For many, the choice between a bag of salty crisps and a sugary sweet is a battle of cravings. Yet, from a nutritional standpoint, this question doesn't have a simple answer. Both are ultra-processed foods that offer very little in the way of beneficial vitamins, minerals, or fiber. Their primary purpose is to deliver an intensely palatable combination of fats, sugars, and salts that trigger the brain's reward system, making them highly addictive. The health implications, however, arise from their differing nutritional compositions and how the body processes each.
The Nutritional Profile of Crisps
Crisps are essentially thinly sliced potatoes deep-fried in oil and coated in salt. This process transforms a whole food into an energy-dense, low-nutrient snack.
- High in Fat: The frying process soaks the potato slices in oil, making the final product high in total fat. Many conventional cooking oils contain significant amounts of unhealthy saturated fats. Some older preparation methods or products might even contain industrially produced trans fats from partially hydrogenated oils, which are particularly harmful for heart health.
- Excessive Sodium: Salt is a major component, making crisps a significant contributor to excessive sodium intake. While a small amount of salt is essential, high levels are linked to increased blood pressure, which is a major risk factor for heart disease and stroke. Many crisps have more than the NHS-recommended 6g of salt per day in a single serving.
- Refined Carbohydrates: The potato starch in crisps is a refined carbohydrate with a high glycemic index (GI). High-GI foods cause rapid spikes in blood sugar levels, similar to sugar, and can increase the risk of type 2 diabetes. This is especially true for fried potatoes, with one study finding that eating chips five times a week was associated with a 27% higher risk of type 2 diabetes.
The Nutritional Profile of Sweets
Sweets, such as candies and chocolate bars, are typically defined by their high sugar content, but they aren't without other components that influence their nutritional impact.
- High in Added Sugar: The most dominant ingredient in most sweets is sugar, which contributes a high number of calories with no nutritional value. Excess sugar consumption has been linked to weight gain, type 2 diabetes, heart disease, and inflammation. The World Health Organization recommends limiting sugar intake to less than 10% of total daily energy intake.
- Fat Content: While many hard sweets are fat-free, treats like milk chocolate and baked goods contain significant amounts of saturated fat. These fats, combined with sugar, can have a powerful impact on the brain's reward system, making them incredibly difficult to resist.
- Lack of Fiber: Most sweets, especially processed candies, lack any dietary fiber. Fiber helps regulate blood sugar and promotes feelings of fullness, so its absence in these snacks means they provide a rapid, but short-lived, energy boost often followed by a crash.
Health Impacts: A Comparative Look
While both crisps and sweets contribute to a poor diet and long-term health issues, they do so through different mechanisms.
Cardiovascular Health
Excess sodium in crisps can lead to high blood pressure, straining the cardiovascular system. The unhealthy fats, including saturated and trans fats, contribute to higher LDL ('bad') cholesterol, which clogs arteries and increases the risk of heart attacks and strokes. Sweets, on the other hand, fuel inflammation in the arterial walls through excess sugar, which is another risk factor for heart disease. Research suggests that in some cases, excess sugar can be worse for blood pressure than salt.
Diabetes Risk
Both crisps and sweets contribute to type 2 diabetes risk, but in different ways. The excess refined sugar in sweets can lead to insulin resistance, where the body's cells stop responding effectively to insulin. In contrast, the high-GI carbohydrates in crisps cause rapid blood sugar spikes, and studies have specifically linked frequent intake of fried potatoes to a higher diabetes risk.
Dental Health
While sweets are notorious for causing cavities due to sugar and acidity, crisps can be just as, if not more, damaging. The starchy, sticky nature of crisps means they can get lodged in the crevices of teeth for longer periods. The bacteria in plaque then feed on this starch, producing enamel-eroding acid for an extended time.
Calorie Density
Both snacks are high in calories relative to their small size and lack of nutrients, making them easy to overconsume. A large bag of crisps may contain a comparable number of calories to a portion of sweets, but the satiety factor is different. Due to their lack of fiber and protein, both offer limited feelings of fullness, encouraging overeating.
| Feature | Crisps | Sweets (e.g., candy) |
|---|---|---|
| Primary Problem | High sodium and unhealthy fats | High added sugar |
| Cardiovascular Risk | High blood pressure, high cholesterol, clogged arteries | Inflammation, insulin resistance |
| Diabetes Risk | High-GI carbs cause blood sugar spikes, linked to higher risk with frequent consumption | Excess sugar leads to insulin resistance |
| Dental Health | Sticky starch traps bacteria, causing prolonged acid attacks | Sugar and acid damage enamel |
| Fat Content | High in fat, often saturated or trans fat | Varies; some high in saturated fat (e.g., chocolate) |
| Sodium Content | Very high, a significant source of dietary sodium | Often low or zero (except for some types) |
| Addictive Factor | Combination of salt and fat activates reward system | Combination of sugar and fat activates reward system |
The Dangers of Ultra-Processed Foods
The fundamental issue with both crisps and sweets is that they are ultra-processed foods (UPFs). A 2023 study in the British Medical Journal highlighted that UPFs can be as addictive as cigarettes or other drugs. This is because the industry engineers these products to be hyper-palatable, combining refined carbs and fats to trigger brain reward systems in a way that natural foods do not. The best advice from a nutritional standpoint is not to compare which is worse, but rather to recognize both as unhealthy choices that should be consumed sparingly, if at all.
Strategies for Healthier Snacking
Making smarter snack choices can help curb cravings for crisps and sweets while improving overall nutrition.
- For Salty Cravings: Opt for unsalted nuts, air-popped popcorn, or roasted chickpeas. These alternatives offer protein, fiber, and healthy fats that promote satiety.
- For Sweet Cravings: Choose fresh or dried fruit, which contains natural sugars alongside beneficial fiber and vitamins. Dark chocolate with a high cocoa content (70% or more) is a better option than milk chocolate, as it contains antioxidants and less sugar.
- Combining Macronutrients: Pairing a food rich in carbohydrates with protein or fat helps slow the release of sugar into the bloodstream, providing more sustained energy. For example, pairing an apple with a handful of almonds is much more beneficial than a sugary snack alone.
Conclusion: The Bottom Line for Your Diet
So, are crisps worse than sweets? The answer is not a clear yes or no. Both are detrimental to health when consumed regularly and in excess. Crisps are high in sodium and unhealthy fats that damage cardiovascular health, while sweets are packed with sugar that can lead to insulin resistance and inflammation. For dental health, the sticky starch of crisps might even pose a greater threat than the sugar in some candies. Ultimately, the debate is less about which single snack is worse and more about recognizing that ultra-processed foods, by design, are engineered for overconsumption and have no place in a healthy diet as a regular staple. For optimal health, the focus should shift from choosing the 'lesser of two evils' to replacing both with nutritious, whole-food alternatives. The Mayo Clinic offers excellent resources on the dangers of unhealthy fats.
