When the "Snack Attack" actually hurts you...

What’s Really in That Snack Bag?

Individually wrapped snack bags are meant to provide convenience and nourishment, especially when distributed through food pantries, mutual aid groups, schools, or community fridges. However, what’s inside many of these snack bags can sometimes harm you rather than provide the nourishment often promised on the packaging.

According to Dr. Mark Hyman, best-selling author and leader in the field of functional medicine, the Standard American Diet (SAD), dominated by ultra-processed foods, is one of the greatest drivers of chronic disease, inflammation, and metabolic dysfunction. Many of the snacks commonly donated fall squarely into this category. So here is a small list of what we try to avoid in our Munch with Mal Baskets!

Before you pack another bag of “grab-and-go” snacks, here’s a breakdown of sneaky, harmful ingredients to watch out for, and why we need to do better.

1. High-Fructose Corn Syrup (HFCS)

The issue: Dr. Hyman has repeatedly cited HFCS as a major contributor to insulin resistance, fatty liver disease, and obesity, particularly in children. It’s cheap, sweet, and in everything from juice boxes to granola bars.

Where it hides: flavored oatmeal packets, fruit-flavored snacks, “breakfast” bars, toaster pastries.

What to look for instead: snacks sweetened with dates, fruit puree, or low-glycemic options like monk fruit or honey (in moderation).

2. Refined Seed Oils (like soybean, canola, or corn oil)

The issue: Often marketed as “heart-healthy,” refined vegetable oils are highly processed and rich in omega-6 fats, which, when consumed excessively, drive inflammation. Dr. Hyman has referred to these as “industrial oils” that disrupt cellular health and increase the risk of chronic disease.

Where it hides: baked chips, crackers, packaged popcorn, protein bars, and nearly every “low-fat” snack food.

Better choices: look for snacks made with olive oil, avocado oil, or coconut oil—or choose items without added oils at all.

3. Artificial Sweeteners and “Natural Flavors”

The issue: Many sugar-free snacks contain ingredients like aspartame, sucralose, or acesulfame potassium, which have been shown to disrupt gut bacteria and increase cravings. “Natural flavors” are a regulatory loophole—often chemically processed and untraceable.

Where it hides: diet drinks, sugar-free puddings, protein cookies, flavored waters.

Better choices: unsweetened applesauce, dried fruit with no added sugar, or bars with real ingredients you can pronounce.

4. Highly Refined Grains (especially in “whole grain” packaging)

The issue: Many snacks made with “enriched wheat flour” or “multi-grain” blends are rapidly absorbed into the bloodstream and trigger blood sugar spikes. These processed carbs lack the fiber and nutrients of real whole grains. Dr. Hyman refers to them as “the other sugar.”

Where it hides: crackers, snack breads, cookies, many so-called “healthy” cereal bars.

What to look for instead: snacks made from oats, quinoa, or actual whole grains—not enriched flours.

5. Preservatives and Additives Like BHA, BHT, and TBHQ

The issue: These synthetic preservatives have been linked to hormone disruption, behavioral issues in children, and possible carcinogenic effects. While FDA-approved in small amounts, Dr. Hyman’s work calls attention to their cumulative impact—especially in ultra-processed foods eaten daily.

Where it hides: shelf-stable cookies, snack cakes, chips, and even some cereals.

Better choices: minimal-ingredient snacks with a short, recognizable ingredient list.

Donating food should be about more than calories. As Dr. Hyman puts it, “Food is not just calories, it is information. It tells your body what to do.” That’s why food recovery efforts should prioritize nutrient-dense, minimally processed options, especially for communities facing chronic food insecurity and limited access to health care.

A Few Pantry-Friendly, Whole-Food Snack Ideas:

1. Dry-roasted chickpeas or lentil snacks (shelf-stable and protein-rich)

2. Unsweetened applesauce packets

3. Plain popcorn in olive-oil popped bags

4. Fruit-and-nut bars with 5 ingredients or fewer (nut-free versions available)

   
   

We can’t solve food injustice with ultra-processed leftovers. The more we understand what’s in our food, and how it impacts long-term health, the better equipped we are to build a food recovery system that’s rooted not just in abundance, but in care.