Finding Truly Low Sodium Chip Options
Potato and tortilla chips make for an easy, tasty snack. But traditional versions tend to be high in sodium, fat, and calories - not an ideal choice for those monitoring their health. However, there are some surprisingly healthy chip brands making great strides in terms of better ingredients and preparation methods.
When shopping for chips, pay attention to nutrition labels rather than claims on packaging. Focus on options with 140mg of sodium or less per serving to qualify as low sodium. Also look for those made from whole grains, beans, lentils, vegetables, and healthy oils to get more nutritional bang for your bite.
Baked Chips are a Healthier Alternative
Chips made from starchy vegetables like potatoes and cassava root that are baked instead of fried in oil are naturally lower in fat and calories. Brands focused on baking over frying include:
- Simply 7
- Baked Lay's
- Cape Cod 40% Reduced Fat
- Food Should Taste Good Multigrain
The challenge with baked potato and cassava chips, however, is getting the sodium down. But a few healthier options clock in under 140mg per serving.
Low Sodium Baked Potato Chips
Good Health Inc. offers an Avocado Oil Potato Chips baked variety with only 80mg sodium per serving. Meanwhile, Bare Snacks Apple Chips Baked Cinnamon has just 70mg sodium thanks to skipping added salt and using apple powder for flavor instead.
Bean and Lentil Chips Nutritional Advantages
Chips made from beans, lentils, chickpeas and other legumes have fiber, protein, and other nutrients that potato and corn chips lack. They also often have less sodium and fewer additives or preservatives.
Low Sodium Black Bean Chips
Beanfields Bean & Rice Chips deliver a salty, crunchy snack with only 125mg sodium and 4g of protein per serving. Saffron Road Chickpea Crisps contains 110mg sodium and 5g protein. Even better, this chickpea snack is also certified gluten-free and Non-GMO Project Verified.
Low Sodium Lentil and Hummus Chips
Koia Oat Milk Crunch Lentil Chips has a crispy texture akin to rice crackers but gets robust flavor from turmeric and ginger. With only 15mg sodium per portion, this innovative snack keeps salt content incredibly low. Meanwhile, Tribe Mediterranean Foods Hummus Chips serves up only 90mg sodium with 4g of plant-based protein in every serving.
Vegetable-Based Chips Nutritional Wins
Numerous companies now produce crispy chips made from beets, kale, carrots, jicama, spinach, and other veggies. And since plants are naturally low sodium foods, sodium counts stay impressively low while vitamins and minerals get an upgrade.
Low Sodium Vegetable Chips
A standout is Rhythm Superfoods Kale Chips, which has only 30mg sodium plus an extra kick of nutrition from superfoods like beets and ginger. Bare Snacks Simply Beets Chips also impresses with just 90mg sodium per portion and 2g of sugar from organic beets. Even options utilizing white potatoes skins for crunch manages only 110mg sodium like Dang Toasted Chips in Sea Salt flavor.
Vegetable Chip Ingredient Concerns
Some shoppers assume that if chips are made from vegetables, they are automatically healthy. But that isn’t always the case. Be wary of added seasonings, sweeteners, and oils that hike sodium, sugar, saturated fat, and calories. Always read nutrition labels closely rather than general marketing buzzwords.
Picking the Healthiest Low Sodium Chips
When seeking truly healthy, low sodium chips keep these shopping tips in mind:
- Aim for 140mg sodium or less per serving
- Check calories, fat, carbs, protein, and sugar
- Seek recognizable, wholesome ingredients
- Limit artificial anything or additives
- Choose baked over fried for less fat
Judging products solely by claims on packaging rather than scrutinizing nutrition labels can be misleading. But there are genuinely healthy and low sodium chip options, including creative picks made from beans, lentils, chickpeas, and nutrient-dense vegetables.
So next time you get a salty snack craving, reach for chips made from plants or legumes over potato counterparts. Just be selective in checking sodium counts and ingredients lists first. Your taste buds and health goals will thank you.
FAQs
What is considered a low sodium chip?
To qualify as low sodium, chips should have 140mg of sodium or less per serving. Compare nutrition labels and avoid options higher than that, even if the packaging claims they are "lightly salted" or "low sodium".
Are baked chips lower in sodium than fried chips?
Sometimes. Baked potato and vegetable chips are lower in fat and calories than their fried counterparts. But baked versions can still be high in sodium depending on added seasonings. Checking labels is key.
Are vegetable and legume chips lower in sodium?
In most cases, yes. Chips made from ingredients like beans, lentils, chickpeas, beets, carrots and other whole foods often require little to no extra sodium. But confirm with nutrition labels before assuming vegetable-based options are low salt.
What are the healthiest low sodium chip brands?
Some of the top low sodium, healthy chip picks include Simply 7, Baked Lay's, Beanfields, Saffron Road, Koia, Tribe Foods, Rhythm Superfoods, Bare Snacks, and Good Health. Just confirm sodium counts via labels.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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