Canadians love the satisfying crunch of potato chips, but this popular snack does not score a lot of points when it comes to nutrition. The good news is you can indulge – even on a restricted diet – with these tips on potato chips for people with diabetes. Keep reading to learn more about the healthiest picks, and the kind of chips to avoid.
Can people with diabetes eat potato chips?
Yes, you can still satisfy your craving for potato chips while managing diabetes. What is important is to choose your chip wisely; keep a close eye on portion control and ingredients.
The problem with chips for people with diabetes is that they have a high glycemic index, which can cause a rapid spike in blood sugar levels after eating. They can also be loaded with sodium, fat and sugar. That combination gives chips a bad reputation. Ask a dietitian, and chances are they’ll recommend carrot sticks or cottage cheese for a snack instead.
Still, there are ways to incorporate small servings of chips into a diabetes diet. First, portion; how many chips can you eat at one time? For people with diabetes, experts believe about 28 grams (one ounce) is the right amount. That translates to about 15 regular-sized potato chips or about 10 corn chips. Generally, it is about half of a small bag of chips or one snack-sized bag.
I want to buy Canadian. What are my options?
There are a rising number of Canadian-owned brands of chips: Old Dutch, Covered Bridge, Neal Brothers, Yum Yum and Hardbite. Some offer chips with natural ingredients made with healthier oils. Keep in mind that most potato chips you see on shelves are produced by Frito Lay Canada, a subsidiary of PepsiCo in the U.S. They include popular brands like Lays, Sun Chips, Ruffles and Miss Vickie’s. These chips are made in Canada, but the company itself is American owned.
What’s in my chip?
When reaching for chips at the grocery store, stop to check what they are made of. Some brands have a long list of ingredients, with names that seem to come straight out of a chemistry lab.
That long list is the way companies get their chips to taste like Sour Cream and Onion, or Nacho Cheese or Sweet Chili or even Bacon Poutine. These seasoned chips can be loaded with sugar, sodium and fat – all red flags for people with diabetes.
Chips with fewer artificial additives and more natural flavours are generally better for your health. Seek out brands that are made from simple ingredients that you recognize with minimal added sugar. Look for a mention of whole grains, and chips with lower fat and lower sodium.
Does the kind of vegetable oil matter?
Yes. Try to choose chips made with vegetable oils that are better for your heart, such as sunflower or safflower. Many chips these days are made with a blend of healthier oils. Some chip makers have even turned to olive or avocado oil to make their products healthier.
Most chip brands sold in Canada stay away from palm oil or modified palm oil, which has a higher saturated fat content. This can increase LDL or ‘bad’ cholesterol levels, raising the risk of heart disease and stroke.
Baked, regular, or kettle-cooked?
You will notice more ‘kettle-cooked’ potato chips in stores. Remember, they are not necessarily healthier than regular chips. Kettle-cooked products are still fried, just in smaller batches of oil which gives them a signature crunch. If you are watching your weight, try reaching for baked potato chips instead. They have less fat and calories than fried, making them a more diabetes-friendly snack.
Look beyond potatoes and corn
There are a wide variety of chips out there these days. Some are made from lentils, chickpeas, beets and assorted vegetables. Check the labels though; while the ingredients sound healthy, the chips are sometimes just as fatty and salty as regular brands.
What are some healthier potato chip options for Canadians living with diabetes?
** Note: Serving size for people with diabetes should be about 28g
| Chip Brand | Serving Size | Calories | Total Carbs | Fibre | Sodium | Total Fat | Saturated Fat |
|---|---|---|---|---|---|---|---|
| Hardbite Classic All-Natural Chips | 25g (13 chips) | 125 | 15g | 2g | 70mg | 6g | 0 |
| Lay’s Baked Potato Chips | 32g | 140 | 24g | 2g | 160mg | 4g | 0.5g |
| Sun Chips | 28g | 140 | 19g | 2g | 140mg | 6g | 0.5g |
| Covered Bridge Avocado Oil and Himalayan Pink Salt | 25g (14 chips) | 135 | 15g | 1.5g | 100mg | 7.5g | 1g |
| PopChips Original Sea Salt | 28g | 130 | 21g | 1g | 190mg | 4.5g | 0.5g |
| Simply Ruffles Sea Salted Reduced Fat Potato Chips | 14 chips | 160 | 15g | 1g | 140mg | 10g | 1g |
| Hardbite Sweet Potato Chips | 40g | 190 | 27g | 4g | 125mg | 9g | 1g |
| Old Dutch Lightly Salted Chips | 28g (14 chips) | 150 | 16g | 1.7g | 64mg | 9g | 0.6g |
The bottom line is, you can eat chips on a diabetes diet, but you need to do so carefully. Eat just a couple of handfuls of chips at a time. Look for chips that are lower in fat, salt and sugar. Finally, seek out products that have simple, natural ingredients that are made with healthier oils.
The key is to ensure that most of your meals are healthy, so you can indulge your cravings from time to time.
