There are so many great options these days for the discerning snacker. But when it comes to classic potato chips, what’s the healthiest version? Is there such a thing as a “healthy” chip?
It depends on what you’re looking for, nutritionists tell TODAY.com, but some chip choices are clearly healthier than others.
“In its most natural form, potato chips are actually just potatoes, oil, and a little salt,” Rachel Stahl Salzman, R.D., registered dietitian and certified diabetes care and education specialist at Weill Cornell Medicine, told TODAY. told .com. And potatoes are vegetables! That means you can still get some fiber, vitamins and minerals from greasy potato chips, she says.
However, it’s not the healthiest way to get nutritional benefits.
Potatoes contain nutrients such as potassium and vitamin A, but “if they’re sliced very thin, fried in (mostly unhealthy) oil, and sprinkled with salt and seasonings, they’re no longer healthy.” ” says registered dietitian Julia Zumpano. Cleveland Clinic’s Human Nutrition Center told TODAY.com.
But that doesn’t mean chips can’t be part of your diet, Zumpano says. “Anything can be safely included in moderation,” she says. “Especially if you pay attention to ingredients and control portion sizes.”
So, if you’re looking for a healthier version of the salty, crunchy snack, here’s what you should keep in mind, according to nutritionists:
What to look for in healthier chips:
Bake instead of frying
Classic potato chips are usually fried, but frying is not the healthiest cooking method.
Diets high in fried and ultra-processed foods are associated with an increased risk of cardiovascular disease, cancer, dementia, and mental health problems. Fried and fatty foods can also worsen health conditions such as acid reflux.
French fries may also have some unique risks. “We know that french fries, including french fries, produce byproducts that are known to be unhealthy,” Zumpano says.
French fries, in particular, can contain acrylamide, a compound that occurs at high temperatures. In laboratory studies, acrylamide can cause cancer and other health problems in animals. Centers for Disease Control and Prevention To tell.
Experts agree that potato snacks that are baked rather than fried may be a healthier option.
healthier cooking oil
Experts say the oil used to make potato chips is also important. In particular, “you want to be careful about saturated fat,” says Stahl-Salzman, who wants to reduce it to support overall health.
Look for potato chips made with avocado or olive oil, experts say. Specifically, experts previously told TODAY.com that olive oil is the healthiest cooking oil because it combines healthy fats, vitamins, and antioxidants. However, olive oil and avocado oil have lower smoke points than other oils, making them better suited for baking than frying.
“A better option would be chips soaked in a high-quality oil, such as olive oil or avocado oil,” says Zumpano.
Some potato chips are made with vegetable oil blends. For example, Lay’s Classic Potato Chips are made with a blend that includes canola oil, corn oil, soybean oil, and/or sunflower oil. Company website. Such vegetable oils typically contain a good balance of healthy fats and nutrients, experts previously told TODAY.com. And it can generally withstand high temperatures.
Nutritionists say you should avoid potato chips made with animal oils or coconut, palm or palm kernel oils, which are high in saturated fat.
various vegetables and legumes
Even in the form of potato chips, potatoes contain several nutrients. However, there are many other chip options these days, so why not expand your options even further?
“They now make chips from beets, kale, and sweet potatoes, which all give different vitamin and mineral profiles,” says Stahl-Salzman. He can also make it himself.
There are also snacks based on corn, popcorn, black bean chips, snap peas, chickpeas, and lentils that provide more satisfying protein and fiber.
However, such vegetable chips are not necessarily healthier than potato chips. “Even beets and kale cannot be trusted as vegetables, as they can contain large amounts of sodium and fat,” explains Stahl-Salzman.
Again, look for foods baked or cooked in healthier, more nutritious oils. And remember, even those chips aren’t the best way to get nutritional benefits from botanical ingredients, experts say.
“Some of these foods may provide a small amount of nutritional benefit, but they are still snack foods,” Zumpano says. “You’re better off eating real kale or black beans than the chip version.”
Healthier chip ideas:
When TODAY.com asked for healthy snack ideas, experts previously suggested these chip options:
- safe and fair popcorn quinoa chips
- Siete sea salt tortilla chips
- Splitz Original Crunchy Split Pea Crisp Snack
- Pulp Pantry Jalapeno Lime Chips
- Hippeas Organic Sea Salt and Lime Chickpea Tortilla Chips
- Back to Nature Rosemary Garlic Dipper Crisp
Any snack can be incorporated into a healthy diet, but watch your portion sizes
In reality, all of these chips are just snacks. They are not meant to be a major source of nutrition, they are meant to be delicious.
That’s why nutritionists generally say it’s okay to eat your favorite snacks in moderate amounts, even if they don’t fit the traditional definition of “healthy.” (However, if you have certain medical conditions, you may want to be extra careful with salty snacks like this.)
In other words, snacks don’t necessarily have to be “healthier.” If you really like classic potato chips, kale chips, blue corn tortilla chips, popcorn chips, etc. might not satisfy your cravings. So if you choose these alternatives, you may want to compensate by eating more than one serving, says Stahl-Salzman.
However, Zumpano explains that some people find that their favorite potato chips are so “so delicious” that they can only eat one serving at a time.
When choosing the healthiest potato chips for you, consider your taste preferences, snacking habits, and overall nutritional goals, experts agree.
“It’s kind of a delicate balance,” Stahl-Salzman says. “And if you’re going to eat classic potato chips, stick to small portions, enjoy them, and move on.”
