WHO doesn’t love crisps?
Crunchy and salty, shattering into flavourful shards as soon as you pop one into your mouth – it’s impossible not to finish a bag.
As a nation, we consume around six billion packets every year, according to dietitian Lucy Diamond.
But, delicious as they are, our favourite bar snack and meal deal add-on might not be doing our health any favours.
“Regular crisps can be ultra-processed, high in fat and salt,” Lucy, clinical director for innovation at NHS weight management provider Oviva, tells Sun Health.
The term ultra-processed foods (UPF) refers to items described as ‘junk food‘.
They have been heavily altered from their original state and contain a number of ingredients and additives you wouldn’t use in home cooking.
This is often chemical additives like sweeteners, emulsifiers and colours, as well as extra sugar, salt and fat.
Many UPFs have been linked to an increased risk of 32 different health conditions, including obesity, heart disease, diabetes and bowel cancer.
Though lots of crisps might fall into the UPF category, it doesn’t mean you need to swear off the lot of them.
Most read in Diet & Nutrition
“These days there are some options on the market that are better for you,” Lucy says.
“This can be down to the way the crisps are cooked, as well as using different ingredients to the traditional potato.
“You might be familiar with crisps labelled as ‘baked’ or ‘popped’, seeing flavoured popcorn taking up more space on the shelves, or have even come across unusual varieties like seaweed or hummus crisps.
“Therefore, two ways to make our favourite snack healthier involve how they are cooked and what they are made from.
“Look at the way your crisps are prepped – moving away from fried to baked or popped – and opt for those made from veg, beans, lentils and whole grains.”
Lucy, along with sports nutritionist Jess Hillard, have shared six healthier varieties of crunchy snacks to go for if you just can’t kick your cravings for crisps.
“Whichever option you choose, be mindful that although these are healthier than usual crisps, they still aren’t the healthiest snack,” Lucy says.
“So, keep an eye on the portion size, particularly as it’s easy to keep snacking on crispy and salty foods.
“Pair them with fresh veggies, hummus, or other protein sources for a more satisfying, balanced snack.”
1. Lentil chips
First on Lucy’s list of healthier crisp options is lentil crisps.
She recommends opting for lighter varieties like those from Proper Chips, or even Hippeas, which are made from chickpeas.
A large bag of sea-salted Proper Chips costs £2.20 at Tesco, and you can nab five 15g packets of Hippeas Sweet & Smokin’ Chickpea Puff Snacks for £2.20.
The former contains 96 calories per portion, while the latter carries 59.
According to Lucy, getting your crisp fix from lentils or chickpeas will provide you with more protein and fibre than traditional potato crisps.
“The protein and fibre help make them more satiating and nutritious as a snack,” she adds.
“Pulses are naturally low in fat and contain no cholesterol, as well as providing key vitamins and minerals like iron, potassium and folate.
“But watch out for salt levels, as this can often still be high.”
Some ‘healthy’ options are seasoned with flavourings, so do watch out for additives
Lucy Diamond,
Adults should have no more than 6g of salt a day – around one level teaspoon.
That includes salt that is already in our food and the stuff we add during and after cooking.
Too much salt can cause high blood pressure, which increases our risk of heart attacks and strokes.
2. Popcorn
Another way to satisfy your cravings for crunch is popcorn.
“Popcorn can be a healthier choice as it’s a whole grain food that’s naturally high in fibre, which promotes feeling fuller for longer,” Lucy says.
“It’s also low in calories and contains antioxidants like polyphenols that may have benefits for heart health.
“However, do keep an eye on added salt, and artificial flavours which can diminish the health benefits.”
The dietitian once again recommended the brand Proper for its popcorn.
Grab a six-pack bag of Sweet & Salty Propercorn for £2 at Tesco, which contain just 65 calories per pack.
Warrior nutritionist Jess agreed with Lucy that popcorn can make a healthier, low-calorie snack.
But she advised that you make it yourself with even fewer ingredients for much cheaper.
3. Crunchy corn
Unpopped corn can also make a healthier crunchy snack, according to Jess.
She said Graze and Love, Corn both do great versions of crunchy corn snacks.
