When it comes to choosing snacks for ourselves or our children, we often rely on labels to help guide our decisions. However, not all snack labels tell the full story. With so many products on the market, it can be difficult to determine which snacks are genuinely healthy and which ones are just masquerading as nutritious. In this post, we’ll uncover some of the secrets behind snack labels and provide you with tips on how to spot a truly healthy snack.
1. Don’t Be Fooled by “Healthy” Buzzwords
Snack labels love to throw around terms like "natural," "organic," "low-fat," or "gluten-free" to make their products seem healthier than they really are. While these terms can be a good starting point, they’re often used in a misleading way. Just because something is labelled "gluten-free" doesn’t automatically mean it’s healthy, and “low-fat” doesn’t necessarily mean low in sugar or other unhealthy ingredients.
What to Look For Instead:
- Whole Ingredients: Look for snacks that list whole, minimally processed ingredients at the top of the ingredient list. For example, whole grains, nuts, seeds, and vegetables should be your go-to ingredients.
- Avoid Empty Claims: Don’t be swayed by buzzwords alone. Always check the ingredient list and nutritional facts for a clearer picture of what’s inside.
2. Watch Out for Hidden Sugars
Sugar is one of the most common ingredients found in processed snacks. Many products that appear "healthy" at first glance are loaded with hidden sugars—often listed under different names like high-fructose corn syrup, cane sugar, agave syrup, or even fruit juice concentrate. Too much added sugar can contribute to obesity, diabetes, and other health issues.
What to Look For Instead:
- Low Sugar Content: Aim for snacks with no more than 5-6 grams of sugar per serving. Better yet, choose snacks that rely on natural sources of sweetness, like honey, maple syrup, or fruit, without the need for added sugars.
- Naturally Sweetened Snacks: Look for snacks made with ingredients like oats, nuts, and seeds, which naturally provide sweetness without spiking your blood sugar.
3. Read the Ingredient List Carefully
The ingredient list is where you’ll find the real story behind a snack’s healthfulness. Many snack foods hide unhealthy ingredients behind vague or complex names, so it’s essential to read carefully. Ingredients like artificial colors, flavors, preservatives, and trans fats (hydrogenated oils) should be avoided, as they can negatively affect health in the long run.
What to Look For Instead:
- Simple, Recognizable Ingredients: Ideally, the list should be short and made up of ingredients you recognize and can pronounce. For example, ingredients like oats, nuts, dried fruit, and seeds are natural and beneficial for your body.
- Avoid Artificial Additives: If a snack contains artificial additives, preservatives, or coloring agents, it’s a red flag. These can contribute to hyperactivity, allergies, and other health issues in children.
4. Check the Protein and Fiber Content
A truly healthy snack should keep you full and satisfied, not leave you reaching for more unhealthy options. Protein and fiber are key to a filling snack that also provides sustained energy throughout the day. Many snacks, especially the ones marketed as "diet" or "low-calorie," lack sufficient protein and fiber and are instead filled with empty calories.
What to Look For Instead:
- Protein-Rich Snacks: Look for snacks that provide at least 3-5 grams of protein per serving, especially if they’re meant to be a meal replacement or energy boost.
- High Fiber Content: Fiber helps with digestion and provides a feeling of fullness. Aim for snacks that contain at least 3 grams of fiber per serving.
5. Pay Attention to Serving Sizes
Serving sizes can be tricky. Often, snack brands will list very small serving sizes to make the nutritional content look better than it really is. A snack that appears to be low in sugar, fat, or calories might be hiding the truth in a smaller serving size than most people would realistically eat in one sitting.
What to Look For Instead:
- Realistic Serving Sizes: Take note of the serving size and adjust the nutritional facts accordingly. For example, if a snack lists calories based on a 20-gram serving but you typically eat 40 grams, double the calorie count and other nutrition facts to get an accurate picture.
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Full Nutritional Breakdown: Always look at the full nutritional breakdown, including serving sizes, to get a clearer idea of what you’re really eating.
6. Look for Snacks That Prioritize Whole Foods
The best way to ensure a snack is truly healthy is to focus on whole, minimally processed foods. Whole foods retain most of their nutrients and don’t contain the additives that processed foods do. Snacks made from whole ingredients, like The Growing Giraffe Amaranth Cheese Crackers or Multigrain Honey Oat Biscuits, provide the vitamins, minerals, and fiber your body needs without any unnecessary additives.
What to Look For Instead:
- Whole Grains, Nuts, and Seeds: Snacks that feature whole grains like oats, amaranth, or quinoa provide more nutrients and keep you fuller for longer.
- Real Fruits and Vegetables: Look for snacks made with real fruit or veggies—no fruit concentrates or vegetable powders. These will provide natural vitamins and antioxidants.
7. Consider the Source of Fats
Not all fats are created equal. While saturated and trans fats (found in many processed snacks) can negatively affect heart health, unsaturated fats (like those found in nuts, seeds, and avocados) are beneficial and help with brain function, hormone regulation, and overall health.
What to Look For Instead:
- Healthy Fats: Choose snacks that contain healthy fats from natural sources, such as nuts, seeds, or coconut oil. These fats will keep you satisfied without negatively affecting your cholesterol levels.
- Avoid Trans Fats: Avoid snacks that contain "partially hydrogenated oils"—a common source of unhealthy trans fats.
Conclusion: The True Test of a Healthy Snack
While labels can help guide us in the right direction, the real key to spotting a truly healthy snack is being informed and reading beyond the front label. Focus on whole, natural ingredients, check for hidden sugars and unhealthy additives, and pay attention to the nutritional content like protein and fibre. By being aware of these factors, you can make snack choices that are not only tasty but truly nutritious for you and your family.
At Growing Giraffe, we make it easy to choose healthy snacks, with simple, clean ingredients like whole grains, natural sweeteners, and wholesome fats. So, next time you're reaching for a snack, remember: healthy choices start with reading the label carefully and understanding what you're really eating.