14 ‘Healthy Snacks’ That Are Worse Than Sour Patches & What to Eat Instead

We’ve all been there: standing in front of the snack aisle, trying to make a healthy choice, only to be swayed by colorful packaging or marketing promises. Many snacks marketed as “healthy” might not be as good for you as they seem. Some can be packed with sugar, artificial ingredients, or hidden fats that could derail your diet goals. Here’s a list of 14 “healthy” snacks that are worse than Sour Patches and what you can eat instead for a healthier, more satisfying alternative.

1. Granola Bars

Granola bars are often marketed as a healthy, on-the-go snack, but many of them are loaded with added sugars and preservatives. Even though they contain oats and nuts, the high sugar content can outweigh any health benefits. Some varieties have more sugar than a candy bar, and even “low-fat” options may still contain hidden unhealthy fats. The sweeteners used in granola bars can spike blood sugar, leading to crashes and cravings later on.

According to Healthline, many commercial granola bars are highly processed and contain excessive added sugars, which can negatively impact health. Instead of pre-packaged granola bars, make your own at home using natural sweeteners like honey or maple syrup. Opt for a simple mix of oats, nuts, seeds, and a drizzle of almond butter for a healthier, protein-packed alternative. This way, you control the ingredients and avoid the hidden sugars and unhealthy fats.

2. Veggie Chips

Veggie chips might sound like a healthy choice, but they’re often deep-fried and loaded with salt. While they may be made from vegetables, the frying process reduces their nutritional value, and the added oils and preservatives make them anything but healthy. Some veggie chips also have a high glycemic index, meaning they can cause spikes in blood sugar similar to regular potato chips.

According to The Star, veggie chips often have similar calorie and fat content to potato chips, making them less healthy than they seem. Swap veggie chips for baked veggie chips or make your own roasted vegetables at home. Roasting sweet potatoes, carrots, or zucchini with a little olive oil and your favorite spices gives you a much healthier snack that’s rich in fiber and nutrients.

3. Fruit Snacks

Fruit snacks are a popular snack choice for kids, but they often contain more sugar and artificial flavoring than real fruit. Even though they may claim to be made with real fruit, the high-fructose corn syrup or added sugars can outweigh any potential health benefits. These sugary snacks are processed and lack the fiber and vitamins that fresh fruit offers.

Instead of fruit snacks, go for whole fruits like apples, berries, or grapes. They provide natural sugars, fiber, and essential vitamins without unnecessary additives. If you want something more portable, try dried fruit (without added sugar) for a convenient, nutritious alternative. According to ScienceDaily, dried fruit has the highest nutritional value among fruit snacks, offering high nutrient density and fiber content with minimal added sugar.

4. Multigrain Crackers

Multigrain crackers may sound healthier than regular crackers, but many of them are made from refined grains, which means they lack the fiber and nutrients of whole grains. The “multigrain” label often doesn’t mean the crackers are made from whole grains, and some brands add a significant amount of sugar and preservatives. The combination of refined grains and added sugar can lead to blood sugar spikes.

Look for whole-grain crackers that are high in fiber and made with minimal ingredients. Opt for crackers made from oats, quinoa, or brown rice for a more nutrient-dense snack. Pair them with a healthy fat like hummus or guacamole for added protein and satiety. According to Healthline, whole grains are linked to numerous health benefits, while refined grains can have negative effects due to their high carbohydrate content and lack of fiber.

5. Low-Fat Yogurt

Low-fat yogurt might seem like a healthy snack option, but it often contains added sugars and artificial flavorings to compensate for the lack of fat. Fat is essential for satiety, and removing it can lead to overeating later on. Low-fat yogurts can also contain more sugar than a scoop of ice cream, making them an unhealthy choice in the long run.

Go for full-fat Greek yogurt instead, which contains more protein and healthy fats to keep you full longer. Add fresh fruit or a drizzle of honey for sweetness without the added sugar. The probiotic benefits of yogurt are also more prominent in the full-fat varieties, which are often less processed.

6. Protein Bars

While protein bars are marketed as a convenient and healthy snack, many of them are packed with artificial sweeteners, added sugars, and preservatives. Some protein bars contain more sugar than candy bar, and even if they are high in protein, they might be loaded with unhealthy fats and processed ingredients. Consuming these bars frequently can lead to blood sugar imbalances and unnecessary calorie intake.

Instead of a protein bar, try a handful of almonds, walnuts, or other nuts, which provide healthy fats and protein. Alternatively, a homemade protein smoothie with fresh fruits and a scoop of protein powder can be a more natural and satisfying option.

