What Makes a Snack Brand "Healthy"? A Complete Guide

Introduction - Why healthy snack brands matter now

Consumption of healthy snacks has become a common feature for all of us. Almost everyone consumes at least one or even two snacks per day, consuming snacks even more often than they eat their meals. Snacks in packages can be handy, but also can become an important factor for additional amounts of sugar, salt, and fatty acids in our bodies.

The product market is full of goods labeled "healthy", "guilt-free", "diet" or "baked". Unfortunately, not all of such products correspond to the described characteristics. Many companies prefer to sell traditional unhealthy junk products packaged in a new way.

Some of the snacks that actually are healthy include beetroot chips. They help in lowering blood pressure and support digestion. 

This guide will provide the reader with all necessary information needed to define whether the brand chosen by you is worth buying or is just trying to attract attention through proper marketing strategies.

What “healthy” really means for a snack brand?

The definition of “healthy” cannot be limited to the use of green color, an athletic-looking model on its packaging, or some appealing words. The features of a really healthy snacks brand include:

• The usage of raw materials with natural nutritional value.

• Limited amount of added sugar, salt, and other harmful elements in line with nutrition recommendations.

• Transparency of claims, serving sizes, and benefits as well as following labeling requirements.

The concept of “healthy” claim is regulated by many agencies in recent times. In particular, in the United States, the FDA defines that for a product to be considered healthy, it should contain relevant quantities of fruit, vegetables or grains as well as should have a limited amount of saturated fat, sodium, or added sugar content.

Thus, a brand which is advertised as healthy but is packed with refined wheat flour, added sugars, and palm oil is not compliant with current recommendations of nutritionists.

Also read: A Guide to Avoid Palm Oil

Pillar - 1 Ingredient philosophy of a healthy snack brand

1. Prioritise whole and minimally processed ingredients

The first factor that shows whether the snack is healthy or not is its ingredient. A more preferable snack includes:

• Whole grains such as oats, brown rice, whole wheat or millet.

• Pulses or legumes, for example, chickpeas or dals.

• Seeds and nuts including almonds, peanuts, sunflower seeds, and flaxseeds.

• Dried or baked fruits and vegetables.

Consumption of whole ingredients will provide more fiber, vitamins, minerals, and phytonutrients which positively affect health. On the contrary, ultra processed snacks consisting of refined carbohydrates and added sugar provide no beneficial ingredients.

If at the beginning of the list of ingredients there is flour, modified starch, or some fillers, then the snack cannot be considered healthy.

2. Clean label and short ingredient lists

A good healthy snack brand will try to use the simplest list of ingredients. According to various sources aimed at ensuring public health, one should choose snacks with simple ingredient lists that can be understood by anyone without special knowledge in chemistry.

Examples of clean labels include:

• Avoid artificial colors and flavors as much as possible.

• No or very few artificial preservatives.

• No hydrogenated or partially hydrogenated oil – trans fat sources.

If the list of ingredients becomes very long, containing many digits and difficult chemical names, it most likely means that this snack is extremely processed. This situation happens quite often for ultra processed products.

Also read: How to read a chips label?

3. Smarter use of sweeteners and fats

The healthy snacks brand is careful with its use of sugar and fat.

• It does not include sugar, corn syrup, or glucose syrup as the leading ingredients of its snacks.

• The brand limits the amount of added sugar because there is evidence that the consumption of 10 percent or less of one's daily calorie intake through added sugar is recommended.

• It prefers using natural forms of sweetness by means of fruits, dates, or small quantities of natural sweeteners rather than huge quantities of refined sugar.

For fat, a healthier snack brand will:

• Have a preference for nuts, seeds, and quality oils than the presence of trans fat.

• Maintain low levels of saturated fat since high levels have been shown to cause heart disease.

Some guidelines recommend that snack foods contain zero trans fat while having limited amounts of saturated fat.

Pillar - 2 Nutrition standards defining a healthy snack 

1. Balance of micronutrients 

An ideal snack is supposed to provide sustained energy levels and feelings of satiation and not merely provide an initial rush followed by a sudden dip.

