Decoding the 'Healthy Halo' of Off the Eaten Path Snacks
Off the Eaten Path (OEP) has carved a niche in the snack food aisle, presenting itself as a wholesome alternative to traditional chips. Their packaging highlights the use of real vegetables like chickpeas, peas, and black beans, and emphasizes the absence of artificial colors, flavors, or preservatives. However, the key to truly understanding a snack's health impact lies beyond the front-of-package claims and requires a deeper look at the nutritional panel and ingredients. This article explores the pros and cons of OEP snacks, helping you determine if they align with your health goals.
The Good: What Makes Them a Better Choice?
For many consumers, OEP snacks represent a step up from typical potato chips, and for good reason. They are often made with a base of legumes or rice, which brings some inherent nutritional benefits to the table.
- Higher Fiber and Protein: Varieties like the Chickpea Veggie Crisps contain more dietary fiber and protein than many conventional potato snacks. For example, one serving of Chickpea Veggie Crisps provides 4g of fiber and 4g of protein. Fiber is crucial for digestive health and can help promote feelings of fullness.
- Made with Real Ingredients: The core ingredients of OEP snacks—such as peas, black beans, chickpeas, and rice flour—are derived from whole foods. This is a definite advantage over snacks made from highly refined starches.
- No Artificial Additives: OEP prides itself on using no artificial flavors, colors, or preservatives, a benefit for those seeking to minimize their intake of synthetic food additives.
- Gluten-Free: Many of the crisps are gluten-free, making them a suitable option for individuals with celiac disease or gluten sensitivity.
The Bad: Where OEP Snacks Fall Short
Despite their positive attributes, OEP snacks are not equivalent to eating whole, unprocessed vegetables. There are several nutritional aspects that warrant consideration before labeling them as 'healthy.'
- Moderate Processing: While made with real veggies, the end product is still a processed food item. The ingredients are cooked, formed, and baked, which fundamentally alters them from their natural state. The Environmental Working Group (EWG) has classified OEP snacks as having moderate processing concerns.
- High Sodium Content: Many snack varieties contain notable levels of sodium. For instance, a serving of Chickpea Veggie Crisps has 170mg of sodium, and some varieties can contain more. This can be a concern for individuals monitoring their salt intake.
- Added Sugars: Some OEP varieties, like the Chickpea Veggie Crisps with purple sweet potato, list cane sugar in their ingredients. Even small amounts of added sugar can add up, and EWG also notes this as a concern.
- Arsenic Concern in Rice-Based Products: Since many OEP snacks contain rice flour, there is a potential concern regarding arsenic contamination. The Environmental Working Group highlights that rice and rice-based products can contain high levels of this known carcinogen, and suggests limiting rice consumption. Consumers should be aware of this risk, particularly for children, and consider the benefits versus the risk when consuming rice-based snacks regularly.
OEP vs. Whole Foods vs. Traditional Chips
This comparison table helps illustrate where OEP snacks stand on the health spectrum against both ends of the snacking scale.
| Feature | Off the Eaten Path (OEP) Veggie Crisps | Whole Food Snack (e.g., Roasted Chickpeas) | Traditional Potato Chip |
|---|---|---|---|
| Ingredients | Rice flour, chickpea flour, dried peas, oil, sugar, salt | Chickpeas, olive oil, salt, spices | Potatoes, vegetable oil, salt |
| Processing Level | Moderately processed | Minimal processing | Highly processed |
| Fiber | Higher (4g per serving) | High (5g per serving) | Low (1g or less) |
| Protein | Moderate (4g per serving) | High (9g per serving) | Low (2g or less) |
| Sodium | Moderate to High | Controlled by preparation | High |
| Added Sugars | Yes (Cane sugar in some) | No | No (usually) |
| Saturated Fat | Low to Moderate | Low | Moderate to High |
A Mindful Snacker's Approach
For the health-conscious consumer, navigating the snack aisle requires a discerning eye. OEP snacks are not an unequivocally 'bad' choice, but they are not the nutritional powerhouse some marketing suggests. A mindful approach is key.
- Read the Label: The first step is always to read the nutrition facts and ingredient list. Pay close attention to serving size, sodium, and whether added sugars are present.
- Compare Products: Use the 'per 100g' column on nutrition labels to compare similar products objectively. This helps you see beyond different serving sizes and make a more informed choice.
- Portion Control: The convenience of pre-packaged snacks can lead to overconsumption. Be mindful of the serving size and consider portioning out your snacks to avoid eating the entire bag.
- Prioritize Whole Foods: Whenever possible, choose truly unprocessed snacks like fresh fruits, vegetables with hummus, or plain nuts. These whole foods are naturally packed with nutrients, fiber, and beneficial compounds without the added salt, sugar, or processing concerns.
- Consider Arsenic: Given the EWG's findings on rice-based products, those who consume OEP snacks regularly, especially children, may consider rotating their snack choices to reduce their exposure to potential arsenic contamination.
Conclusion: The Balanced Verdict
So, are off the eaten path snacks healthy? The answer is nuanced. They are generally a healthier alternative to traditional, highly processed chips, offering more fiber and protein and fewer artificial ingredients. However, they are still a processed snack and not a direct substitute for whole foods. Their moderate processing, potential for higher sodium, and the presence of added sugar in some varieties mean they should be consumed in moderation. The decision of whether to include them in your diet depends on your overall eating pattern. For those transitioning from unhealthy snack habits, they can be a useful bridge. For those already eating a diet rich in whole foods, they are an occasional, convenient treat rather than a nutritional staple. Ultimately, prioritizing whole foods and reading labels remains the most reliable strategy for a truly healthy diet.