The former will cost you £1.75 at Waitrose and contains 116 calories, while the latter contains 196 and will set you back £1.10 in Sainsbury’s.
“They are lower in saturated fats and less processed than most crisps but provide the satisfying ‘crunchy’ craving,” Jess says.
4. Multigrain crisps
If you’re craving a bit of crunch in traditional crisp form, you don’t need to look further than tried and trusted brands like Pringles and Walkers.
Just choose multigrain versions of their crisps, Lucy advises.
“Pringles and Walkers both have multigrain varieties,” the dietitian says.
“These tend to be lower in fat and calories compared to regular fried potato crisps.”
Grab a 166g pack of sour cream and onion multigrain Pringles for £2.25 at Tesco and Asda when they’re available.
5. ‘Popped’ crisps
The ‘popped’ crisp trend sees no sign of dying down.
“These types of snacks, like those made by Popchips, are popped or puffed using heat and pressure instead of frying in oil, which provides a crispy, crunchy texture without being greasy or oily,” Lucy says.
“Again, these are often lower in fat than the more traditional crisp.”
A five-pack bag of Popchips sea salt, sour cream and onion or hot and spicy potato snacks will cost you £2.25 at Tesco.
They contain under 80 calories per bag.
6. Rice cakes
Lucy says: “Rice cake snacks share similarities with the popped crisps, in that they’re not as greasy or high in fat as popped crisps.
“However, these are often seasoned with flavourings, so do watch out for additives.”
She recommended the brand Kallo for rice cakes.
“Kallo offers healthier alternatives that are also gluten free and vegan,” she says.
There are many options and flavourings to choose from – from chocolate covered to blueberry and vanilla flavoured – but a lightly salted version goes for £1.75 at Sainsbury’s.
Each cake contains just 27 calories.
Make your own crispy snacks
THOUGH it’s undeniably satisfying to tear open a fresh bag of crisps, both Jess and Lucy suggest making your own crispy, crunchy snacks.
“This allows you to control the ingredients and avoid excess salt, fat, and additives,” Lucy says.
“Homemade versions tend to provide more nutrients like fibre and protein versus regular fried potato crisps.
“Making these can often be easier than you think.”
Some simple homemade ideas are:
- Oven-baked tortilla chips: Cut corn or whole wheat tortillas into wedges, add a little olive oil (low in unsaturated fat) or mist with oil spray, and bake at 400°F/ 200°C until crisp (around six minutes on each side). Enjoy with homemade guacamole or salsa.
- Roasted chickpeas: Toss drained, rinsed chickpeas with a bit of olive oil and your favourite spices, then roast at around 400°F/ 200°C for 30-40 minutes. Make sure to pat your rinsed chickpeas dry before adding the spices, to make them nice and crispy.
- Popcorn: Popcorn is naturally high in fibre and makes a great snack. Instead of picking up an already-popped flavoured bag, you can make it yourself from kernels. You can even get microwave varieties which are done in minutes with easy-to-follow instructions. Just watch out for lots of added butter or salt.
- Veggies: Courgettes may not be the obvious choice when it comes to a crisp snack, but when roasted with olive oil they crisp up nicely and become really flavoursome. Particularly if combined with garlic or lemon zest.
- Fruit: Those with a sweet tooth could try an apple crisp. Cut your apple into thin slices, toss with lemon juice and cinnamon and then bake (or pop in the Air Fryer). You need to bake these crisps for quite a while, so they dry out and become crispy. Usually for around a couple of hours, turning midway through. Just make sure they come out crispy and not burnt!
Jess has her own recipe for homemade popcorn too.
“Buy popcorn kernels from the supermarket, usually sold in a clear bag near dried lentils,” she says.
“You only need one tablespoon of oil and you can sweeten with agave syrup, dark chocolate or cinnamon.”
Even though you have all these options at your fingertips, it’s not the end of the world if you succumb to the pleasures of regular crisps.
As Lucy puts it: “You shouldn’t feel guilty if you have a packet of regular potato crisps!”
If you are looking for healthier options though, just keep your eyes peeled for key words like baked, dehydrated or popped, and made from vegetables, beans, whole grains or nuts to increase fibre, protein and nutrients.
