Snacks are an indispensable part of many people's lives. Besides "filling the gap" when hungry, they can also soothe emotions and add spice to life. But as a type of food, how nutritious are they really? Do you know which seemingly healthy snacks actually hide large amounts of fat and salt?
Traditional pastries and candies top the sugar charts
Every 100 grams of milk candy contains 82.5 grams of sugar, ranking first on the high-sugar list, followed by rock candy. However, many traditional pastries contain even more sugar than other candies. Fried dough twists contain 60.1 grams of carbohydrates per 100 grams, ranking third, followed by pineapple cakes and qiqima. It's best to limit high-sugar snacks, as overconsumption can lead to obesity and may trigger conditions like diabetes and cardiovascular disease. Those who already have diabetes should absolutely avoid high-sugar snacks.
Dried seafood products are highest in salt
Dried products made from seafood, such as shredded squid and cod, are savory, chewy, and many people consider them nutritious, making them very popular. However, data shows that shredded cod is the highest in salt: 100 grams contains 2 grams of sodium, equivalent to 5 grams of salt! The Chinese Dietary Guidelines recommend that adults consume no more than 6 grams of salt per day. Therefore, this type of snack can easily lead to excessive salt intake, causing health problems like high blood pressure. The other top two on the salt list are shredded squid and seaweed, containing 1.7 grams and 1.4 grams of sodium, respectively.
Nuts contain the most fat
What snack has the most fat? This is a question many people are curious about. The highest in fat are macadamia nuts and almonds, with 76.8 grams and 57.5 grams of fat per 100 grams, respectively. Other nuts like sunflower seeds and hazelnuts contain nearly 50% fat. Nuts are rich in unsaturated fatty acids, which are great for protecting the heart and anti-aging. However, nuts must not be eaten in excess; the weekly limit should not exceed 50 grams. Nuts on the market come in various preparation methods and flavors, but generally speaking, plain is better than sweet, salty, or spicy flavors, and roasted or boiled is better than fried.
Dried fruits and vegetables contain hidden fat
Dried fruits and vegetables are crispy and sweet. People think they are made from dehydrated natural fruits, so they are nutritious and healthy, making them easy to overeat. However, analysis shows that every 100 grams of banana chips contains 30.9 grams of fat—nearly 8 times the amount in beef! Furthermore, banana chips are 60% sugar, so 100 grams contain 528 kilocalories, equivalent to more than 4 bowls of rice! Experts explain that the dehydration process for these dried fruits and vegetables involves frying, so it's not surprising they contain a large amount of oil. Following banana chips, the other culprits for hidden fat are vegetable chips and apple chips, some of which also have a significant salt content.
Jelly is the lowest in calories and highest in fiber
What is the snack with the lowest calories? Jelly, especially konjac jelly, not only has the lowest calories but is also high in dietary fiber. Three small jellies (100 grams) contain only 35 kilocalories, making it a relatively safe snack to eat. However, Fu Jinru reminds that because jelly is high in dietary fiber, people with gastrointestinal issues should eat it in moderation. Additionally, besides sugar, jelly offers little nutritional value. Moreover, the high fiber content can make you feel full quickly, so it is not recommended that children and adolescents in their growth and development stages consume too much of it.