Americans have a deep-rooted love for potatoes, with the state of Idaho alone producing over 12 billion pounds of them annually. Potatoes are versatile, starchy vegetables packed with essential vitamins and minerals, making them a valuable part of a balanced diet. However, the story takes a different turn when we venture into the realm of potato chips.
This popular snack, available in countless forms, raises questions about its healthiness and the best choices for those who can’t resist the crunch. Potato chips, at their core, consist of three main ingredients: potatoes, salt, and oil. The key to determining their healthiness lies in how they are cooked and how much is consumed.
A 2017 study in the American Journal of Clinical Nutrition found that frequent consumption of fried potatoes is associated with increased mortality, while the consumption of unfried potatoes is not. Although oil in small quantities is a source of healthy fats, excessive consumption can pose health challenges.Â
Abra Pappa, a licensed dietitian nutritionist, emphasizes the importance of getting closer to the core ingredients when choosing healthier chips. She recommends chips fried in high-quality oils like olive, avocado, or coconut oil as the best store-bought options. Baked or air-fried chips are also preferable. While these options are not health foods, they are better alternatives to chips deep-fried in vegetable oil.Â
For those inclined to make chips at home, using an oven or air fryer and a mandolin to thinly slice potatoes is a healthier approach. Additionally, alternative chips made from chickpeas, lentils, beans, or other vegetables can provide a different twist on the classic chip experience. However, it’s crucial to read the ingredient list, as chips labeled “sweet potato”, or “alternative” won’t necessarily be healthier if they are deep-fried in the same way.Â
Chips, in general, are not nutritional powerhouses like vegetables or proteins, but they can still be enjoyed in moderation. The main problem lies in excessive consumption due to their hyper-palatable nature. The combination of fat, sugar, sodium, and carbohydrates in chips makes them addictive and artificially rewarding to eat. To enjoy chips in moderation, Pappa suggests setting up some guardrails, such as serving a limited portion from the bag, buying individual-sized bags, or distancing yourself from the chip bowl at parties.
It’s important to acknowledge that individual preferences and health concerns can vary. Those with cardiovascular health issues may choose to avoid chips altogether. For the majority, Pappa’s message is clear: view potato chips as an occasional indulgence rather than an everyday or weekly snack. Now, let’s address the specific question of Sun Chips. Sun chips are sometimes perceived as a healthier option because they are made from whole grains rather than potatoes.
Whole grains typically have a slower digestion rate compared to starches. However, it’s worth noting that Sun Chips are still fried, often in canola oil, which is the same oil used in Lay’s potato chips. Canola oil is a combination of vegetable oils, including canola, corn, soybean, and/or sunflower oil.Â
While no potato chip can be labeled as a health food, there are ways to make smarter choices when indulging in this popular snack. The key is to consume them in moderation, pay attention to the type of oil used in their preparation, and explore alternatives if they better align with your dietary goals. Ultimately, the enjoyment of chips should be balanced with an understanding of their nutritional value and potential health implications.Â
Reference Â
USA Today, “Do healthy chips exist? All the salty details on baked, fried and homemade potato chips” https://www.usatoday.com/story/life/food-dining/2023/09/30/what-are-the-healthiest-chips/70935880007/. Â
