The Worst Snack You Can Eat for Your Health, According to a New Study

|Updated Jun 30, 2021

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Drop the chips. A new study has found that reaching for starchy snacks drives up your risk of death from heart disease, cancer, and all other causes by 50 percent. Meanwhile eating fruit for lunch and vegetables for dinner dramatically lowers your risk of death from all causes (by 34 percent). The new study, published in the Journal of American Heart Association, looked at eating patterns and the timing of food intake across 21,503 participants for 12 years and found fascinating patterns and some significant results.

The study found that participants who regularly ate a fruit-based lunch had lower mortality risks of all causes, whereas participants who consumed a Western lunch (defined as cured meat, cheese, and refined grains such as white bread) were the most likely to die from cardiovascular disease and cancer. On the positive side of their research, participants who consumed a vegetable dinner had lower mortality risks from all causes, including cardiovascular disease, and cancer.

As for the snack patterns, participants who consumed fruit‐snack after breakfast had lower mortality risks of all causes including cancer. Participants who consumed a starchy snack after their main meals had greater mortality risks of all causes.

The Western or American Diet Is the Deadliest Diet:

In this case, the "Western diet" resembles the traditional American diet of red or processed meat, full-fat cheese both high in saturated fat, and highly processed foods such as white bread, chips, and refined grains, stripped of their original nutrients. These foods are driving up our risk of "all-cause mortalities," the study said.

The study's findings:

Eating a Western lunch was associated with a 44% increased risk of cardiovascular disease death
Eating a fruit-based lunch was associated with a 34% reduced risk of cardiovascular death
Eating a vegetable-based dinner was associated with a 31% reduction in all-cause mortality
Eating a starchy snack high in starch after any meal raised risk of all-cause mortality 50% and the risk of cardiovascular death between 44 and 57%.

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So we now know that chips are a killer. To live longer, throw out the potato chips (even though they may be plant-based) and instead buy fresh vegetables, fruits, and legumes, and snack on nuts and seeds. Make a fruit salad for lunch and a wholesome salad or stir fry with vegetables and beans for dinner, to be healthiest and boost your chances of living longest.

When you are looking for a snack, it's healthier to grab a piece of fruit, and new studies have shown that eating 2 servings of fruit a day help you lower your BMI and have a smaller waist, due to the fact that fruit contains healthy fiber that keeps blood sugar low and insulin levels in check.

The worst thing to eat for heart disease is a starchy snack

The new research found that eating starchy snacks high in white potato or other starches after any meal was associated with a 50 percent increased risk of mortality and up to 57 percent increased risk of a heart disease-related death. Meanwhile eating fruits at lunch and vegetables at dinner led to a reduced risk of death from heart disease, cancer, or any cause.

"People are increasingly concerned about what they eat as well as when they eat," said Ying Li, Ph.D., who led the study, according to Science Daily. Ying, a professor in the department of nutrition and food hygiene at Harbin Medical University School of Public Health in Harbin, China, added: "Our team sought to better understand the effects different foods have when consumed at certain meals.".

Researchers categorized the types of meals the participants ate into three main groups: Western breakfast, starchy breakfast and fruit breakfast, a Western lunch, a vegetable lunch and a fruit lunch and for dinner, a Western dinner, vegetable dinner, and fruit dinner. For snacks, they grouped the types of snacking patterns as falling into one of four categories: A grain snack, a starchy snack, a fruit snack, and a dairy snack. The Western diet they looked at is higher in saturated fat and protein, so it mirrors the traditional American diet.

Those eating a Western lunch ate more refined grains, solid fats, cheese, added sugars and cured meat, according to the researchers. Those who ate the fruit-based lunch group took in the greatest number of servings of whole grain, fruits, yogurt, and nuts. Those who ate a vegetable-based dinner ate the highest number of servings of all vegetables and legumes. Those eating the starchy snacks ate more white potatoes.

"Our results revealed that the amount and the intake time of various types of foods are equally critical for maintaining optimal health," Li wrote. "Future nutrition guidelines and interventional strategies could integrate optimal consumption times for foods across the day."

The Top 20 Veggies with the Most Protein

Everyone who contemplates going plant-based has the same question: where do I get my protein? Simple answer: Vegetables! Contrary to the popular belief that you have to eat animal protein to get enough into your diet, one of the best ways to get protein is by eating vegetables. Animals provide protein because they're fed a diet of plants that are high in protein, so if you cut out the middleman -- or middle cow or middle chicken in this case -- you can get the same protein just by going direct-to-the-source.

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado!1 cup equalsProtein - 28.6gCalories - 298Carbs - 17.1gFiber - 10.3gCalcium - 175mg

2. Peas

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equalsProtein - 8.6gCalories - 134Carbs - 25gFiber - 8.8gCalcium - 43.2 mg

3. Corn

Fresh corn is a great source of energy for those who like to stay active. Protein isn't all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equalsProtein - 5.4gCalories - 177Carbs - 123gFiber - 4.6gCalcium - 4.9mg

4. Artichoke Hearts

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein - 4.8g Calories - 89 Carbs - 20g Fiber - 14.4g Calcium - 35.2mg

5. Asparagus

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein - 4.4g Calories - 39.6 Carbs - 7.4g Fiber - 3.6g Calcium - 41.4mg

6. Brussel Sprouts

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein - 4g Calories - 56.2 Carbs - 40g Fiber - 4g Calcium - 56.2mg

7. Broccoli

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein - 3.8g Calories - 54.6Carbs - 11.2g Fiber - 5.2g Calcium - 62.4mg

8. Mustard Greens

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein - 3.2 g Calories - 21 Carbs - 2.9g Fiber - 2.8g Calcium - 104mg

9. Avocado

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn't just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein - 3.0 g Calories - 240 Carbs - 12.8 g Fiber - 10.1g Calcium - 18 mg

10. Onions

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation.1 cup (chopped) equalsProtein - 2.9gCalories - 92.4Carbs - 21.3gFiber - 2.9gCalcium - 46.2mg

11. Beets

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein - 2.8 g Calories - 74.8 Carbs - 17g Fiber - 3.4g Calcium - 27.2mg

12. Oyster Mushrooms

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein - 2.8g Calories - 37 Carbs - 5.6g Fiber - 2.0g Calcium - 2.6mg

13. Bok Choy

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means "white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein - 2.7 g Calories - 20.4 Carbs - 3.1g Fiber - 1.7g Calcium - 158mg

14. Green Beans

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein - 1.8 g Calories - 31 Carbs - 7 g Fiber - 2.7 g Calcium - 37 mg

15. Cauliflower

The most nutritious way to consume cauliflower is steamed. Don't get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein - 2.2g Calories - 28.6 Carbs - 5.4g Fiber - 2.8g Calcium - 19.8mg

16. Turnip

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein - 1.6g Calories - 28.8 Carbs - 6.3g Fiber - 5.0g Calcium - 197mg

17. Alfalfa Sprouts

Alfalfa sprouts might be little but they sure are powerful. Plus they're quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein - 1.3 g Calories - 8 Carbs - 0.7 g Fiber - 0.6 g Calcium - 10.6 mg

18. Tomatoes

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein - 1.3g Calories - 26.8 Carbs - 5.8g Fiber - 1.8g Calcium - 14.9mg

19. Zucchini

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn't high in calories is that it is made up of 95% water. 1 cup equals Protein - 1.2g Calories - 28.8 Carbs - 7.1g Fiber - 2.5g Calcium - 23.4 mg

20. Spinach

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equalsProtein - 0.9gCalories - 6.4Carbs - 1.0 gFiber - 0.6gCalcium - 27.7 mg