Best Healthy Chips for Diabetics - Baked, Low Sodium Options

Choosing the Best Chips for Diabetics

Chips and crispy snacks are tempting for everyone, including people with diabetes. While chips are often considered unhealthy, there are some better options that can fit into a diabetic diet when consumed in moderation. The key is to look for chips that are baked instead of fried, made from whole grains or beans, and low in sodium and sugar.

What Makes a Chip Good for Diabetics?

When choosing chip products for a diabetic diet, here are some things to look for:

Baked Instead of Fried

Chips fried in oil absorb more fat and calories compared to baked versions. Baked chips are a smarter choice for diabetics focused on controlling blood sugar and weight.

Whole Grains

Chips made from whole grains like brown rice, quinoa, or whole wheat add more fiber, vitamins, and minerals than white flour chips. Whole grains have a lower glycemic index, meaning they don't spike blood sugar as quickly.

Beans and Legumes

Chips made from beans, lentils, or chickpeas pack a boost of plant-based protein and fiber. They have a lower glycemic load and are digested more slowly to prevent blood sugar spikes.

Less Sodium

Avoid chips with more than 200 mg of sodium per serving to limit effects on blood pressure. Compare nutrition labels and choose low sodium options.

Minimal Added Sugars

Look for chips without added sugars, honey, corn syrup or other sweeteners that can raise blood sugar. Savory over sweet flavors are best for diabetics.

No Artificial Ingredients

Choose chips without artificial flavors, colors and preservatives like MSG, BHT and TBHQ. These additives provide no nutritional value.

The Best Chips for Diabetics

When you have the chips and munchies craving, reach for one of these smart snacking options to keep blood sugar in check.

Baked Tostitos

The baked version of this popular tortilla chip brand has 140 calories, 22 g carbs, and 3 g protein per serving. With no trans fat and less sodium and fat than regular Tostitos, these crunchy corn chips can be a better bet.

Baked Lay's

A serving of classic baked Lay's potato chips contains 120 calories, 15 g carbs, 2 g protein and 80 mg sodium. They are free of cholesterol and trans fats making them a snackable pick over fried chips.

Food Should Taste Good Multigrain Tortilla Chips

A serving of these stone ground tortilla chips made with corn, flax, sesame seeds and chia has 130 calories, 18 g carbs and 3 g protein. The addition of chia and flax seeds adds fiber to help control blood sugar response.

Garden of Eatin Blue Corn Tortilla Chips

Blue corn chips offer more antioxidants along with 140 calories, 21 g carbs and 2 g protein per serving. With only 75 mg sodium and no added sugar, they can be a colorful addition to a diabetic eating plan.

Beanitos Black Bean Chips

A serving of these crunchy black bean chips contains 120 calories, 15 g carb, 2 g fiber and 3 g protein. Beans provide steady energy and fiber to help prevent blood sugar spikes.

Simply 7 Lentil Chips

These gluten-free chips made from lentil flour have 110 calories, 15 g carbs and 4 g protein per serving. With spinach and tomato flavors, they deliver a nutritional boost.

Mary's Gone Crackers Sticks & Twigs

This whole grain gluten-free cracker is made with brown rice, quinoa, flax and sesame seeds. With 100 calories, 13 g carbs and 2 g fiber per serving they make a crunchy, nutritious snack.

Harvest Snaps Green Pea Crisps

A serving of these thin, crispy pea snacks contains 80 calories, 13 g carbs, 2 g fiber and 3 g protein. Peas have a low glycemic index, keeping blood sugar steady.

Popcorn Indiana Sea Salt Popcorn

This whole grain popcorn seasoned with sea salt makes a lighter alternative to potato chips with only 25 calories and 0 g fat per cup. Go easy on butter or oil to avoid excess calories.

LesserEvil Avocado Sea Salt Organic Popcorn

Non-GMO organic popcorn kernels popped in avocado oil with added sea salt make a flavorful snack with 70 calories, 2.5 g fat and 1 g sugar per serving.

Skinny Pop Popcorn

This popular popcorn brand pops non-GMO kernels using only heat and natural oils. With 0 g trans fat, 0 g cholesterol, and only 40 calories per cup it's a solid crunchy, low-cal snack for diabetics.

Good Health Veggie Stix

A serving of these crunchy baked sticks made from potatoes, spinach, tomatoes and carrots contains 80 calories, 13 g carbs and 1 g fiber. The veggie addition ups the nutrition.

Snack Factory Pretzel Crisps

One serving of these thin and crunchy pretzel snacks has 110 calories, 22 g carbs and 1 g protein. Choose flavors like "everything" without added sugar.

Healthy Eating Tips for Diabetics

Choosing healthier chips is just one part of managing diabetes through diet. Here are some other nutrition tips to keep blood sugar controlled:

Eat More Vegetables and Lean Protein

Fill half your plate with non-starchy vegetables like broccoli, carrots and spinach, and the other half with lean protein such as fish, chicken or tofu.

Choose High-Fiber Foods

Get fiber from whole grains, beans, lentils, nuts, seeds and some fruits and vegetables to help maintain steady blood sugar levels.

Limit Added Sugars

Keep added sugars to less than 10% of daily calories. Avoid sugary drinks and limit sweets to small portions as occasional treats.

Watch Portion Sizes

Eat reasonable portions to achieve and maintain a healthy weight. Measuring foods with measuring cups or a food scale can help.

Drink More Water

Stay hydrated by drinking water instead of high sugar drinks. Aim for five to seven glasses of water per day.

The Bottom Line

Having diabetes doesn't have to mean sacrificing all chips and crunchy snacks you enjoy. By choosing baked whole grain versions high in fiber and protein with less sodium and sugar, you can still incorporate chips and maintain healthy blood sugar levels in moderation.

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.