats are beneficial for your body, there are certain types of fat that can cause harm to your body. One of these fats is called saturated fats, which is abundant in many popular junk food: pizza, ice cream, hamburgers, french fries, and donuts.[2] Saturated fats increase the “bad” cholesterol levels in your bloodstream, and too much of it can increase the risk of heart disease and stroke.[3]
Another type of bad fat are trans fats, which is present in many junk foods as well. Artificial trans fats are made by adding hydrogen to liquid vegetable oils to make them solid at room temperature. Because they’re inexpensive, have a longer shelf life, and is able to produce a desirable texture, trans fats are commonly used by fast food joints and restaurants to deep fry their food items.[4]
- Insulin Resistance
Because junk foods contain high amounts of processed carbohydrates, your body will eventually develop resistance to insulin. When this happens, some of your cells will no longer respond to insulin, which will eventually lead to high blood sugar levels.[2]
This will increase your risk of developing diabetes and obesity. In one study, it was found that the diet of Native Canadians, which traditionally relied on a hunter’s diet low in proteins and high in carbs, has alarmingly high rates of diabetes and obesity now that they practice a Western diet that is high in saturated fats, and consequently, high in junk food as well.[5]
- Weight Gain
Junk foods are also called “empty calories” because they contain very little nutrients per calories serving. For example, a small portion of steak will make you feel satiated because it is packed with proteins and fat. In contrast, a similar-sized portion of hot dogs will not be enough to make you feel satisfied, and thus you are compelled to eat more, which leads to an excess of caloric intake.
When a person’s diet is mostly composed of junk food, there is a higher incidence of consuming above the body’s daily calorie needs. This caloric excess will be stored in your body as fat while it isn’t utilized. Over time, this fat will accumulate faster than you will notice, which eventually leads to uncontrollable weight gain.[2]
- Nutritional Deficiencies
Most of the highly processed food and snacks that we all know and love contain almost no nutritional value. For example, pizza may appear loaded with just the right amount of vegetables, proteins, and carbohydrates to keep your nutritional needs covered. Unfortunately, most commercial pizza chains use highly refined flour and processed ingredients, all of which have their natural nutritional value stripped off during production. If you’re still craving pizza, homemade, whole grain pizza topped with fresh ingredients is what you should be aiming for.
The 5 Healthier Snack Alternatives
Now that you’ve heard of all the bad things junk food can do… what can you eat now?
Don’t fret – you’ve got a lot of healthier options than what advertisers might lead you to believe. However, some of these snacks will require you to learn how to prepare food yourself (if you don’t know how to yet). But it’s a learning process that anyone can perfect with enough practice and determination.
If you’re tight on budget, you don’t have to buy those expensive healthy snack alternatives you see in grocery stores. All you need is to scout for fresh fruits, vegetables, and meats that are (probably) not as pricey. You’ll save lots of money too, as compared to eating fast food!
- Instead of Potato Chips… Kale Chips
Potato chips are among the most popular junk foods out there. It’s cheap, crispy, and delicious – nothing can go wrong with a bag of salty potato chips. But just like all junk foods, eating too much potato chips on the regular can cause health problems. Aside from having little to no nutrition, potato chips are extremely high in sodium, and its addictive nature lead you to consume beyond your daily requirement of sodium (an average of 2,300 milligrams).[6]
With kale chips, you’ll be getting the same crunch factor without the harmful fats and sodium that potato chips have. Dark leafy greens like kale are also rich in antioxidants, including beta-carotene and vitamin C.[7]
Antioxidants are naturally occurring compounds that helps you body fight against free radicals, which are the unstable atoms that cause damage to your cells and DNA. By reducing free radical damage, your body is able to reduce the risk of developing chronic diseases and slow down signs of aging.
Kale chips can be purchased in specialty grocery stores, but it’s better to prepare them yourself. Kale chips are easy to make – simply drizzle them in olive oil (or any healthy oil of your choice) and season according to your preference, then bake at 175 degrees C for 10 to 15 minutes.
- Instead of Ice Cream… Homemade Ice Pops
Ice cream is a well-loved treat to combat the summer heat and a therapeutic dessert for people going through heartbreak. While this sweet, soft, and icy dessert can give you instant pleasure, it’s loaded with empty calories, sugars, and fat. Eating too much of it can lead to weight gain and diabetes due to excessive sugar![8]
If you’re still looking for a dessert to help you cool down, making homemade ice pops are an equally delicious alternative. Ice pops are a simple treat that only required fresh fruit, low-fat dairy, and other spices that you like. Simply blend this mixture and pour on some popsicle molds, and freeze for a few hours.
With these homemade ice pops, you’ll get something equally refreshing while cutting down on sugars and saturated fats. The fresh fruits will also provide your body with fiber, vitamins, and minerals that ice creams usually don’t have.[9]
- Instead of Pizza… Pita Bread with Hummus
Almost everyone loves pizza. Whether you’re celebrating, hanging out with your friends, or spending the night alone, pizza makes an irresistible and easy treat that’ll come delivered to your house within thirty minutes or so.
Unfortunately, New York style pizzas and other popular variants that come from large pizza chains are made from refined and processed ingredients which offer little to no nutritional value. Plus, they’re high in carbs and cholesterol – two things that can cause rapid weight gain and heart problems. [10]
Although eating pizza every now and then won’t hurt you, its addictiveness and affordability can lead people to eat more than they should. If you can’t seem to let go of pizza, pita bread is a healthier flatbread alternative.
Pita is a traditional flatbread from Mediterranean and Middle Eastern cuisines, with the latter being cited as one of the healthiest diets in the world.
