Is There Such a Thing as a Healthy Chip?

That satisfying crunch. That perfect accompaniment to any sandwich. That conveniently located bag available at countless checkout counters. 

We’re talking about none other than the beloved chip. 

Chips are a delightful craving, but we often view them with caution when trying to lose weight or eat healthier. To help you find that perfect balance between making nutritious choices and enjoying your favorite snacks, let’s learn more about how to find a healthier chip. Yum!

First, Let’s Break It Down: How Chips Are Made

Chips are most often made from potatoes. This starchy vegetable is full of nutrients like potassium, Vitamin B6, Vitamin C, and fiber. 

After peeling and slicing, the potato is fried in hot oil to give it that crisp, crunchy taste we all love. Different oils can be used, but the USDA reports that soybean oil is most common. After frying, those crunchy chips are flavored, packaged, and ready to eat.

What Does Frying Do to the Nutritional Value?

Fried foods have a strong association with poor health. Harvard Health experts state, “Besides provoking inflammation, fried foods are often also high in sodium as well as harmful saturated fats.” Their advice? If you’re going to indulge, do it sparingly.

When food is fried, it gets dunked into a whole lot of oil, which means more calories and fat get piled on, too. Unfortunately, the fats commonly used in frying are the not-so-great kind, either. These saturated and trans fats are frequently linked to poor cardiovascular health. 

In addition, the high temperatures associated with frying can mess with the oil’s chemistry as well as the food’s nutritional value. Overheating oils leads to oxidation and the formation of some seriously harmful compounds, including acrylamide. The actual process of frying leaches nutrients like water-soluble vitamins and those that are sensitive to heat.

These are all points to consider when weighing the pros and cons of eating fried foods.

How to Find a Healthier Chip

If you’re open to trading your usual chip for a healthier alternative, then you’re in luck. Here are some things to keep in mind in your pursuit of a more nutritious chip.

1. Check Out the Ingredient List

Look for chips made with healthier oils like olive oil or avocado oil. These oils have healthier fats compared to the usual suspects like palm oil or partially hydrogenated oils. You’ll also want to keep an eye out for chips that are lower in sodium. Opting for ones with reduced sodium or no added salt can make a difference to your daily intake.

Try It: Boulder Canyon made with avocado oil or Kettle Chips Unsalted

 

2. Consider the Type of Chip

Going for baked or air-popped chips instead of the deep-fried variety can significantly cut down on the amount of fat and calories. These alternatives are often lighter in feel yet still offer that satisfying crunch we all crave.

Try It: Popchips or Baked Lays

 

3. Look for Alternative Ingredients

You’d be surprised by the creativity out there! There are chips made from sweet potatoes, kale, lentils, and even quinoa. These options can provide extra nutrients and fiber compared to traditional potato chips.

Try It: Jackson’s Sweet Potato Chips, Rhythm Kale Chips, or Harvest Snaps Baked Red Lentil Snaps

 

4. Keep Portion Size in Mind 

Even healthier chips contain calories and fat, so eating these in moderation is essential, too. It’s easy to get carried away when munching on something delicious, so think through your portion size ahead of time. Eating a nourishing meal that includes protein and fiber alongside this carbohydrate snack can be a helpful strategy in satisfying hunger while sticking to portion control.

The Bottom Line

Is there a perfect chip? We are still looking for it. But there are plenty of healthier chips that may be perfect for your needs. By paying attention to the ingredients, the oils used, the cooking method, and, of course, the taste, you can find a chip that satisfies your cravings while aligning with your health goals. So wander those grocery aisles, and you may just uncover a new favorite chip.