Healthy Chip Brands - Baked, Bean, Lentil & Veggie Chips

Satisfying Your Cravings: The Healthiest Chip Options for Snacking

Potato chips have a reputation for being an unhealthy snack food loaded with fat, salt and calories. But there are now many brands offering baked versions or alternative ingredients that create a crunchy, salty chip without all the junk. While no chip can be considered a true health food, some are significantly better for you than the traditional varieties.

Choosing Healthier Versions of Old Favorites

For many snackers, the satisfying crunch of a potato chip is hard to resist. The good news is that several popular brands now provide healthier options by baking instead of frying and using healthier oils.

Some better-for-you versions of classic chips include:

• Baked Lay's - 30% less fat than regular Lay's
• Pringles Baked - fat free, but high in sodium
• Ruffles Baked - 50% less fat than fried Ruffles
• Kettle Brand Baked - avocado oil and sea salt options
• Terra Exotic Vegetable Chips - taro, parsnip and batata options

Baked chip brands advertise less fat and calories than their fried counterparts. But most are still highly processed and packed with refined carbs, artificial flavors and preservatives. Checking labels for unwanted ingredients is advised.

Seeking Out New Ingredients and Nutrient Dense Options

To take the health factor up a notch, consider brands using nutrient-rich whole food ingredients like vegetables, fruits, legumes, nuts and seeds. The greater variety of plants, the better.

Some of the most nutritious chip brands include:

• Jackson's Honest Potato Chips - coconut oil and innovative flavors
• Rhythm Superfoods - beet, carrot, kale and broccoli bites
• Beanfields - black, pinto and white bean options
• Food Should Taste Good - flax, quinoa, lentil and chickpea varieties
• Simply 7 Snacks - quinoa chips and veggie lentil chips
• Sensible Portions Garden Veggie Straws - made with potato and veggie powders

Veggie-based chips made from ingredients like beans, lentils and quinoa have more protein and fiber than traditional potato chips. They also contain a wider range of vitamins, minerals and antioxidants. Just check sodium content, as many add salt during processing.

Seeking Out Healthy Fats for Nutrition and Flavor

New brands are moving beyond generic vegetable oils and instead using healthy fats like olive, coconut and avocado oil to bake or fry chips. This adds nutrients like healthy monounsaturated fats and vitamin E. Diets rich in monounsaturated fats may help lower bad LDL cholesterol and reduce heart disease risk.

Look for chips cooked in any of these healthy oils:

• Olive oil
• Coconut oil
• Avocado oil
• Sunflower oil
• Safflower oil
• Nut oils like almond, pecan or walnut oil

In addition to more vitamins and minerals, these oils add more flavor. Coconut oil in particular has a subtle sweetness that complements both savory and sweet chip flavors.

Practicing Portion Control for Calorie Management

While many healthy chip alternatives have less fat and calories, portions still need to be monitored. It's easy to overindulge in any crunchy, tasty snack food. Review serving sizes and stick to a sensible amount.

Strategies like pre-portioning chips into baggies or bowls can help avoid overeating. Sharing smaller bags with a partner or among family members also helps reduce single-serve calories.

Other tips to practice portion control include:

• Read nutrition labels carefully
• Measure out a serving rather than eating from the full package
• Use a small bowl or plate rather than eating straight from the bag
• Avoid mindless eating while working or watching TV
• Stay hydrated with water which can curb oversnacking

Watching Sodium Content in Flavored Varieties

With so many enticing flavors of healthy chips now on shelves, from sweet potato to black bean to sea salt and lime, it’s tempting to try them all. But beware that added seasonings quickly spike sodium levels.

Some tips for minimizing sodium intake:

• Opt for chips with no added salt
• Focus on single ingredient chips like plain beet or carrot
• Rinse salty chips under water before eating
• Check labels and aim for under 200mg sodium per serving
• Balance higher sodium snacks with lower sodium meals

Flavored varieties are fine in moderation as part of an overall low sodium diet. But plain versions are best for regular snacking due to lower amounts of added salt.

Pairing with Dips and Spreads for Flavor and Nutrition

Chips on their own can induce overeating due to their lack of protein and fiber. But pairing them with a protein-rich dip adds satisfying nutrition to make a well-rounded snack.

Some smart dip options include:

• Hummus or bean dips
• Guacamole
• Salsa
• Greek yogurt dips
• Cottage cheese
• Nut butters like almond or cashew
• Pesto

These dips add fiber, protein, and nutrients like vitamin E, magnesium, potassium, and healthy fats. Just watch portions, as even healthy dips have calories that add up.

Avoiding Additives, Preservatives and Artificial Flavors

One downside of packaged snacks like chips is the long list of chemical additives used to preserve freshness and enhance flavor. Look for brands with a short, clean ingredient list.

Some additives to avoid include:

• Monosodium glutamate (MSG)
• Artificial colors like Yellow 5, Red 40, etc.
• Hydrogenated or partially hydrogenated oils
• Butylated hydroxyanisole (BHA)
• Butylated hydroxytoluene (BHT)
• Tertiary butylhydroquinone (TBHQ)
• Sodium nitrite or nitrate

Choosing chips made with just a few whole food ingredients avoids exposure to these potentially harmful substances. With so many healthier options now available, it's easy to find great tasting chips without chemical additives.

Satisfy Cravings the Healthy Way

Chips no longer have to be considered a junk food guilty pleasure. There are now many innovative brands using nutrient-dense real food ingredients and healthier oils for cooking. While moderation and portion control are still key, these options let snackers indulge their crunchy cravings in a more nutritious way.

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.