What makes pita healthier than pizza is that it’s made of less sugar and processed ingredients. For an even healthier choice, make these snacks with whole wheat pita to get a higher fiber content.
Hummus is a highly nutritious and equally delicious dip that also comes from Mediterranean and Middle Eastern cuisine. It is made from chickpeas, tahini, lemon juice, and garlic – fresh ingredients that are all packed with nutrition. Hummus is also considered a complex carbohydrate, and thus it will make you feel full for a longer time. [11]
Aside from hummus, you can add various vegetables and grilled meats on top of your pita bread. Use pita as a wrap or as a sandwich – the possibilities are endless.
- Instead of Soda… Fresh Fruit Juices
Carbonated sodas are sweet and refreshing drinks that people love to drink with other junk food.
But you might have also heard of how dangerous they are… did you know that sodas are so potent that they can clean toilets? That’s how acidic sodas can get – now imagine what it can do to your stomach if you regularly consume sodas.[12]
Sodas are also filled with sugar. Did you know that 12 ounces of soda contain at most, 10 teaspoons of sugar? You might not feel it as you’re drinking, but just imagine pouring 10 teaspoons of sugar into a glass of water. Yes, that’s how sweet sodas really are.[13]
For your next refreshing sweet fix, go for freshly squeezed fruit juices instead. Most fruits are filled with antioxidants, vitamins, and minerals that soda definitely doesn’t have. If you’re still craving for that carbonated feeling, use sparkling water instead of regular water.
- Instead of Chocolate Candies… Dark Chocolate
Kids and adults alike love to have a candy bar every now and then. But the reason why they make us feel so happy is that they’re loaded with sugar and saturated fats. When consumed too often, this can cause major spikes in your blood sugar and rapid weight gain.
Dark chocolates are a healthier way to enjoy chocolate. They may taste slightly bitter, but as long as you’re buying a great quality dark chocolate bar that has at least 75% cocoa, it will taste just as delicious. Also, dark chocolates are arguably better because they taste sophisticated due to the deep flavors of cocoa.
Cocoa is considered as one of the best sources of antioxidants, which can help your body fight against the destructive effects of free radicals. Its benefits include reducing the risk of heart disease, protecting you skin from UV rays, improving brain function, and lowering heart pressure.[14]
Conclusion
When you’re aiming for a healthier diet, you don’t necessarily have to quit snacking. Instead, what you should aim for are healthier snacks that aren’t just filled with calories, but are loaded with nutrients that will actually make you feel full as well – such as the alternatives that we’ve listed above.
If you’re used to eating the unhealthy junk food that we’ve mentioned, it can be hard to let them go. But with enough determination and awareness of their harmful effects, you’ll soon find yourself discouraged to eat junk food. They’re only good as a moderate treat, but too much is bad for you.
If you couple these healthy snack alternatives with complete meals and proper exercise, you’ll find yourself feeling better physically and mentally. The wonders of healthy eating are too good to be ignored!
References
[1] Oginsky, M. F., Goforth, P. B., Nobile, C. W., Lopez-Santiago, L. F., & Ferrario, C. R. (2016). Eating ‘junk-food’produces rapid and long-lasting increases in NAc CP-AMPA receptors: implications for enhanced cue-induced motivation and food addiction. Neuropsychopharmacology, 41(13), 2977-2986.
[2] Langton, N. (n.d.) Consequences of Eating Junk Food. Retrieved from https://www.livestrong.com/article/518953-consequences-of-eating-junk-food/
[3] American Heart Association. (n.d.) Saturated Fat. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
[4] American Heart Association. (n.d.) Trans Fats. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat
[5] Gittelsohn, J., Wolever, T. M. S., Harris, S. B., Harris-Giraldo, R., Hanley, A. J. G., & Zinman, B. (1998). Specific Patterns of Food Consumption and Preparation Are Associated with Diabetes and Obesity in a Native Canadian Community. The Journal of Nutrition, 128(3), 541–547. doi:10.1093/jn/128.3.541
[6] Mayo Clinic. (n.d.) Sodium: How to tame your salt habit. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479
[7] Gunnars, K. (2018, June 29) 10 Health Benefits of Kale. Retrieved from https://www.healthline.com/nutrition/10-proven-benefits-of-kale
[8] Berkheiser, K. (2019, September 2) Is Ice Cream Good for You? Nutrition Facts and More. Retrieved from healthline.com/nutrition/ice-cream
[9] Early, B. (2020, April 10). Healthy Junk Food Snacks to Satisfy Your Biggest Cravings. The Oprah Magazine. Retrieved from https://www.oprahmag.com/life/food/g26896785/healthy-junk-food/?slide=13
[10] Gebhart, F. (2018, October 19) Eat Better, Eat Less Pizza. Retrieved from https://www.healthline.com/health-news/eat-better-eat-less-pizza-011915#1
[11] Raman, R. (2018, May 2). Is Hummus Healthy? 8 Great Reasons to Eat More Hummus. Retrieved from https://www.healthline.com/nutrition/is-hummus-healthy
[12] Rogers, J. (2017, December 21) I tried cleaning my toilet with Coke — and it actually works. Business Insider. Retrieved from https://www.businessinsider.com/i-tried-cleaning-my-toilet-with-coke-and-it-actually-works-2017-12
[13] Lehman, S. (2020, January 27) How Much Sugar Is in a Can of Soda? Retrieved from https://www.verywellfit.com/guess-how-much-sugar-is-in-a-can-of-soda-2506919
[14] Gunnars, K. (2018, June 25) 7 Proven Health Benefits of Dark Chocolate. Retrieved from https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate
