The 'Five a Day' Principle Explained
The 'five a day' recommendation is based on advice from the World Health Organization (WHO), which recommends eating a minimum of 400g of fruit and vegetables daily to lower the risk of serious health problems. One portion is typically 80g of fresh, frozen, or canned fruit and vegetables. Fruits and vegetables are excellent sources of dietary fiber, vitamins, and minerals, which are often lost during the heavy processing involved in making crisps.
Why potatoes (and crisps) don't count
The primary reason potatoes, and therefore crisps, do not contribute to your five a day is that they are classified as a starchy carbohydrate. While potatoes provide important nutrients like fiber and potassium, they function as an energy source in the diet, similar to bread, pasta, and rice. The heavy processing that turns a potato into a crisp further removes any minimal health benefit. This frying process drastically increases the fat and salt content, which are key components you are meant to limit for a healthy diet.
The Nutritional Downside of Crisps
Beyond the 'five a day' misconception, crisps have several nutritional drawbacks that make them an occasional treat rather than a daily staple. The high-heat frying process used to make them can also create harmful byproducts like acrylamide.
High in salt
Most crisps are laden with salt to enhance their flavor. Excessive salt intake can contribute to high blood pressure, increasing the risk of heart disease and stroke. Many people already consume more salt than the recommended daily allowance, and crisps are a significant contributor to this excess.
High in fat and calories
Crisps are energy-dense but nutritionally poor, often high in calories and saturated fats from the cooking oil. The fat and calorie content can be significant, even in a small portion, contributing to weight gain if consumed regularly.
Mindless eating
The irresistible combination of salt, fat, and crunch makes crisps highly palatable and easy to overconsume. Many people find themselves eating an entire sharing bag without thinking, leading to a massive and unhelpful calorie and salt hit.
The Misconception of Vegetable Crisps
Many consumers believe that vegetable crisps, made from beetroot, parsnip, and carrot, are a healthier alternative. However, this is largely a marketing tactic. Like potato crisps, they are often fried in oil and contain high levels of salt, cancelling out any potential benefits from the vegetables. Some can even contain more saturated fat than regular potato crisps. The vitamins and minerals from the vegetables are largely destroyed during the heating process.
Healthier Snack Alternatives
To satisfy a crunch craving while staying on track with your nutritional goals, consider these alternatives:
- Roasted chickpeas or edamame: Provide fiber and protein, which helps keep you full and satisfied.
- Air-popped popcorn: A low-calorie, high-fiber option, especially when lightly seasoned.
- Sliced vegetables: Cucumber, carrots, and bell peppers paired with hummus or a yogurt-based dip.
- Homemade baked vegetable crisps: Thinly slice sweet potatoes, beetroot, or kale, toss with a little olive oil and your preferred spices, then bake until crisp.
- Whole-grain crackers: Pair with a healthy topping like avocado or a low-fat cheese.
Comparison: Fried Crisps vs. Baked Crisps (per 100g)
| Nutritional Aspect | Regular Fried Crisps (Approx.) | Baked Crisps (Approx.) |
|---|---|---|
| Calories | 520-550 kcal | 420-470 kcal |
| Total Fat | 30-38g | 7-22g |
| Saturated Fat | 2.5-3.5g | 0.9-1.3g |
| Salt | 1.25-2.8g | 0.5-1.6g |
| Fibre | 1.0-4.3g | 1.3-6.2g |
| Sugar | 0.1-3.3g | 1.9-7.6g |
This table provides approximate nutritional values based on common brands. Always check the specific nutritional label for accurate information.
Conclusion: Crisps as an Occasional Treat
While delicious and convenient, crisps are not a nutritious snack and do not count towards your five a day. Their high fat, salt, and calorie content mean they should be enjoyed as an occasional treat rather than a regular part of your diet. Prioritizing nutrient-dense foods like whole fruits, vegetables, and healthier homemade snacks is a much better strategy for maintaining a healthy and balanced diet. By understanding the nutritional profile of crisps, you can make more informed choices and satisfy your cravings in a way that supports your overall health goals. For further information on a balanced diet, consult the NHS guidance on their five a day campaign.
How to make healthier homemade crisps
Homemade crisps offer a way to control ingredients and reduce fat and salt. Here's a simple method:
- Slice thinly: Use a mandoline or sharp knife to slice potatoes, sweet potatoes, or beetroot very thinly.
- Rinse and dry: Soak slices in cold water to remove excess starch, then pat them completely dry.
- Season lightly: Toss with a small amount of olive oil and your choice of herbs or spices instead of excessive salt.
- Bake or air-fry: Spread in a single layer on a baking sheet and bake or air-fry until golden and crispy.
