Understanding the Nutritional Breakdown of Proper Chips
Properchips are marketed as a 'proper' snack, a reference to their real ingredients and minimal additives. Unlike many potato crisps, which are high in unhealthy fats from industrial seed oils, Properchips use plant-based ingredients like lentil flour and sunflower oil. While this sounds promising, a closer look at the numbers shows they are still an energy-dense, processed snack food.
For example, a 20g serving of Properchips Sea Salt Lentil Chips contains around 96 kcal, 4.2g of fat, and 0.6g of saturated fat. In contrast, a similar serving of a standard fried potato chip might have slightly more fat but often uses lower-quality oils. The lentil base does offer some fiber, protein, and iron, though the amounts are not substantial enough to make it a nutritional powerhouse.
The Impact of High Salt and Fat
Like most crispy snacks, Properchips contain salt. While some Proper Crisps varieties have been noted for lower sodium content than standard chips, other Properchip flavors can have higher salt levels, so checking the specific nutritional label is essential. High sodium intake is linked to increased blood pressure and heart disease risk. The total fat content, while featuring better quality oils, is still considerable for a small portion size, meaning they are calorie-dense and can contribute to weight gain if overconsumed.
Why Portion Control is Critical
Dietitians consistently emphasize that moderation and portion control are key for including snacks like chips in a balanced diet. The addictive nature of crispy, salty foods makes it easy to eat beyond a single serving, which can quickly add significant fat, sodium, and calories to your daily intake. To practice mindful eating, pour a single portion into a bowl instead of eating directly from the bag. This can help prevent overconsumption and keep your snacking in check.
Comparison Table: Properchips vs. Common Alternatives
| Feature | Properchips (Lentil) | Standard Potato Chips | Baked Potato Chips | Homemade Veggie Chips |
|---|---|---|---|---|
| Key Ingredient(s) | Lentil Flour, Potato Starch | Potatoes, Oil | Dried Potato Starch, Oil | Various vegetables (kale, sweet potato) |
| Processing | Highly processed, formed, cooked | Highly processed, fried | Highly processed, baked, sprayed with oil | Less processed (baked, dehydrated) |
| Fat Content | Moderate (approx. 20.8g per 100g) | Higher (up to 36g per 100g) | Lower fat than fried options | Can be very low depending on preparation |
| Sodium | Variable, check label (can be high) | High (can be 1000mg+ per 100g) | Comparable to fried versions | Very low, as salt is user-controlled |
| Protein/Fiber | Moderate levels from lentils | Minimal | Minimal | Varies by vegetable; can be high |
| Additives | Minimal, natural seasonings | Often contains flavorings, MSG | May contain sugar, flavor enhancers | Typically minimal if homemade |
Healthy Alternatives to Traditional and "Better-For-You" Chips
If you're seeking snacks that offer genuine nutritional benefits, consider whole-food alternatives. These options provide a satisfying crunch while delivering more fiber, vitamins, and minerals with less processed fat and salt.
- Roasted Chickpeas: A fantastic source of fiber and protein, roasted chickpeas offer a satisfying crunch and can be seasoned to your liking.
- Kale Chips: Homemade kale chips are a low-calorie, nutrient-dense alternative, rich in vitamins and antioxidants.
- Air-Popped Popcorn: When made with minimal oil and seasoning, popcorn is a whole-grain snack that is high in fiber.
- Baked Vegetable Slices: Thinly sliced vegetables like beets, sweet potatoes, or zucchini can be baked or air-fried with a touch of oil for a crunchy, nutrient-packed snack.
Conclusion: The Verdict on Proper Chips
Ultimately, Proper Chips are a better choice than some traditional potato crisps due to their lower fat content, higher protein, and use of natural ingredients. However, they are still a processed snack and not a health food. Their high salt and calorie density mean they should be treated as an occasional treat rather than a daily staple. For optimal health, moderation is key, and opting for whole-food, homemade snacks remains the superior choice for consistent nutritional benefits. The best snack choice depends on your overall diet and health goals, so always read the label and eat mindfully. For those with specific dietary needs, such as a gluten sensitivity, Proper Chips offer a safe and tasty option.
For more detailed nutritional comparisons, consult resources like the Healthy Food Guide at https://www.healthyfood.com/healthy-shopping/how-to-choose-healthier-chips-or-crisps/.
Frequently Asked Questions
Can Proper Chips be part of a healthy diet?
Yes, they can be included in a healthy diet as an occasional treat, but due to their high fat and salt content, they should be eaten in moderation and with mindful portion control.
Are Proper Chips better than regular potato chips?
From a nutritional standpoint, some Proper Chips varieties may be a slightly better option due to lower saturated fat and salt, and the inclusion of lentil flour provides some protein and fiber. However, they are still a processed snack.
Do Proper Chips have nutritional benefits?
As a lentil-based product, Proper Chips do contain some fiber, protein, and iron. However, these are in small amounts, and they are not a significant source of vitamins and minerals compared to whole foods.
How does the sodium in Proper Chips compare to other snacks?
The sodium content in Proper Chips can be lower than many traditional potato chips, but this can vary by flavor. Always check the nutrition label, as some varieties can still be high in salt.
Are there hidden sugars in Proper Chips?
While not overly sweet, some Properchips flavors, like the salt and vinegar, contain added sugar, so it is important to review the ingredient list.
What are some truly healthy alternatives to Proper Chips?
Healthier alternatives include roasted chickpeas, kale chips, air-popped popcorn, or homemade baked vegetable slices, which offer more nutrients and less processed fat and salt.
How can I practice portion control with Proper Chips?
To avoid overeating, pour a single, measured serving into a bowl rather than eating directly from the bag. You can also pair your chips with a more filling, nutrient-rich food to feel satisfied sooner.
