Are kettle chips healthy?
Kettle-cooked chips are unique in their own right, but store-bought versions are still processed foods. With a brand like Lay’s, the nutritional values of their kettle cooked potato chips compared to their classic potato chips are more similar than different. Here’s a breakdown of how one serving (about 15 slices) of the snack stacks together.
Kettle versus regular chips: acrylamide levels
Although both types of chips are fried, the temperature-controlled frying process of kettle chips is what makes them so crispy and golden brown. “Potato chips are cooked in small batches in large, oil-filled open kettles at a lower temperature than traditional chips,” explains Mary Sabat, MS, RDN, LD, a registered dietitian and ACE-certified trainer. “This lower temperature allows the chips to cook slowly and evenly, resulting in a thicker, crispier chip.”
A common myth about potato chips is that they are more nutritious because the lower frying temperature produces smaller amounts AcrylamideIt is a chemical that forms in food during high-temperature cooking that can negatively affect your nervous system and has been linked to cancer in animal studies. But extremely high levels of acrylamide were found in Kettle Chips brand kettle chips, suggesting that kettle chips are not showing up at the top here. It’s a draw.
Kettle vs regular potato chips: calorie content
Both types of chips are high in calories due to the amount of oil absorbed by the potatoes. In fact, a serving of Kettle Brand chips contains 150 calories, while the same amount of Classic Potato Chips contains 160 calories. This is something to keep in mind when deciding which snacks to eat regularly, as the calories can add up quickly. It’s a draw.
Kettle vs regular potato chips: fat content
In addition to increasing the calories of the chips, the frying process makes them high in saturated fat, which raises cholesterol. Potato chips contain 9 grams of fat per serving, and a bag of regular potato chips contains 10 grams of fat. Overall, the fat content of these chips makes up more than a third of the recommended daily amount of 22 grams for a 2,000-calorie diet. It’s a draw.
Kettle vs. Regular Potato Chips: Sodium Levels
A serving of potato chips contains 90 milligrams of sodium, while regular sodium levels are 170 milligrams. Traditional flakes being thinner than kettle chips may cause them to absorb more salt and increase their sodium content. Kettle chips win.
Ultimately, it’s best to treat commercial kettle chips like any other processed food: enjoy them in moderation. However, if potato chips are your favorite snack, making them at home is a quick and healthy alternative. (Click to learn more about the relationship between frequent consumption of processed foods and increased memory loss.)
Method #1 for a healthy kettlebell: Make it yourself
Simple tweaks are key to making homemade potato chips healthier than the store-bought kind. Below, Chrissy Arsenault, MBA, RDN, registered dietitian at AthleticMuscle.com, offers four ways to create nutritious chips without skimping on flavor!
- Do not peel potatoes. Potato skins are full of essential nutrients including fiber and iron to aid digestion and maintain healthy red blood cells. So, keep the skin on to preserve the nutritional value of your homemade potato chips and save yourself preparation time!
- Uses these Oils instead of the vegetable type. Commercial kettle chips are often cooked in vegetable oil, which is a hydrogenated oil full of saturated fat. Instead, cook the chips in healthy oils like olive oil or avocado oil because they contain rich fatty acids that help lower cholesterol levels and support heart health.
- Forget frying and using these cooking methods instead. While the kettle frying process produces the signature texture of these chips, you can bake or air fry them for a crispy exterior with less fat. These cooking methods distribute heat evenly, causing the chips to cook without having to use a lot of oil.
- Mix your spices. Although salt helps season potato chips, avoid using too much to control the sodium content of the snack. Try sprinkling the chips with a pinch of salt followed by herbs or spices to produce healthier and more flavorful chips.
Recipe for DIY kettle chips
Arsenault’s foolproof recipe for kettle chips includes three basic ingredients (potatoes, oil, and seasoning) and in just 30 minutes. What this method ignores: frying that produces acrylamide, hydrogenated oils, and excess salt. And before you know it, you’ll have a delicious dessert you can eat and share!
Healthy kettle shaped chips
ingredients:
- 2 to 3 medium-sized potatoes
- 2 tablespoons olive or avocado oil
- Salt, pepper and your choice of herbs or spices for seasoning
directione:
- active: 10 minutes
- Total time: 25 to 30 minutes
- fruit: 3 to 4 servings
- Preheat the oven to 400 degrees Fahrenheit.
- We wash and peel the potatoes well. Slice the potatoes into thin slices (about ⅛ inch thick) using a mandoline slicer or sharp knife.
- In a large bowl, toss the potato slices with the olive oil, salt, pepper, and spices until well coated.
- Arrange slices in a single layer on baking sheets covered with parchment paper.
- Bake for 15 to 20 minutes, or until crisp and golden. Turn their chips over once halfway through.
- Remove from oven and cool on a wire rack for about 5 minutes. Enjoy!
For more delicious snack recipesCheck out the stories below:
Are baked potato chips healthier than fried ones? The answer may surprise you
3 quick and healthy air fryer snacks that will curb any cravings you have
This delicious snack can reduce unhealthy food cravings by 70%.
This content is not a substitute for professional medical advice or diagnosis. Always consult your doctor before pursuing any treatment plan.