The Hidden Dangers of Chips and Crisps
Chips and crisps are popular snacks all over the world. They are appreciated for their crunch and variety by kids and adults alike. However their health implications are overlooked in the pursuit of taste. Flavoured chips often contain harmful ingredients that can negatively impact health, especially for people with diabetes, with the surprising inclusion of sugar.
Harmful Ingredients in Packaged Chips
Many flavoured chips contain artificial colours, flavours, flavour enhancers and preservatives that are associated with health risks. Excessive salt, trans fats and other chemicals also contribute to adverse risks.
- Artificial colouring ingredients like Red 40, Yellow 5, and Blue 1 provide attractive colours to food. These colouring agents have been linked to hyperactivity in children and harm to the immune system.
- Artificial flavourings imitate natural flavours but may contain neurotoxins and carcinogens.
- Artificial flavour enhancers like monosodium glutamate (MSG) can cause allergic reactions and other adverse effects.
- Preservatives like butylated hydroxy-anisole (BHA) and tert-butyl-hydroquinone (TBHQ) help in extending shelf life. But they are associated with thyroid damage, metabolic and growth disorders, nerve disease and cancer risk, due to endocrine disruption and gene toxicity as reviewed in a 2023 research paper in the Journal of the Science of Food and Agriculture.
- High sodium content is noticed in almost all flavoured chips. It increases blood pressure, risk of heart disease, and the risk of complications in kidney and liver diseases. Just one serving may contain more than 15% of the daily recommended limit.
- Some chips are cooked in partially hydrogenated oils high in trans fats, which raise bad cholesterol and lower good cholesterol. Trans fats are known to increase heart disease risk.
- Acrylamide is a chemical that forms when starchy foods are cooked at high temperatures. Many studies have linked acrylamide to potential cancer and nerve damage risks.
Why Diabetics Should Avoid Packaged Chips
For people with diabetes, consuming high-GI (glycemic index) foods like chips can cause high spikes in blood sugar levels. Glycemic index is a rating system for foods, ranked from 0 to 100, that shows how quickly they raise blood sugar levels. GI is like a speedometer for foods. Most chips are made from potatoes or refined flours that have simpler carbohydrates that have high GI and can break down easily and quickly into glucose. Some favours of chips and crisps have sugar too, which is bad news for those with diabetes.
Fats may also affect insulin resistance. Trans fats are most concerning, but even healthy fats in large amounts can worsen diabetes control. Additionally, the high caloric content from fats can contribute to weight gain, a risk factor for diabetes complications.
Excess sodium increases the risk of hypertension, which is already high in those with diabetes. Uncontrolled blood pressure further damages blood vessels and vital organs, which are already bearing the brunt of diabetes.
The Hidden Sugar Content in Chips and Crisps
Contrary to common belief, many crisps and chips contain sugar. The sugar content in chips varies significantly based on the flavour and brand. Barbecue, cream & onion, cheese, and chili flavours often have sugar and high fructose corn syrup (HFCS) as significant ingredients.
How Can Consumers Identify Sugar Content
The easiest way to check sugar content is by reading the nutrition label found on the packaging. This label provides information on total sugars per serving, including added sugars. Limiting added sugar to less than 24 grams per day is recommended for heart health. But, just 1 serving of some sugar flavoured chips may contain up to 4-6 grams of sugar!
Ingredients are listed on packages in order of their proportion in the product. Presence of sugars early in the list indicates a higher sugar content. Which terms to watch out for? Sucrose, fructose, corn syrup, and dextrose are some commonly used terms for sugars.
Making Healthier Choices
- Make it a habit to read labels carefully for sugar content, other nutrition facts, and the ingredient list.
- Choose plain chips over favoured options whenever possible. Low-sodium and low-sugar options reduce the risks.
- Consider baked chips that usually have less trans fats.
- Make chips at home to control ingredients and quality, if possible.
- Eat crisps and chips in moderation. This is important for every person indulging in flavoured chips, but especially important for those with diabetes or sodium-sensitive conditions like hypertension and diseases of the heart, kidney and liver.
Packaged chips and crisps are convenient and tasty snacks. But their consumption may pose significant health risks, particularly for those with conditions like diabetes and hypertension. As a consumer, one must make it a habit to check labels, moderate intake, and consider healthier alternatives. In doing so, one can enjoy the occasional indulgence without compromising their health.