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Picky snackers have plenty of great options these days. But when it comes to a classic potato chip, which is the healthiest version? Is there even a “healthy” chip?
It depends on what you’re looking for, dietitians tell TODAY.com, but some chip options are definitely healthier than others.
“French fries in their most natural form are really just potatoes, oil, and a little salt,” Rachel Stahl Salzman, registered dietitian and board-certified diabetes care and education specialist at Weill Cornell Medicine, tells TODAY.com. And potatoes are a vegetable! So even a greasy potato chip can provide fiber, vitamins and minerals, he says.
But that’s not exactly the healthiest way to get those nutritional benefits.
Although a potato can provide nutrients like potassium and vitamin A, “When you slice them very thin, fry them in often unhealthy oils, and smother them in salt or seasonings, they become less healthy,” Julia Zumpano, a registered dietitian at Cleveland Clinics. Center for Human Nutrition, explains TODAY.com.
But that doesn’t mean chips can’t be part of your diet, Zumpano says. “Anything in moderation can be included safely,” she says, “especially if you’re mindful of the ingredients and portion control.”
So if you’re looking for a healthier version of your crunchy, salty snack, here’s what to consider, according to nutritionists.
What to look for in healthier chips:
Baked instead of fried
Classic French fries are usually fried, but frying food is not the healthiest way to cook it.
A diet high in fried and ultra-processed foods is associated with an increased risk of cardiovascular problems, cancer, dementia and mental health problems. Fried and fatty foods can also aggravate health conditions like acid reflux.
Chips may also have some unique risks: We know that chips, including French fries, give off some byproducts that have been shown to be unhealthy, Zumpano says.
In particular, French fries may contain acrylamide, a compound that emerges on high heat. In laboratory studies, acrylamide can cause cancer and other health problems in animals, the Centers for Disease Control and Prevention says.
Potato snacks that have been baked instead of fried will be a healthier option, experts agree.
Healthier cooking oils
The oil used to make the fries is also important, experts say. In particular, “we want to be mindful of saturated fat,” says Stahl Salzman, which we want to reduce to maintain our overall health.
Look for chips made with avocado or olive oil, experts say. In particular, experts previously told TODAY.com that olive oil is the healthiest cooking oil because of its combination of healthy fats, vitamins and antioxidants. However, the smoke point of olive and avocado oils is lower than other options, making them more suitable for baking than frying.
A chip that’s “dipped in a better quality oil, like olive oil or avocado oil, would be two better choices, for sure,” Zumpano says.
Some French fries are made with a mixture of vegetable oil. For example, Lay’s Classic potato chips are made with a blend that includes canola, corn, soybean and/or sunflower oils, according to the company’s website. Vegetable oils like these typically contain a good balance of healthy fats and nutrients, experts previously told TODAY.com. And they can generally withstand higher temperatures.
Avoid chips made with animal oils, as well as coconut, palm or palm kernel oil, which have higher levels of saturated fat, dietitians say.
A variety of vegetables and legumes
Potatoes contain some nutrients even in the form of chips. But with so many other chip options available now, why not branch out?
“Now they make chips from beets, cabbage and sweet potatoes, which give different vitamin and mineral profiles,” says Stahl Salzman. You can even make them yourself.
There are also corn chips, popcorn, and black beans, as well as pea, chickpea, and lentil snacks that provide a bigger dose of satisfying protein and fiber.
But fries like these aren’t necessarily healthier than their potatoes. “You can’t really trust it as a vegetable, even if it’s beets or cabbage, because it can have a lot of sodium and fat mixed in,” explains Stahl Salzman.
Again, look for those that are baked and cooked with healthier, nutrient-dense oils. And remember, even those fries aren’t the best way to get the nutritional benefits of their plant-based ingredients, experts say.
“You may get a small amount of nutritional benefit from some of these foods, but they’re still snacks,” Zumpano says. “You’ll be better off eating kale or black beans versus the chip version.”
Healthier Chip Ideas:
When TODAY.com asked for healthy snack ideas, experts previously suggested these chip options:
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Safe and Fair Popcorn Quinoa Chips
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Sea salt tortilla chips from Siete
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Splitz Original Crunchy Pea Split Crisp Snacks
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Pulp pantry Jalapeño lime chips
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Chickpea Tortilla Chips with Hippeas Organic Sea Salt and Lime
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Back to nature Rosemary garlic fries
All snacks can fit into a healthy diet, but be mindful of portion sizes
The truth is, all of these chip options are still appetizers. They don’t have to be a major source of nutrients, they just have to be delicious!
So, in general, dietitians say it’s okay to eat a standard serving of the snacks you like in moderation, even if they don’t fit the traditional definition of “healthy.” (However, if you have certain medical conditions, you may need to be extra careful with salty snacks like these.)
This means that your snacks don’t necessarily have to be “healthier.” If you’re after classic fries, something like a kale chip, blue corn tortilla chip, or popcorn chip may not satisfy your cravings. So if you opt for these alternatives, says Stahl Salzman, you may be tempted to compensate by eating more than one serving.
On the other hand, some people may find that their favorite chips are so “hyper-palatable” that it’s impossible for them to eat just one serving at a time, Zumpano explains.
When choosing the healthiest chip for you, consider your taste preferences, snacking habits and overall nutrition goals, experts agree.
“It’s kind of a delicate balance,” says Stahl Salzman. “And if you’re going for the classic fries, stick to a small portion, enjoy it, and move on.”
This article was originally published on TODAY.com
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