This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our teamof licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
And sometimes, it’s perfectly fine to treat yourself and satisfy those cravings.
Photos: Canva. Design: Eat This, Not That!
Read on, and don’t miss the50 Unhealthiest Snacks on the Planet.
TakeRuffles Cheddar & Sour Cream Chips, for example.
Eat this instead:Fear not, ice cream lovers.
Photos: Canva. Design: Eat This, Not That!
Processed Red Meat
Unhealthy Ingredients:Sodium nitrite, sodium nitrate, and sodium phosphate.
It’s cheap, delicious, and comforting after a long night out or on a cold wintery night.
And more often than not, these cakes are full of added sugars and artificial ingredients.
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Eat this instead:We always recommend making your desserts at home when you have the time.
For some healthier (but still delicious) cakes,check out these recipes.
Eat this instead:For a healthier cracker alternative, Manaker suggestsMaine Crisps.
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“These buckwheat-based crackers are also gluten-free, non-GMO, and sustainably sourced.”
Pretzels have the opportunity to be a healthy snack, with plenty of brandsmaking nutrient-rich optionsfor their customers.
A serving of Extra Salt Splits from Unique Snacks, for example, contains almost 1,000 milligrams of sodium!
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We love brands likeFrom The Ground UpandFit Joy.
Bread Bowls
Unhealthy Ingredients:Extremely high levels of refined carbohydrates with little to no fiber.
Over time, consistently experiencing blood sugar spikes canincrease your risk of key in 2 diabetes and heart disease.
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Eat this instead: “Try ordering your soup in a traditional bowl instead!”
Packaged Cookies
Unhealthy Ingredients:Added sugars, artificial flavors, artificial colors.
When you’re craving cookies, you’re better off making some from scratch.
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Fields, andFamous Amos Cookies.
“Plus, they are absolutely delish.”
Eat this instead:For a better-for-you cookie dough, Manaker suggestsSweet Loren’s.
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“This gluten-free and vegan-friendly dough is made with quality ingredients.
This goes for all types of fast food, including those beloved fried chicken sandwiches.
Fast-Food Smoothies
Unhealthy Ingredients:Added sugars, very little fiber.
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Eat this instead:When you’re free to, make your smoothies at home!
If you want some inspiration, try one of these25 Weight Loss Smoothies.
Fast-Food Desserts
Unhealthy Ingredients:High levels of added sugar and saturated fat.
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There are a ton of different fast-food desserts available, depending on which chain you choose.
For starters, fast-food breakfast is usually high in calories, sodium, and saturated fat.
Take theSausage, Egg & Swiss Croissant from Wendy’s, for example.
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Or, if you’re at home and craving some savory fries, try ahealthier frozen option.
Soda
Unhealthy Ingredients:Added sugar and artificial colors.
There’s no way around it: regularly consuming soda can lead to a handful of health risks.
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These sugar-loaded drinks have been linked to an increased risk ofheart disease, diabetes, and certain cancers.
Unfortunately, sugar isn’t even the only culprit in the health risks associated with sodas.
And of course, it is free from artificial colors, too.”
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The 26 Unhealthiest SodasRanked By Sugar Content
White Chocolate
Unhealthy Ingredients:Added sugar.
“Their dark chocolate boasts antioxidants and plant compounds that support our health.
The signature dark is 72% cacao and it is USDA certified organic.”
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Corn Dogs
Unhealthy Ingredients:Saturated fat, sodium, preservatives.
We get it, there’s something comforting and nostalgic about corn dogs in the summertime.
Most corn dog brands, likeFoster Farms, for example, contain a ton of preservatives.
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(See:10 Unhealthiest Pizza Slices With More Fat Than an Entire Pack of Bacon.)
Let’s look at Pizza Hut’s selections.
Eat this instead:We would never dare tell you to avoid pizza forever.
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Microwave Popcorn
Unhealthy Ingredients:Large amounts of sodium, and palm oil.
Popcorn has the potential to be the perfect healthy snack.
Somehealthier bagged popcorn brandscontain fiber and very few calories, and some brands are even makinghealthier microwave optionsas well.
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And best of all?
No popping required!"
Breakfast Sausage
Unhealthy Ingredients:Sodium, saturated fat, sodium phosphates.
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A great example of this is the originalJimmy Dean Maple Pork Sausage Links.
And with 9 grams of protein per serving, it certainly provides some serious staying power."
Unfortunately, many store-bought ketchups use added sugars and higher levels of sodium to make their products taste better.
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Even one of the original ketchupHeinz Tomato Ketchupcomes with 4 grams of added sugar and 180 milligrams of sodium.
“TheSparkling Raspberry Roseis a perfectly bubbly mocktail that sips just as nicely as an alcohol-filled wine.”
Cocktail Mixes
Unhealthy Ingredients:High amounts of added sugar.
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Summer is around the corner, which means margaritas, daiquiris, and pina coladas will be flowing.
Eat this instead:Thankfully, there are a handful of bacon brands that come without these preservatives.
