Let’s start with the simple truth: There is no such thing as a snack that is truly "healthy". Even if manufacturers try to convince us that it is "light", "natural", or "low in sugar" food, in most cases these are processed products that contain many available carbohydrates, sugar, salt, or fat.
The ideal situation, of course, is not to snack at all, and to prefer real food such as fruits, vegetables, nuts, or a small sandwich. But let’s be honest, both adults and children snack, and during days of stress or lack of routine this happens even more.
So if we are already snacking, it is worth knowing which snacks are less problematic and which are better left on the shelf. Here is the snack ranking:
1. Whole wheat pretzels
Among salty snacks, whole wheat pretzels are one of the more reasonable choices. Their main advantage is that they contain almost no fat, and because they are made from whole wheat they also contain a small amount of dietary fiber that contributes to satiety.
The main disadvantage is the sodium content. But – it is important to also look at the quantity actually consumed: A small serving of about 20 grams of pretzels contains roughly 180–220 mg of sodium. This is indeed a considerable amount, but it is still much lower than the sodium amount people sometimes consume from fried snacks.
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2. Baked apple snacks
Snacks that are based on baked fruit, such as baked apple slices, are considered a relatively preferable option compared to the well-known industrial snacks. They usually do not contain fat, and sometimes also have no added salt or artificial ingredients.
On the other hand, it is important to remember that when fruit is dried or baked the amount of sugar in it becomes more concentrated. Therefore, although it is a relatively natural product, it is still a sweet snack and not a full substitute for fresh fruit.
3. Natural snacks with few ingredients
For example snacks made only from dates and nuts. Snacks that are based on a small number of natural ingredients such as dates, nuts or almonds are the only snacks that in my opinion are recommended. Even if a red label appears on them saying "contains a high amount of sugar", you can see on the package in the ingredients list that there is no white sugar there, all the sugar comes from the fruit itself, and there is no big difference between eating them or eating dates with nuts. They contain dietary fiber, minerals and unsaturated fats from the nuts.
However, it is important to remember that such snacks also contain quite a lot of calories, mainly because of the natural sugar content in the dates and the fat in the nuts. Therefore here as well it is a snack that is better eaten in moderation.
4. Bamba or Shush
Snacks such as Bamba or Shush are nutritionally preferable compared to many fried snacks, mainly because they are baked during the production process and not deep-fried in oil. In addition, Bamba also contains peanuts that provide a small amount of protein and unsaturated fat.
On the other hand, it is still an industrial product that is mainly based on corn flour and salt, and therefore its nutritional value is limited. In addition, if you do not want to exaggerate in calories and choose the small package that contains 25 grams – it should be remembered that this is a snack that does not keep you full for long.
5. Oat snacks
Snacks that are based on oats are sometimes perceived as especially healthy, but in practice many of them also contain sugar, glucose syrup or chocolate. The oats themselves indeed provide dietary fiber that can contribute to a feeling of fullness and slow the absorption of sugar.
The problem is that when the snack contains a high amount of sugar, the nutritional advantage is greatly reduced. Therefore it is important to read the ingredient list and check how early the sugar appears in the list.
6. Dark chocolate
Dark chocolate is sometimes considered a healthier option thanks to its high cocoa content and the antioxidants it contains. But – and this is significant – it is important to know that most dark chocolate products sold in stores still contain a considerable amount of sugar – and sometimes the sugar appears first in the ingredients list (for example if the cocoa percentage is not written and it only says "excellent dark chocolate").
The advantage is that usually it is easier to settle for a small amount, and therefore one or two cubes of dark chocolate are sometimes preferable to other sweet snacks. But without exaggerating with the quantities.
Caution – Fried snacks and candies
Here we already enter the more problematic category. Fried snacks (chips, Bissli and similar products) usually contain high amounts of fat and oxidized fat that is created during the frying process. When oil is heated to high temperatures, breakdown products are created in it that may harm health when consumed in large quantities over time.
In addition, fried snacks are food with an especially high caloric density, and therefore it is very easy to eat a lot of them without noticing.
Another product to be careful with – candies. They are actually almost pure sugar, without real nutritional value. Gummy candies, and especially the colorful gummy snakes, mainly in Israel, sometimes also contain artificial food coloring.
Some synthetic food colorings have been linked in studies to a worsening of hyperactivity symptoms in sensitive children. In addition, eating a large quantity of gummy candies may cause stomach pain or digestive disturbances.
So let us summarize with a clear message: There is no snack that is truly "healthy". But if you are already snacking, it is better to choose simpler products, with fewer ingredients, less fried fat and fewer food colorings.
In many cases, precisely the simple choices, fresh fruits, nuts or almonds, or even a cube of dark chocolate, are preferable to fried industrial snacks or colorful candies.
Still, it is worth remembering: The best snack is the one that does not become a daily habit.