The midday craving for a tasty snack is something we can all relate to, whether it’s a handful of nuts or something indulgent while we catch up on our favorite shows.
However, not all snacks are nutritionally equal. If we aim to choose healthier options, what should we be looking for? Moreover, are the new “naked” and “natural” snack products really healthier than their more processed counterparts?
In a recent episode of HuffPost’s “Am I Doing It Wrong?” podcast, co-hosts Raj Punjabi-Johnson and Noah Michelson posed these questions to Dr. Maya Vadiveloo, a registered dietitian, nutritional epidemiologist, and associate professor in the Department of Nutrition at the University of Rhode Island.
“We received a question from a listener named Cambria about a product called Simply NKD Nacho Cheese Doritos,” Michelson explained. “The packaging claims it’s ‘the classic Doritos flavor you love, now without dyes and artificial flavors.’ What do you think?”
Vadiveloo expressed skepticism towards such products.
“To me, this represents more of a health-washing trend,” she noted, emphasizing that companies recognize the growing consumer concerns regarding “ultra-processed” foods.
“The current definition of ultra-processed food includes any product containing ingredients that are not typically found in a home kitchen,” she elaborated. “Warnings against ultra-processed foods are gaining traction politically, and food companies will not willingly lose profits due to the stigma surrounding food dyes.”
This has prompted manufacturers to create seemingly healthier snacks free from dyes and artificial flavors, though this does not guarantee improved healthfulness.
“Removing cosmetic additives does not inherently make the Dorito a healthier option,” Vadiveloo cautioned. “Just because it lacks certain additives does not mean it serves as a foundation for a nutritious snack.”
When Punjabi-Johnson remarked that a “naked Dorito” resembles a tortilla chip, Vadiveloo pointed out: “Even if it is a tortilla chip, it’s still relatively high in calories. You can enjoy some in a balanced diet, but it isn’t a snack rich in the nutrients you truly need.”
She encouraged choosing whole foods that provide protein, fiber, and essential nutrients, particularly fruits and vegetables, which are under-consumed in the U.S.
Vadiveloo, who enjoys snacking on baby carrots and trail mix with nuts and unsweetened dried fruits, highlighted that marketing strategies use terms like “naked” or “natural” to sway consumers.
“Food companies are strategic — for example, the packaging for NKD Doritos is muted, unlike the vibrant colors of regular Doritos,” she observed. “They’ve conducted extensive focus groups to determine what consumers think of such palettes, associating them with health. Just as we use ‘traffic light’ labeling to convey nutritional information simply, these tactics manipulate perception.”
Vadiveloo referenced a study showing that foods with more health claims were actually less likely to meet basic nutritional standards, underscoring the prevalence of health-washing in today’s market.
“It’s amusing when you see a jar of peanut butter labeled ‘cholesterol-free,’” she remarked. “Of course, it’s cholesterol-free because it’s plant-based; cholesterol only comes from animal products.”
Ultimately, Vadiveloo urged listeners to approach claims that sound too good to be true with caution.
“If you notice a high number of health claims on a product, it’s a red flag that someone might be overselling something,” she advised.
As with many things in life, moderation is key when choosing snacks.
“We should normalize that it’s challenging to make consistently healthy choices; everyone struggles with these decisions,” Vadiveloo remarked. “It’s about gradually improving your choices for your next meal or snack.”
The conversation also touched on the current craze for protein bars and their pitfalls, the connection between anxiety and snacking, and much more. For a deeper dive, click above to listen to the full episode or tune in wherever you get your podcasts.
You can also watch the full episode on YouTube.
For more insights from Maya Vadiveloo, head here.
Have a query or need assistance with something you think you’re doing wrong? Email us at AmIDoingItWrong@HuffPost.com, and we might explore the topic in a future episode.
