We all want to be healthy. Many people reach for snacks labeled “healthy,” believing they’re making nutritious choices. It’s a bummer because even when you are trying to make good choices, it’s really hard to know what
However, food labels can often be misleading, hiding ingredients that may have negative health impacts. These hidden additives and chemicals enhance flavor, extend shelf life, or improve texture, but they can be costly to your health.
Here are 15 ingredients commonly found in so-called “healthy” snacks that you should avoid.
Brominated Vegetable Oil (BVO)
BVO is often used in citrus-flavored drinks and snacks to prevent ingredients from separating. Despite its food application, BVO contains bromine, also found in flame retardants. Consuming large amounts of BVO has been linked to memory loss, skin irritation, and neurological symptoms. Some countries have banned BVO, but it still lurks in many snacks in the U.S.
Propylparaben
Propylparaben is a preservative commonly found in granola bars and snack cakes to prevent mold and bacteria growth. While it helps extend the shelf life of products, studies suggest it can disrupt hormones, especially estrogen, and may contribute to fertility issues. Long-term exposure to propylparaben is associated with an increased risk of breast cancer. Despite its known risks, it remains a hidden ingredient in many “healthy” snacks.
Titanium Dioxide
Titanium dioxide whitens processed foods like yogurt and salad dressings. This chemical is also used in cosmetics and sunscreen, raising concerns about its safety when consumed. Some research has linked titanium dioxide to inflammatory bowel disease and other digestive issues. The European Union has banned its use in food, yet it remains legal in several countries.
Castoreum
Castoreum, a flavoring derived from beaver glands, is used in some snacks marketed as vanilla or berry-flavored. It may sound shocking, but since it’s categorized as a natural flavor, it often doesn’t appear on ingredient lists. While not inherently dangerous, most consumers prefer not to consume animal-derived secretions. This deceptive labeling can leave you unknowingly eating ingredients you’d rather avoid.
Bisphenol A (BPA)
Bisphenol A, or BPA, is found in the lining of cans and plastic packaging, including snack food packaging. Exposure to BPA is linked to hormone disruption, as it mimics estrogen in the body, potentially leading to fertility issues and developmental problems in children. Many manufacturers now offer BPA-free packaging, but it’s not a universal standard. To minimize risk, it’s best to choose snacks in glass or BPA-free packaging.
Carrageenan
Carrageenan is a thickener and stabilizer commonly found in dairy-free products like almond milk and plant-based yogurts. Although derived from seaweed, carrageenan has been shown to cause inflammation in the gut, potentially leading to gastrointestinal issues such as bloating, cramps, and even ulcers. Some studies also suggest that carrageenan could increase the risk of colon cancer. If you suffer from digestive problems, checking labels for this additive is crucial.
L-Cysteine
L-cysteine is an amino acid used to soften bread and baked goods. It’s often sourced from human hair or duck feathers. While it may sound like a strange addition, it’s common in many processed snacks. Although L-cysteine itself isn’t harmful, its sourcing can be unsettling, and it raises ethical concerns for vegetarians and vegans. Choose fresh, homemade snacks to avoid this controversial ingredient.
Azodicarbonamide
Azodicarbonamide is used to bleach flour and improve the texture of baked goods. It is often found in “healthy” whole wheat breads and wraps. The chemical is also used in yoga mats and plastic products, and when heated, it can produce carcinogenic compounds. In some countries, including the U.K., it’s banned as a food additive, but it’s still permitted in the U.S. Steering clear of processed breads can help you avoid this potentially dangerous chemical.
Monosodium Glutamate (MSG)
MSG is a flavor enhancer in savory snacks like chips and protein bars. MSG has been linked to a variety of health problems, including headaches, allergic reactions, and, in extreme cases, symptoms resembling an allergic reaction called “Chinese Restaurant Syndrome.” While not everyone is sensitive to MSG, those who are may experience nausea and dizziness after consumption. Despite its reputation, MSG is still found in many packaged snacks under the guise of “natural flavors.”
Butylated Hydroxyanisole BHA
Butylated Hydroxyanisole, or BHA, is an antioxidant used to preserve fats and oils in snacks, but it has raised health concerns. The National Institutes of Health has classified BHA as a potential human carcinogen, mainly linked to the development of stomach cancer. BHA has also been shown to interfere with hormonal function, making it a questionable addition to so-called “healthy” snacks. Instead, choose snacks with natural preservatives like vitamin E.
Sodium Nitrate
Sodium nitrate is a preservative that extends the shelf life of meats like jerky and deli cuts often found in snack packs. While sodium nitrate helps preserve color and prevent spoilage, it’s been linked to an increased risk of heart disease and some types of cancer. The compound can convert to nitrosamines in the body, known carcinogens. Avoiding processed meats is the best way to steer clear of sodium nitrate.
Cochineal Extract
Cochineal extract, or carmine, is a red food dye derived from crushed beetles. It’s used to color many “healthy” snacks, such as fruit-flavored yogurt and granola bars. While generally considered safe to eat, it can trigger allergic reactions in some people and raise ethical concerns for those who prefer to avoid animal-derived ingredients. Look for snacks colored with fruit and vegetable extracts instead.
Polysorbate 60
Polysorbate 60 is a thickener and emulsifier used in baked goods, whipped toppings, and low-fat snacks. While it helps improve texture, it has been linked to gastrointestinal issues and is suspected of weakening the immune system. Some studies suggest it can disrupt the gut microbiome, leading to inflammation. If you see Polysorbate 60 on the label, it might be worth skipping that snack altogether.
Aspartame
Aspartame is an artificial sweetener in many low-calorie snacks, diet sodas, and sugar-free products. Though popular for its calorie-free sweetness, aspartame has been linked to headaches, dizziness, and even neurological conditions like anxiety and depression in sensitive individuals. Some studies also suggest that long-term consumption of aspartame could increase the risk of certain cancers. Choose natural sweeteners like stevia or honey to cut back on sugar.
Artificial Food Coloring
Artificial food colorings, such as Red 40 and Yellow 5, make snacks look more appealing but offer no nutritional value. These synthetic dyes have been linked to hyperactivity in children and may pose other health risks, including allergic reactions and cancer in high doses. Many companies are moving toward natural colorants, but artificial dyes are still prevalent in snacks like fruit chews and energy bars. Checking for artificial colors on the label can help you make better choices for your health.
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