Plain Potato Chips and Corn Chips
When searching for chips with no added sugar, the simplest options are often the best place to start. Plain potato chips, made from just potatoes, oil, and salt, generally do not contain sugar. Likewise, many classic, unflavored corn and tortilla chips can also be free of added sweeteners, relying instead on the natural flavors of the corn. The key is to avoid heavily seasoned or barbecue-flavored versions, which frequently use sugar to create a sweet and savory taste.
Reading the label for a no-sugar choice
To be certain, always check the nutritional label. Look for the 'Sugars' line under the 'Total Carbohydrates' section. On a plain chip, this number should be zero or very low. Also, scan the ingredients list for sugar aliases like 'sucrose,' 'dextrose,' 'maltodextrin,' or 'corn syrup'. Brands like Lay's Classic Potato Chips and many basic tortilla chips are often solid choices.
Healthier Veggie and Root-Based Alternatives
For those seeking a more nutrient-dense crunch, many chips made from vegetables and roots are produced without added sugars. These snacks often get their flavor from natural ingredients and spices.
- Kale Chips: These are made by baking kale until it is crispy and are a rich source of vitamins A and C. Many brands, or homemade versions, contain no added sugar.
- Beet and Sweet Potato Chips: While sweet potatoes naturally contain some sugar, properly processed baked or dried versions, like Jackson's Sweet Potato Chips or Rhythm Superfoods Organic Beet Chips, can be made without added sweeteners.
- Chickpea or Lentil Chips: Products from brands like HIPPEAS, made from chickpeas, and Splitz, from split peas, are often formulated to be low in sugar and high in fiber and protein.
- Plantain Chips: Plain, green plantain chips, which are fried or baked, can be completely free of added sugar. The greener the plantain, the starchier and less sweet it is. To be safe, look for brands like Barnana Organic Plantain Chips.
Specialized Chips for Low-Sugar Diets
If you're following a specific dietary plan like keto or a low-carb diet, there are an increasing number of specialty chips designed to meet those needs. These often use alternative flours and are explicitly marketed as having no or low sugar.
- Protein Chips: Brands such as WILDE and Quest Nutrition offer protein-based chips that are often sugar-free and keto-friendly.
- Almond Flour Tortilla Chips: Siete is a popular brand that makes grain-free tortilla chips using almond flour, providing a savory, no-sugar-added option.
- Pork Rinds (Chicharrones): For a very low-carb, no-sugar option, plain pork rinds are a suitable choice. Brands like Flock Chicken Chips also offer a zero-sugar, zero-carb alternative made from chicken skin.
Comparison of Chips with and without Sugar
To help you decide, here is a quick comparison of common chip types and their typical sugar content. Note that natural sugars (found in fruits and vegetables) are different from added sugars.
| Chip Type | Common Examples | Added Sugar? | Natural Sugars? | Notes |
|---|---|---|---|---|
| Plain Potato Chips | Lay's Classic, Cape Cod Original | No | Yes (Trace) | Check ingredients for seasoning additives. |
| Flavored Potato Chips | BBQ, Sweet Chili | Yes | Yes (Trace) | Seasoning blends often contain sugar. |
| Plain Tortilla Chips | Siete Grain Free, Beanitos | No | Yes (Trace) | Made from corn or alternative flours. |
| Flavored Tortilla Chips | Nacho Cheese, Chili Lime | Often | Often (Trace) | Seasonings can contain sugar. |
| Vegetable Chips | Beet, Kale, Zucchini | Varies | Yes (Source) | Can be sugar-free, but natural sugars exist. |
| Protein Chips | Quest, WILDE | No | No (Usually) | Low-carb and keto-friendly options. |
| Plantain Chips | Barnana, Homemade | Varies | Yes (Higher) | Green plantains are lower in sugar. |
Conclusion: Finding the Right Chip for Your Diet
While it may seem that all chips are loaded with sugar, a little bit of label awareness can reveal many no-sugar-added options. From classic, plain potato chips to more exotic choices like kale or beet chips, the key is to read ingredients lists carefully and opt for unflavored varieties when possible. For those with strict dietary needs, such as managing blood sugar or following a keto plan, specialized protein or almond flour chips and even pork rinds provide excellent, sugar-free alternatives. Ultimately, a satisfying, crunchy snack without the extra sweetness is well within reach, whether you are shopping at the grocery store or making them at home.
How to make homemade baked kale chips
Making your own chips is a surefire way to control the ingredients, including sugar. Baked kale chips are a popular, healthy option that is easy to prepare.
- Wash and Dry: Thoroughly wash and dry a bunch of kale. It's crucial for the kale to be completely dry to get crispy results.
- Tear into Pieces: Tear the kale leaves off the thick ribs and into bite-sized pieces.
- Massage with Oil: Drizzle a small amount of olive or avocado oil over the kale pieces and massage it in with your hands. Season with sea salt and any other desired spices, like nutritional yeast for a cheesy flavor.
- Bake: Spread the kale in a single layer on a baking sheet. Bake at 300°F (150°C) for 15–20 minutes, or until the edges are brown and the leaves are crispy. Keep a close eye on them, as they can burn quickly.
Enjoy your fresh, homemade, and sugar-free snack!
