Best Chips and Crispy Snacks for People with Diabetes

Choosing the Best Chips for Diabetics

For people with diabetes, choosing healthy snacks can be challenging. Chips and other crunchy snack foods often seem off limits due to their high carb counts. However, with careful selection, people with diabetes can still enjoy tasty chips and crispy snacks.

The key is to look for options made with diabetes-friendly ingredients and minimal added sugars. When shopping, read nutrition labels closely and opt for snacks with more fiber, protein, and healthy fats. Portion sizes also matter – even diabetes-friendly chips can raise blood sugar if overeaten.

This article will explore some of the best chip and crunchy snack options for diabetics. With the right picks, you can satisfy cravings while managing blood sugar.

Tips for Choosing Diabetes-Friendly Chips

When evaluating chip and snack options, keep these guidelines in mind:

• Aim for at least 3-5g of fiber per serving
• Choose products with less than 15g net carbs per serving
• Look for options with added protein (at least 5g per serving)
• Avoid chips cooked in unhealthy oils like hydrogenated vegetable oils
• Watch out for excessive sodium, avoiding chips with more than 300mg per serving if possible
• Check the ingredient list and select products made with whole food ingredients whenever possible

The Best Chips for Diabetics

1. Baked Vegetable Chips

One of the simplest swaps is opting for baked veggie chips over fried potato chips. Brands like Sensible Portions offer convenient single-serve bags. Flavors include garden veggie, sweet potato, and beet. Per serving, the nutrition stats stack up nicely:

• 130 calories
• 2-4g protein
• 19g net carbs
• 4-5g fiber

Other good options include Harvest Snaps Snack Crisps and Food Should Taste Good Multigrain Tortilla Chips. Both offer a serving of vegetables and are high in fiber.

2. Bean Chips

Chips made from beans rather than potatoes offer a nutritious diabetes-friendly alternative. Varieties made from black beans, lentils, edamame, and garbanzo beans are readily available. Brands like Beanfields and Fig Food Co use minimally processed navy or black beans as the first ingredient.

With about 5g of plant protein and 5g of fiber per serving, bean chips deliver a strong nutritional profile. They have about half the carbs of regular potato chips.

3. Nut-Based Chips

Chips made from nuts and seeds can be great options for diabetics due to their protein and fiber. However, portion sizes must be monitored as nuts are high in fat and calories. Brands like Bare offer single-serve 100 calorie packs.

Look for nut chips with minimal added sugars and oils. Good flavors include sea salt, maple, and rosemary. Try to choose non-GMO and organic if possible.

4. Popped Chips

Popped chips provide the crunch of regular chips with a lighter calorie profile. Brands like Popcorners, Poplets, and SkinnyPop use hot air rather than oil to pop corn, quinoa, chickpeas or potato flakes into crispy chips.

With just 100 calories per serving, popped chips allow diabetics to enjoy a larger portion. Their airy texture leads to less mindless overeating as well.

5. Taro or Cassava Chips

For those who want a potato chip alternative, taro or cassava root chips can hit the spot. Brands like Jackson's Honest offer these starchy, low glycemic tubers sliced thin and cooked to a crispy, savory chip.

With about 15-20g net carbs per serving, taro and cassava chips should be enjoyed in moderation. But they offer more nutrition than a traditional potato chip.

Healthy Additions to Boost Chips' Nutrition

In addition to choosing more nutritious chips, you can bring extra nutrition to snacking by pairing chips with other healthy foods. Here are some ideas:

• Dip chips in hummus, nut butter, Greek yogurt dip, or cottage cheese
• Enjoy with raw veggies like bell peppers, carrots, snap peas, or broccoli
• Pair with string cheese or nuts for extra protein
• Top chips with avocado slices, salsa, or bean dip
• Drizzle balsamic vinegar or lemon juice over baked veggie chips

Taking a DIY approach to snacking can help you control carbs, calories, and sugars even when enjoying chips.

Tips for Healthier Chip Snacking

Even when choosing diabetes-friendly chips, keep these tips in mind:

• Read labels and confirm carb counts, added sugars, and sodium levels fit your dietary needs
• Portion properly - stick to recommended serving sizes to manage carbs and calories
• Pair with protein - this will help you feel satisfied while stabilizing blood sugar response
• Go easy on dips - stick to diabetes-friendly dips to avoid added fat, salt and sugar
• Skip fried options - even in moderation, heavily processed fried chips can affect blood sugar
• Stay hydrated - drink water to avoid oversnacking and support healthy digestion

Recipes for Homemade Diabetes-Friendly Chips

Cooking your own snack chips is an easy way to control nutrition. Here are some recipes to try:

Baked Parmesan Zucchini Chips

These crispy baked chips let you sneak extra veggies into your day. With vitamin C, manganese, and vitamin A, zucchini offers great nutrition.

• 2 medium zucchinis, sliced into 1/4-inch rounds
• 1⁄4 cup Parmesan cheese, finely grated
• 1 tbsp olive oil
• 1⁄4 tsp sea salt
• 1/8 tsp pepper

1. Preheat oven to 400°F and line a baking sheet with parchment.
2. In a bowl, toss zucchini slices with oil, salt and pepper until coated.
3. Arrange slices in a single layer on sheet and sprinkle Parmesan evenly over top.
4. Bake 20-25 minutes until crispy and lightly browned. Serve warm.

Baked Sweet Potato Chips

These chips let you enjoy sweet potato's fiber, vitamin A, and antioxidants in crunchy chip form. Bake instead of fry for maximum nutrition.

• 2 medium sweet potatoes, peeled and sliced into 1/8-inch rounds
• 1 tbsp avocado oil or olive oil
• 1 tsp sea salt
• 1⁄2 tsp chili powder or cinnamon (optional)

1. Preheat oven to 400°F and line a baking sheet with parchment.
2. Toss sweet potato slices with oil, salt, and chili powder or cinnamon if desired until coated.
3. Bake 15 minutes then flip chips and bake 15 more minutes

   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.