H ome & G arden “Healthy” chips?

Julie Cascio, University of Alaska Fairbanks Cooperative Extension Service

The snack aisle is packed with lots of chip options. Tufts University has smart strategies to help choose more healthy yet satisfying chips. To do this, be sure to look at the ingredients list and the Nutrition Facts label. Here are some tricky terms to look out for:

All Natural: This term has no legal definition and no relation to the healthfulness of a product. Refined grains, added sugars, and salt are all natural—but unhealthy—ingredients.

Multigrain: Multigrain does not mean whole grain. It’s common for products to be made with multiple refined grains.

Vegetable: Some “veggie chips” are made with few real vegetables. Watch out for potato-flour based chips colored with vegetable powder or extract. A quick scan of the ingredients will call this out.

Sea Salt: Sea salt is still salt—and doesn’t contain iodine (a protective nutrient added to regular salt). Compare Nutrition Facts labels to find the brands with the lowest sodium—and also the highest potassium, which helps protect against high blood pressure.

Fiber: Fiber can be natural (from ingredients like whole grains, vegetables, or beans) or added to refined products by manufacturers. Different fibers have different healthpromoting qualities. Keep in mind that the benefits of fiber can be offset by too much refined starch and sugars. (See the November issue of Tufts Health & Nutrition Letter for more details on added fibers.)

Low Fat/Baked: In the 1990s we were told to reduce our fat intake, but low-fat foods have not improved our health or waistlines. We now know that eating plenty of unsaturated fats from plant oils (like those used to make most chips) actually supports heart health. Baked and low-fat chips have less of these heart-healthy fats (and therefore proportionally more refined grains and salt).

Zucchini Chips

Zucchini

What to Do. When snacking between meals, it is best to reach for healthy choices like nuts, fruits, veggies, and unsweetened or reduced sugar yogurt.

Another option is to make chips at home so you can choose your own ingredients. Zucchini chips are one option.

Compare: Take some time to look at the labels on different brands and types of chips. When comparing two different packages, be sure to check the serving sizes, as they may be different.

Think about frequency: When eaten too frequently, even the healthiest chips can squeeze other healthier choices from your diet.