We love options likePederson’s Farms No Sugar Added Uncured BaconorNature’s Rancher Uncured Applewood Smoked Bacon.
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You’ll still get the sugar and cold texture that you want but with less sugar and saturated fat.
This is the main problem with sugary breakfast items like donuts.
Is that what you want to add to your morning cup of joe?
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Coffee creamers can also have synthetic additives like mono and diglycerides.
Although the FDA says that monoglycerides are safe in small amounts, many monoglycerides contain trans fat.
Eat this instead:There are plenty of whole-grain and whole-wheat breads that don’t include bleaching chemicals.
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For instance, try one ofDave’s Killer Bread loavesorMighty Mannabread.
They’re ingredients in your favorite diet fizzy drinks.
Not only that, but recent research fromPLOS Medicinefound that aspartame was linked to an increased risk of cancer.
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These compounds form when animal-derived products are cooked at high temperatures for a prolonged period.
For one, they’re typically made from red meat, which is high in saturated fats.
Unfortunately, many manufacturers pile them on when making frozen food.
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(Just see to it you’re looking for the ones without aspartame.)
“Allulose is another option that provides a natural sweetness that won’t spike blood sugars.
Something you shouldn’t celebrate?
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Your frosting is made with chemicals.
“Just remember that ‘the dose makes the poison,'” says Manaker.
“So, a slice of birthday cake on your big day is unlikely to cause harm.
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Eating birthday cake made with these ingredients every single day?
That’s another story.”
Eat this instead:Healthier, homemade frosting is as easy to make as it is delicious.
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Famous syrup brands likeAunt JemimaandMrs.
Eat this instead:Your safest bet is going with something like thisGrade A Medium Amber Pure Maple Syrup.
Because the flavor is so concentrated, a little goes a long way, saving you calories and sugar.
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They seem like the best way to get what you’re craving in a pinch.
Several studies published have linked HCAs with an increased risk ofcertain cancersincludingpancreatic cancer.
Eat this instead:To chop your risk, spice it up!
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Drink this instead:Green teait’s all-natural and one of the best energy boosters around.
“you’re free to also skip the crust and make a crustless pie,” says Manaker.
“Try topping it with graham crackers for an appealing crunch.”
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A recentCanadian Medical Association Journalreviewof 37 studies analyzed the dietary habits of nearly 406,000 people.
In addition, a study inCell Metabolismfound that sucralose consumption led to increased cravings and hunger.
It has also been found to possiblyalter the gut microbiomeand lead toglucose intolerance.
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Although honey is high in fructose, it also contains a lot of cancer-busting antioxidants.
Additionally, local honey has been said to help alleviate allergy symptoms.
“Allulose is a rare sugar that doesn’t spike blood sugars like sugar does,” says Manaker.
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“It can be another nice alternative if you’re avoiding sucralose.”
However, our recipe forSouthern-Style Biscuitsis easier and has fewer ingredients than most.
Most bottled BBQ sauces are packed with tons of added sugar and sugar variations.
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Eat this instead:If you need a condiment for your hot dog, opt for mustard instead.
It’s super low-calorie at just 3 calories per teaspoon and packs a flavorful punch.
you could also find some healthier store-bought bottles, like the BBQ Sauce from Primal Kitchen.
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In fact, there are 48 grams of the sweet stuff in a bottle of Gatorade.
Restaurant Cheesecake
Unhealthy Ingredient:Too much sugar, fat, and saturated fat.
Eat this instead:Instead of spreading your bread with margarine, why not swap in olive oil instead?
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Just double-check you’re using exact measurements so you’re not overdoing it, as one tablespoon has120 calories.
All you need is lettuce as your base, protein, some beans, and salsa.
When you’re in full control of the ingredients, that’s always the best-case scenario.
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Each blend is made with 100% natural and vegan-friendly ingredients.”
Eat this instead:At the end of the day, it’s best to justmake your own pizza!
“This sauce is dairy-free and made with only quality ingredients.
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It’s also totally Paleo-friendly and gluten-free too.”
UsingKodiak Cakesas batter helps boost the nutrition found in these breakfast items, too, Manaker says.
Eat this instead:Restaurant appetizerslike onion rings are almost always going to be loaded with calories.
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Or, if you want some onion rings, check that you share them with the table.
You’ll save more than 200 calories and 20 grams of fat per quarter-cup serving.
And, this unhealthy bar-food staple is often a go-to appetizer at many restaurants.
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Fish and Chips
Unhealthy Ingredient:Sodium
Attack of the beige!
Don’t blame the fish thoughthe seafood is packed with lean, muscle-building protein and heart-healthy fats.
But the trouble here lies with a massively unbalanced fish-to-fat ratio.
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A coating of crispy batter and a pile of deep-fried potatoes is just loaded with sodium and fat.
Just look at themozzarella sticksfrom Applebee’s.
That way your meal will be balanced with fiber, protein, and natural sugars.
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Let’s look at a plain Butter Croissant fromDunkin’ Donuts.
