Ah, snacking. Who doesn't get excited about a mid-afternoon treat or having something delicious to munch on while watching a favorite show? But not all snacks are created equal, and choosing one that offers nutrition can be tricky. With new 'naked' and 'natural' snack foods popping up everywhere, are they really better than their conventional counterparts?
Maya Vadiveloo, Ph.D., RD, a registered dietitian and nutritional epidemiologist at the University of Rhode Island, shared her insights on the Am I Doing It Wrong? podcast. She addressed a listener's question about Simply NKD Nacho Cheese Doritos, which claim to be free of dyes and artificial flavors. Vadiveloo expressed skepticism, calling it a 'health-washing' trend.
'For me, that's more of a health-washing trend,' she said, noting that companies are aware of consumer concerns about ultra-processed foods. Ultra-processed foods are defined as those containing cosmetic additives not typically found in a home kitchen. While removing dyes and artificial flavors may seem positive, Vadiveloo emphasized that it doesn't make the snack inherently healthier.
'They haven't done anything to inherently make the Dorito healthier,' she explained. 'Removing the cosmetic additive doesn't make Doritos suddenly something that I would say should be the basis of a snack.' Even a tortilla chip, she noted, is relatively high in calories and not a balanced snack offering essential nutrients.
Instead, Vadiveloo recommends whole foods rich in protein, fiber, or other nutrients, particularly fruits and vegetables, which are 'woefully underconsumed' in the United States. She personally enjoys baby carrots or trail mix with nuts and unsweetened dried fruits. She also warned that marketing tactics like muted packaging colors can manipulate consumers into perceiving products as healthier.
'Food companies are really smart,' she said. 'They've done thousands of focus groups to associate muted colors with health.' She cited a study showing that the more health claims a product has, the less likely it is to meet nutritional guidelines. For example, peanut butter labeled 'cholesterol-free' is redundant since plant-based foods naturally contain no cholesterol.
Vadiveloo urged caution with health claims that seem too good to be true. 'When you start to see more health claims on something, it should alert you that maybe somebody's trying to prove something too much,' she advised. Moderation remains key, and she normalized the difficulty of making healthy choices consistently. 'It's really about trying to move the needle of how can I feel better at my next meal or snack.'
The episode also covered the protein bar craze, anxiety and snacking, and more tips for better snacking. Listen to the full episode on podcast platforms or watch on YouTube.
