Short answer
Chex Mix every now and then can actually be good for you. A relatively high amount of sodium means you don't want to eat too much - but one serving here and there shouldn't be cause for concern.
Recommended Alternative
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
While you may expect Chex Mix, being a snack and all, to be extremely bad for you - it actually isn't. It may even have some health benefits. Although its sodium content is fairly high with nearly one-quarter of the daily recommended value per 2 oz. serving, Chex Mix does provide 4% of the daily value for potassium, a fair amount which helps to mitigate the negative effects of excess sodium levels in the bloodstream, such as hypertension. A 2 oz. serving of Chex Mix is also excellent as a source of fiber, providing 13% of the daily recommended amount. Having an adequate amount of fiber in your diet helps you to maintain good digestive health, while reducing cholesterol levels and lowering the risks of colorectal cancer, cardiovascular disease, and heart disease.
Chex Mix also provides 78% of the daily value needed for iron, which is essential in the formation of red blood cells and preventing iron-deficiency anemia, a potentially life-threatening disease caused by an iron deficiency. 2% of the daily recommended intake of calcium is also found within Chex Mix, which is needed to ensure that the bones remain strong and helps to prevent osteoporosis.
Furthermore, Chex Mix can improve your immune system. Containing 2% of the antioxidant vitamin A and 45% of vitamin C, Chex Mix helps fight free radicals and overall boost the immune system, making it less likely that you catch an illness.
With a total fat amount of just 15% of the daily limit and only 2.8 grams of sugar, Chex Mix is perhaps one of the healthiest snacks (other than fruits and veggies) that you can have. We recommend simply limiting your amount to one or two ounces because of the fairly high sodium content.
Possible short-term side effects
- headache
-
water retention
-
dehydration
Possible long-term side effects
- increased blood pressure
-
heart disease
Ingredients to be aware of
Benefits
- boosts immune system
-
helps strengthen bones
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promotes digestion
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lowers cholesterol
Our Wellness Pick
(what is this?)
Bare Natural Apple Chips
- Granny Smith flavor
- Gluten-free snack
- Oven-baked
- Multi-serve bags
- Healthy portion sizes
Learn More!
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Thank you for your feedback!
Written by Jeff Volling
Published on: 02-05-2016
Last updated: 12-15-2023
Thank you for your feedback!
Written by Jeff Volling
Published on: 02-05-2016
Last updated: 12-15-2023
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