The most recommended snacks are those that contain the following elements in appropriate proportions:

• Carbohydrates for sustained energy release.

• Proteins for satiety and muscle regeneration.

• Healthy fats for satiety and nutrient assimilation.

An appropriate mixture of these components would be a snack such as roasted chana and seeds or a bar made of nuts and millets.

2. Reasonable calories and portion sizes 

Calorie content is very important, particularly when one eats the snacks more than once a day. Various nutritionist guidelines state that a normal portion for the snacks should range between 150-200 calories depending on the total calorie requirement of an adult.

One public health guideline for processed snack foods is:

• Not exceeding about 200 calories per serving in the packaged snack.

• Not exceeding 2 grams of saturated fat.

• Containing no trans fats.

• Not exceeding 10 grams of total sugars.

• Not exceeding 200 mg of sodium.

Obviously, the above values will not be applicable to all individuals but a “healthy” snack that supplies 400 to 500 calories per packaging may easily exceed recommended amounts. Quality snack food producers aid in portion size through sensible packaging.

3. Limits on sugar, salt, and unhealthy fats

Excessive intake of sodium, added sugars, and saturated fats is associated with increased risks of diseases such as heart diseases, high blood pressure, and other lifestyle-related diseases.

A few guidelines for checking food labels by per 100 g:

(a) Sugar

• Low content: around 5 g or less per 100 g.

• High content: more than 22.5 g per 100 g.

(b) Sodium (or salt)

• Low content: around 0.3 g salt (0.1 g sodium) per 100 g.

• High content: more than 1.5 g salt (0.6 g sodium) per 100 g.

© Total fat

• Low content: around 3 g per 100 g.

• High content: more than 17.5 g per 100 g.

In addition, it is recommended that daily sodium be kept at less than 2300 mg, with an ideal target being closer to 1500 mg, and added sugar content less than 10 percent of daily calorie intake.

Healthful snack food producers create foods that conform to these recommendations in order to be consumed regularly, and not just occasionally.

Pillar - 3 Processing methods and product formulation 

Processing is not inherently negative. Washed, roasted, baked or dried products are processed too. The challenge is the ultra processed foods which typically feature multiple additives, refined starches, high amounts of sugars and fats, and virtually no fiber.

Consumption of highly processed foods is associated with increased risks of obesity, cardiovascular diseases, type 2 diabetes, certain cancers and mortality rate. 

Processed snacks, ready to cook meals, noodles, energy drinks and mass-produced sweets can be included in this group.

Health-focused snack brands employ processing technologies like:

• Oven baking instead of deep-frying where applicable.

• Roasting with oil control instead of frying.

• Air puffing or air frying.

• Drying or freeze drying of fruits and vegetables.

These technologies prevent excessive oil absorption by the product and can help reduce the formation of potentially harmful substances formed during frying at high temperatures.

When selecting snacks and food, choose those that claim their processing technique such as "oven-baked", "dry-roasted" or "air-popped", and prove it with a moderate amount of fats per portion. 

Such foods will probably be healthier than those just labeled "lite" and featuring no improvements in their nutritional profile.

Also read: Ways to eat less processed foods 

Pillar - 4 Transparency, regulation, and honest health claims 

1. Understanding health and nutrition claims:

In many countries across the world, there are food laws restricting the claims that can be made by brands on their labels. These can be categorized into two types:

• First, nutrition claims such as "low fat", "high fibre", "no added sugar" and "low sodium".

• Second, health claims make associations between the food/nutrient and some physiological functions in the body.
  

Regulations issued by FSSAI or even Codex Alimentarius international guidelines restrict how these can be made.

For example, a "low sodium" claim would mean that the product contains not more than 140 mg of sodium per serving.

"Sugar-free" would indicate that there is less than 0.5 g of sugar per serving and no sugar-containing ingredients.

