Craving a tasty treat, a quick fix—something like a bag of chips or soda? I know that feeling—we’ve all been there. But have you ever wondered why those snacks always make you feel lazy or unsatisfied, creating a never-ending loop? It’s not just in your head; these processed packaged foods are meant to keep you hooked.
Junk foods like sugary cereals frozen foods, chocolates, and candies lack nutritional value. Hence, they’ve been coined “junk foods.” Although they are inexpensive, tasty, and easily available, excessive processing strips off the essential nutrients, leaving nothing but harmful ones behind that contribute to obesity and other chronic health diseases.
Let’s uncover the 13 junk foods that aren’t worth eating other than in occasional moderation (because total restriction is likely going to lead to a binge!).
1. French Fries
French fries are a beloved snack that you’ll find piled high with any fast food order. However, there is basically nothing in them that makes them nutritionally beneficial. It’s not that potatoes are necessarily unhealthy, but the way they are consumed is typically not the greatest.
French fries contain a significant amount of carbohydrates and eating large portions can lead to high glucose levels and diabetes. They also contain unhealthy saturated fats, contributing to obesity, heart disease, and general inflammation. According to the U.S. Department of Agriculture, a small serving of French fries contains 10.4g of fats, 29.4g of carbohydrates, and 149 mg of sodium.
2. Soda
Many people can’t go a single day without their soda fix, especially in certain regions of the U.S. (Utah, I’m looking at you). However, it’s basically nutritionally empty and just causes sugar crashes.
A 12-ounce soda can contains 29.4 to 42 grams of sugar, equivalent to 7–10 teaspoons. Even worse, it only contains sucrose and fructose, which are empty sweetener calories that don’t make you feel full. A study showed that people who had soda as a frequent part of their current diet consumed 17% more calories than before. Consumption of excessive sugar reportedly leads to weight gain, liver diseases, and diabetes.
3. Cereal
Cereal can indeed be a part of a healthy diet. However, many of the tastiest options in the cereal aisle contain harmful additives, refined grains, and artificial sugars that undermine their nutritional value.
According to a study, brands that are colorful and specifically marketed toward children have almost 40% extra sugar compared to the more boring, adult-oriented brands (ahem, Life).
4. Margarine
Margarine may sound like a healthier alternative to butter, but it has hidden hazards. Butter has been condemned due to containing trans fat, but margarine is equally filled with these unsaturated fats and often higher levels of trans fat.
These unhealthy fats lead to multiple health concerns by raising low-density lipoproteins (the bad cholesterol) and lowering high-density lipoproteins (the good cholesterol). This imbalance can almost make blood thicker, contributing to a higher risk of heart disease. One tablespoon of margarine contains 60 to 100 calories with 0.5 to 2 grams of saturated fat. It’s better to replace margarine with grass-fed butter.
5. White Bread
Another unhealthy junk food on our list is white bread. It’s a staple food in most of the homes in the U.S. due to its convenience, low price point, and durability. Luckily, not all breads are bad options, the culprit is mostly white bread.
This is due to the high amount of refined carbohydrates in each loaf. This type of carbohydrate is stripped of nutritional value and provides little to no healthy goodness found in seedy, whole-wheat breads. Refined carbs are also easily digested by the body, leaving you hungry shortly afterward, and ultimately increasing the risk of diabetes, heart disease, and digestive issues like bloating or constipation.
6. Chocolate
Chocolate is a sweet indulgence, but the bitter truth is that it isn’t as healthy as you think. Although dark chocolate has many potential benefits, excessive consumption of any kind of chocolate leads to negative health impacts.
The chocolate sold in stores often has a high sugar content and excessive fat, making it less healthy. Although the coca bean extract is extremely beneficial for heart health, it loses almost all its goodness once overly processed. Opt for dark chocolate with 70% or higher cocoa content to get back some of those benefits while still indulging.
7. Processed Meat
Processed meat like hot dogs, salami, bacon, and ham has long been a staple food in almost every household. Such meat is preserved by salting, smoking, or cured by adding chemical preservatives like sodium nitrate. In recent years, there have been growing concerns that processed meat is linked to serious health concerns.
The preservation process causes the formation of cancer-causing substances. According to research, eating processed meat like bacon or hot dogs can increase the chances of colorectal and stomach cancer, meaning fresh meat is always the better choice.
8. Potato Chips
I’m sure everyone reading this article is a snack lover, and our crispy craving for potato chips has left us staring at an empty bag, wondering how we just ate so many in one sitting. But that overconsumption comes with a hefty price tag when it comes to our health. The high salt content and frying process do more harm to our bodies than you would think.
When fried at high temperatures, potatoes lose all their nutritional value and become nothing but calorie overload. A typical bag of chips contains up to 1,200 calories, which is more than half of the ideal daily intake. They also contain a harmful substance called acrylamide that’s been linked to an increased risk of cancer.
9. Energy Drinks
Energy drinks are a quick fix when you’re running low on energy, adored by gym junkies and overscheduled businessmen alike. However, these beverages are overflowing with caffeine, sugar, and other stimulants that have negative effects on our health if consumed regularly.
The stimulants in energy drinks can lead to anxiety and insomnia while also making you dehydrated. If you want a more moderate energy boost, try tea or yerba maté instead.
10. Instant Noodles
Instant noodles are a cheap snack that we all hate to love. Those delightful strands have carved a spot in the hearts of millions worldwide, but at what cost to our health?
Instant noodles contain high amounts of sodium—a 100 g serving contains anywhere from 397–3678 milligrams of sodium. This excessive amount can lead to high blood pressure, heart disease, and stroke. They also contain MSG, which has been linked to headaches, nausea, muscle tightness, and chest pain.
11. Energy Bars
Energy bars are a convenient snack, but some people mistakenly consider them nutritious. They are marketed as the best alternative to chocolate bars, but that’s typically pretty false advertising for many of the popular brands.
They are just as high in added sugars, which can lead to weight gain and diabetes. Some energy and protein bars are also highly processed, making them low in fiber and other essential nutrients.
12. Processed Cheese
Like processed meat, processed cheese is harmful to your health. It is altered from its original form and contains emulsifiers, stabilizers, and other unhealthy ingredients.
Since it is not 100% cheese, it loses nutritional value, and the amount of calcium and protein is insufficient. If you’re looking for healthier alternatives, try using goat cheese or other less-processed cheeses.
13. Ice Cream
While a bowl of ice cream is the ultimate comfort food for most people, it is quite unhealthy due to its high sugar and calories.
Consider one serving of Häagen-Dazs vanilla bean ice cream, for example. It contains almost the entire daily recommended sugar and saturated fat limit for many adults: 32 grams of sugar and 13 grams of saturated fat.
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Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that’s not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she’s not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that's not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she's not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
