Health Experts Agree: This Is The One Type Of Snack You Should Stop Eating (It Causes Inflammation!)

This post has been updated since it was originally published to include more information from experts.

In order to promote and support a healthy metabolismit is vital to assess what you eat in a day and recognize where you can add more nutrients and ultimately create a balance diet. That said, it’s just as important to take note of which snacks make you feel sluggish, have less energy, or cause bloating and indigestion.

We talked to health experts to learn more about a common type of carbohydrate found in many processed snacks and beverages best avoided for healthy metabolism and optimal energy. Read on for tips and advice from dana ellis hunnesPhD, MPH, RD, Registered Dietitian and Melissa Morris, ACSM Certified Exercise Physiologist and ISSN Certified Sports Nutritionist.

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The Last Worst Carb: Added Sugars in Processed Foods

The least healthy type of carbohydrate to snack on is an ultra-processed one often found in packaged foods like cakes (think Pop-Tarts, energy bars, or baked goods), Hunnes explains. The reason these types of carbs aren’t good for you at any age, let alone after age 40, he says, is because “they don’t provide any nutritional benefit, often lacking in vitamins and minerals, antioxidants, and anti-inflammatory compounds.” This, she says, is terrible for metabolism because “it leads to spikes in insulin, increases in IGF-1, an inflammatory marker, and increases the risk of chronic disease and the deposition (fat storage) of calories in the body.”

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Morris agrees, saying he believes “the worst type of carbohydrate to eat at any age is added sugars,” which are found in sugary drinks, junk food, processed foods and desserts. “Added sugars just add extra calories without a lot of healthy nutrients,” he says, noting that too much added sugar in the diet can also increase inflammation in the body; “This affects the immune system and can increase the risk of many chronic diseases such as heart disease and diabetes.”

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Instead of these types of carbohydrates, Hunnes emphasizes that “it’s best to eat the least processed carbohydrates possible, such as whole grains, nuts, seeds, legumes, fruits, and vegetables, in their natural, unprocessed form.” These, he says, “are not harmful to our metabolism and are anti-inflammatory, high in fiber and help regulate weight.”

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Morris agrees, saying it’s also important to understand the different types of carbohydrates when creating a healthy diet after 40 to reap the most benefits. “There are different types of carbohydrates in the foods we eat, so we need to understand that concept first,” she says. “There are simple carbohydrates or simple sugars and there are complex carbohydrates,” she continues.

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Some examples of simple carbohydrates that Morris lists are sucrose (table sugar), fructose (fruit sugar), and lactose (milk sugar). Complex carbohydrates are found in foods with starches and fiber, he explains, and fruits, vegetables and grains have complex carbohydrates. “Complex carbohydrates take longer to digest, so they help keep us full for longer. They also tend to have more vitamins and minerals than simple carbohydrate foods,” he concludes. The more you know!