2. Why do responsible brands avoid misleading claims? 

Some companies use empty statements that might sound good but do not convey anything, such as 'guilt free', '100% healthy' or 'detox'. Such statements could be deceptive to consumers, particularly if the products contain lots of sugar or fat.

The government has begun issuing warnings to brands using misleading and exaggerating statements, particularly with regard to the misuse of '100%.' Healthy brands comply with the regulations and make statements only when qualified to do so.

3. Clues of a transparent brand 

Transparent brands include the following characteristics:

• Nutrition facts must be clearly visible and have both per 100 g and per serving numbers.

• List all the possible allergens such as nuts, gluten, soy, and dairy products.

• They avoid using various names for sugar.

• Do not depend solely on the packaging statements. In fact, they want you to look at both sides of the package.

Some manufacturers teach their customers how to read food labels and make healthier choices. This usually means that the brand takes health seriously, and not merely making sales.

How to read a snack pack like a nutritionist? 

A degree is unnecessary to be able to understand a label. Just follow these three easy steps.

Step one – Read the ingredients list

Ingredients are listed based on their weight in descending order.

• See whether the first three ingredients contain whole grain, nuts, pulses or fresh fruits and vegetables. If they are present, then you are in good hands.

• If the first three items in the list include sugar, refined flour, starch or low-quality fats, then the product is unhealthy, despite any claims of being multigrain or baked on the front of the pack.

Look out for various forms of sugar such as glucose, fructose, maltose, corn syrup, honey and syrups.

Step - 2 Decode the nutrition facts table 

When evaluating the nutrition facts labels for two similar foods, use "per 100g" values. Consider the following:

• Calories: Is the "per serve" figure reasonable for a snack? Aim for 150 to 200 calories.

• Fat content, particularly saturated fat. Try not to select high-saturated-fat content products. Avoid products that have trans fat.

• Sugar content: Try to find low-sugar foods, particularly foods that contain little to no added sugar.

• Salt: Choose a product with a low amount of sodium. Compare it to similar products in the same category.

• Fibre: Products should contain at least some grams of dietary fiber per serve. The daily requirement for dietary fibre is usually estimated at about 25 to 30 g.

Servings per pack can be misleading. The packages show small serving sizes; however, a consumer can easily consume all the food at once. Thus, calculations will be needed.

Step - 3 Watch for red flag ingredients 

Avoid snacks containing:

• Synthetic colours like Tartrazine and Sunset Yellow.

• Lots of synthetic flavours.

• Partially hydrogenated oils.

• Long ingredient lists filled with additives and stabilizers.

These are sure indicators of ultra-processed foods, and they can cause lots of health problems if consumed regularly.

Red flags that a “healthy” snack brand is not really healthy

Watch out if the product displays any of the following characteristics:

• Contains plenty of sugar, white flour, and palm oil, but puts stress on some minor proportion of oats or millet only by the name.

• Contains extremely large amounts of sugar, salt, or saturated fats per 100g, while advertising itself as being “guilt free” or “light.”

• High usage of artificial vitamins and minerals to compensate for weak fundamentals of the product.

• Too frequent usage of such phrases as “100 percent healthy,” “zero guilt,” or “eat as much as you want.”

An absolutely healthy company does not have to scream itself out loud. The facts about the product will do all the talking anyway.

Different consumer needs - how a healthy brand adapts

1. Snacks for Kids and Schools

When it comes to healthy snacks for kids, one must ensure that

• They contain actual ingredients along with nutrients.

• Their content is not loaded with sugar, salts, and saturated fats.

• The artificial colors and caffeine are avoided.

It is quite common to see that public health suggestions for children always emphasize “low fat, low sugar, low sodium, and high fiber” snacks as a way of preventing obesity and promoting growth.

Thus, the brands which create children friendly snacks keeping all these factors in mind will be perfect for their tiffin boxes.

2. Weight Management Snacks for Adults

People who are interested in weight management and fitness must ensure that their snacks contain

• High fiber for satiety purposes.

• Some amount of protein to aid muscles and minimize cravings.

• Controllable calories per serving.