And that’s just for the plain one.
However, that’s not the case with certain canned varieties.
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Besides disrupting satiety cues, when you constantly flood your system with sodium, you might overwork your kidneys.
Separately,Better Than Bouillon Reduced Sodium Chicken Basecontains less sodium and fewer additives.
Or find an easy recipe and make your own at home.
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High sodium intake is associated with ailments such as hypertension and heart disease, according to theCDC.
Eat this instead:If it’s boxed Mac & cheese you’re craving specifically, don’t worry.
Check out some of theBest & Worst Boxed Mac and Cheese, According to Dietitians.
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The BBQ staple is also preserved withsodium phosphates: a food additive linked to potential health consequences.
Because these processed meats are loaded with sodium and preservatives.
A few years ago,researchersdiscovered that the artificial colors, Yellow No.
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5 and Yellow No.
6 (found in M&Ms), may promote Attention Deficit/Hyperactivity Disorder (ADD) in children.
Eat this instead:M&M fans should check outUnreal’s Milk Chocolate Gems.
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“They are ‘colored by nature,’ not by artificial colors,” says Manaker.
Boxed Cake Mixes
Unhealthy Ingredients:Artificial flavors and artificial colors
Nothing says “Happy Birthday!”
like a slice of sugary, chemical-laden cake, right?
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These chemicals are nothing to celebrate.
This one still contains a few additives, but it has much less than the Duncan Hines version.
“The Office of Environmental Health Hazard Assessmenthas also placed this ingredient in the carcinogen category.
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“This may be more of a concern if the water bottle becomes hot,” says Manaker.
“But this should not sway people away from drinking water.”
You should also watch out for dried fruits that have added sugars.
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“Dried cranberries are notorious for having additional sweet stuff added to the mix,” says Manaker.
Most loaves contain a small amount of actual whole grains mixed with unhealthy refined flour.
TakeBimbo Bakery’s Made With “Whole Grain” White Loafas an example.
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That’s because manufacturers often increase the amount of added sugar in bread made with whole grains.
For example,Woodstock Farms Organic Baby Kosher Dill Picklesdon’t have benzoate or polysorbate on their ingredients list.
Sugar alcohols are sugar substitutes that have been shown to cause bloating and other gastrointestinal distress.
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Eat this instead:If you’ve got a chewing habit, try sunflower seeds.
TakeSkippy Reduced Fat Peanut Butterfor example.
Instead of sugar, manufacturers (likeRussell Stover) add artificial sweeteners like Splenda and sugar alcohols like maltitol.
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But with what, you ask?
A whole lot of sugar.
And it’s even worse in the new way brands are packaging instant oatmeal: with cups!
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Bottled Lemonade
Unhealthy Ingredients:Sugar, high fructose corn syrup, and yellow #5
Beyonce’sLemonade?
Pretty much every other kind of lemonade?
That’s pretty much what you’re consuming when you add some sprinkles to your ice cream.
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Take theBetty Crocker Rainbow Sprinklesas an example.
If you’re truly craving sprinkles, try a more natural brand likeRainbow Softies Natural Sprinkles.
They’re lower in sugar and free of artificial coloring, but they’re unfortunately still made of wax.
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Fruit-on-the-Bottom Yogurt
Unhealthy Ingredients:Excess sugar and a lack of protein.
All those smiling models in yogurt commercials haven’t checked out the ingredients list on their purportedly healthy snacks.
Most fruit-flavored yogurts on the market contain very little actual fruit, sweetening their recipes with sugar instead.
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And those brilliant hues you thought were the result of fresh fruit in the recipe?
They’re usually just from fruit juice concentrate.
With this added sugar and very little protein, yogurts like these will just leave you feeling hungry.
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Greek or Icelandic yogurts are also great options because they’re naturally higher in protein.
Don’t reach for these manufactured water enhancers.
On top of that,Mio’s Fruit Punchflavor gets its bright color from Red Dye 40.
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Paul’s Beer Battered Fillets.
STPP is a suspected neurotoxin and registered pesticide that theFDAconsiders “generally recognized as safe” to eat.
Companies aren’t required to label this additive, but some packaged products do.
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When in doubt, stay dry.
Or, to make it even simpler, try fresh fish whenever you are able.
“The fiber and protein found in these bars will give them some serious staying power too.
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For starters, many store-bought salad dressings are high in sugar.
Just two tablespoons of theStonewall Balsamic Fig Dressingpacks in 11 grams of sugar and 8 grams of added sugar.
While some dressings go overboard with sugar, other dressingslikeMarie’s Creamy Italian Garlicpack in the fat.
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This creamy dressing will serve up 19 grams of fat in just two tablespoons.
Even worse is that’s mostly from inflammatory soybean oil, which animal studies show canincrease appetite.
Eat this instead:Eat whole fruit that’s fresh or frozen whenever you could.
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Or, you’re able to try one of thesehealthier, low-sugar protein bars.
You’ll get a similar taste with none of the artificial sweeteners.
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