7. Smoothie Packs

While smoothie packs may seem like a healthy, convenient option, many pre-packaged ones contain added sugars, syrups, and sometimes even preservatives. The frozen fruit and vegetables can be processed, losing some of their nutritional value. When blended with juice or yogurt, these packs can be high in sugar and low in fiber.

Instead, make your smoothie at home using fresh ingredients like leafy greens, frozen berries, and unsweetened almond milk. You can control the sugar content and ensure you’re getting whole, unprocessed fruits and vegetables, along with healthy fats like avocado or chia seeds for added nutrition.

8. Trail Mix

Trail mix can be a deceptively unhealthy snack, as many store-bought varieties are packed with sugary dried fruit, salted nuts, and chocolate. While nuts and dried fruit can be healthy, the added sugar and salt in many commercial trail mixes can negate their benefits. Eating trail mix in excess can lead to consuming more sugar and calories than you realize.

Make your trail mix with unsweetened dried fruits, raw nuts, and seeds. You can also add dark chocolate chips for a small indulgence, but avoid the overly sweetened versions. This way, you’ll get a nutrient-packed snack with healthy fats, protein, and fiber without the excess sugar.

9. Granola

Granola is often marketed as a healthy breakfast or snack, but it’s frequently packed with added sugars and oils that turn it into a calorie-dense, less nutritious food. Even though it contains oats and nuts, the sugar content in many store-bought granolas is alarmingly high. Granola can quickly turn from a healthy snack to a sugar bomb if you’re not careful.

Make your granola at home by mixing oats, seeds, nuts, and a small amount of natural sweetener like maple syrup or honey. Baking it at home ensures that you’re not adding extra sugar or unhealthy fats. Pair your homemade granola with a serving of Greek yogurt or almond milk for a satisfying, nutrient-dense snack.

10. Sweetened Applesauce

Sweetened applesauce is a popular snack, but many commercial versions are loaded with added sugars and lack the fiber of whole apples. These sugary versions can cause blood sugar spikes and are far less nutritious than the fruit itself. While applesauce can be a healthy option, the sweetened varieties often do more harm than good.

Opt for unsweetened applesauce or, better yet, eat a whole apple for a more satisfying snack. Whole apples contain fiber, which helps to regulate blood sugar levels and keep you feeling full longer. You can also make your applesauce at home by cooking down apples and adding cinnamon for flavor.

11. Low-Sodium Microwave Popcorn

Low-sodium microwave popcorn may sound like a healthy snack option, but many brands contain unhealthy oils, artificial flavoring, and preservatives. Even “low-sodium” options can still be packed with trans fats or other additives that aren’t good for your health. The packaging and convenience of microwave popcorn often make it an unwise choice when looking for a healthier snack.

Make your popcorn at home using a stovetop or air popper with a little olive oil or coconut oil. You can season it with a pinch of sea salt, nutritional yeast, or your favorite herbs for flavor. Homemade popcorn is a much healthier, more satisfying snack without the unnecessary additives.

12. Energy Drinks

Energy drinks are often marketed as quick pick-me-ups, but they’re typically loaded with sugar, caffeine, and artificial ingredients that can lead to a crash later. These drinks provide a temporary boost of energy but often leave you feeling more tired afterward. The high sugar and caffeine content can also disrupt your sleep patterns and cause long-term health issues.

Instead of energy drinks, try natural alternatives like green tea or yerba maté. Both contain caffeine but in smaller, more balanced amounts, offering a sustained energy boost without the crash. Hydrating with water, coconut water, or a smoothie made with natural ingredients is also a better choice for staying energized throughout the day.

13. “Low-Carb” Snack Foods

Low-carb snacks are often marketed as a healthier choice, but many of these products are filled with artificial sweeteners, preservatives, and unhealthy fats. These “diet” snacks can trick you into thinking they are healthier, but they often have little nutritional value. Some low-carb snacks are made with highly processed ingredients that may have negative effects on your gut health.

Instead of relying on processed low-carb snacks, focus on whole foods like nuts, seeds, and vegetables. These options are naturally low in carbs and packed with nutrients, healthy fats, and fiber. By choosing whole foods, you can satisfy your cravings and support your health without additives and preservatives.

14. “Fat-Free” Snacks

Fat-free snacks often sound like a healthier choice, but the fat is frequently replaced with added sugar or artificial ingredients to maintain flavor and texture. This can lead to higher sugar content and fewer nutrients, making the snack less beneficial overall. Fat is an essential nutrient, and eliminating it can lead to poor satiety and cravings.

Instead of fat-free snacks, choose whole foods that contain healthy fats, such as avocados, nuts, or olive oil. These provide the healthy fats your body needs for energy, skin health, and satiety, without the unnecessary sugars and chemicals found in many “fat-free” options.