Also read: Top 50 healthy snacks for losing weight

3. Special needs - diabetes, heart health and seniors

For diabetics and people with cardiovascular problems and the elderly, snacking is recommended when:

• Adding sugars is minimized, while complex carbohydrates and fiber are emphasized.

• Low sodium and saturated fats are maintained.

• It is soft and easily digestible, especially in the case of elderly individuals.

A good company manufacturing snacks will provide specific guidelines for these categories or at least be clear about their nutrient content to enable proper advice from physicians and nutritionists.

How to evaluate a snack brand? 

1. Five questions to ask before buying.

Before you throw another snack into your shopping cart, think:

• What are the first three ingredients listed?
  

• How many grams of sugar and sodium does it contain per serving?

• Will this snack provide me with any nutritional value or is it merely empty calories?

• Is the food manufacturer being transparent about their ingredients, potential allergens, and manufacturing process?

• Am I going to eat this several times a week? Would a registered nutritionist approve?

If the answers seem negative, then maybe this shouldn't be a regular snack after all.

2. A label check list to follow 

Follow this easy guide when selecting your next package.

• The first item on the label is a whole grain, nut, seed, pulse, fruit or veggie.

• No sugar in the top three ingredients and low overall amount of sugar.

• Low sodium content relative to per 100 g portion (not in the high range).

• Does not contain any trans-fat and is low in saturated fats.

• Adequate dietary fibre per portion size.

• Short ingredient list without many artificial colors and flavors.

Any food product meeting most of the above criteria is generally healthier for everyday consumption than those lacking in most of these characteristics.

Building long term healthy snacking habits 

No matter how healthy the snack is, even the best snack brand won't change your poor diet. The snacks must be part of a healthy diet including a lot of fruit, vegetables, grains, pulses and home made meals.

Some useful tips are:

• Thinking ahead about what to snack on throughout the day.

• Storing the healthier choices at home, office desk and in your purse so you will never have to grab the less healthy stuff because there is no other choice.

• Eating snacks from portion packs or small bowls rather than direct consumption from big packets.

• Making salty and sugary snacks an occasional treat and not everyday food.

With time you will get used to new flavors. Switching from super salty and super sugary snacks to more balanced ones makes you enjoy the natural taste.

Conclusion

A healthy snack brand goes beyond just taking away guilt. It helps your body by using authentic products and giving it proper nutrition and truthful information. 

By choosing products with fewer additives such as refined sugar, excess salt and unhealthy fats, which contain more wholesome natural foods and nutrients, you take care of your health and wellbeing rather than slowly damaging them by eating highly processed food.

It should be clear from now that healthy snacking is all about the small steps towards better habits. Analyzing the food labels and learning about the first three ingredients will not seem like too much effort anymore. Gradually, such choices become part of your lifestyle and provide great benefits without depriving you of tasty snacks.

Ultimately, you make decisions not according to the branding. Once you understand the principles of choosing healthy snacks, you can choose the right ones and avoid those that merely pretend to be so by their marketing. This simple understanding could be the most effective tool that promotes your family's health.

FAQ:

1. How would you tell if a packaged snack is healthy?

Check out its ingredient list, amount of added sugar and salt, fat, and fiber content, and portion sizes. Prefer snacks that have whole foods ingredients, low in added sugar and salt, and contain a bit of fiber and protein.

2. Does it mean that baked chips are healthier than fried?

Not necessarily. Even though baking involves using less oil, many baked chips are high in sodium, refined starch, and calories per serving. You should never go by just a term baked when purchasing your snacks. Always check the label.

3. Is there any difference between "no added sugar" and "sugar free"?

Yes, there is. If a snack has no added sugar, it does not mean that there's no sugar in it. It only implies that no extra sugar was added to this product. However, "sugar free" means that the item contains fewer than 0.5g sugar per serving.

4. What would be too much sodium for a snack?

The recommended daily allowance is up to 2300 mg daily. Some researchers advise consuming less than that, closer to 1500 mg. Regarding snacks, the recommended limit for sodium intake is up to 200 mg.