A bag of your favourite chips may or may not satisfy your cravings, but it can definitely contribute to your risk of various health issues. Though a pack or two may not make a lot of difference for a healthy individual, those with underlying health conditions, like diabetes, should be more cautious of their intake.
Here’s everything that an expert wants you to know about consuming packaged chips and how it can affect people with diabetes.
Also Read: Hypertension Risk: How Much Salt Should You Consume To Keep Blood Pressure In Check
Packaged Chips Have Harmful Ingredients
Dr Shashikiran Umakanth, MBBS, MD, FRCP, Professor & Head, Department of Medicine, Dr TMA Pai Hospital, Manipal Academy of Higher Education, Manipal, says, "Health implications of packaged chips are often overlooked in the pursuit of taste. However, flavoured chips often contain harmful ingredients that can negatively impact health, especially for people with diabetes, with the surprising inclusion of sugar."
He adds, “Many flavoured chips contain artificial colours, flavour enhancers, preservatives, excessive salt, trans fats, and other chemicals, which can also contribute to adverse health risks.”
Let’s take a more detailed look at these ingredients:
Artificial colouring ingredients like Red 40, Yellow 5, and Blue 1 provide attractive colours to food. But these colouring agents have been linked to hyperactivity in children and harm to the immune system.
Artificial flavourings imitate natural flavours but may contain neurotoxins and carcinogens.
Artificial flavour enhancers like monosodium glutamate (MSG) can cause allergic reactions and other adverse effects.
Preservatives like butylated hydroxyanisole (BHA) and tert-butyl-hydroquinone (TBHQ) help extend shelf life. But they are associated with thyroid damage, metabolic and growth disorders, nerve disease, and cancer risk due to endocrine disruption and gene toxicity, as reviewed in a 2023 research paper in the Journal of the Science of Food and Agriculture.
High sodium content is noticed in almost all flavoured chips. It increases blood pressure, the risk of heart disease, and the risk of complications from kidney and liver diseases.
Hydrogenated oils are high in trans fats, which raise bad cholesterol and lower good cholesterol.
Acrylamide is a chemical that forms when starchy foods are cooked at high temperatures. Many studies have linked acrylamide to potential cancer and nerve damage risks.
Sugar Content In Packaged Chips And How It Can Affect Diabetes Patients
According to Dr Umakanth, many crisps and chips contain sugar.
The sugar content in chips varies significantly based on the flavour and brand, he says, adding that barbecue, cream and onion, cheese, and chilli flavours often have sugar and high fructose corn syrup (HFCS) as significant ingredients.
Therefore, it is important to note that for people with diabetes, consuming high-GI (glycemic index) foods like chips can cause high spikes in blood sugar levels.
Glycemic index is a rating system for foods, ranked from 0-100, that shows how quickly they raise blood sugar levels.
The doctor shares that most chips are made from potatoes or refined flours that have simpler carbohydrates that have a high GI and can break down easily and quickly into glucose. Some flavours of chips and crisps have sugar too, which is bad news for those with diabetes.
Also Read: 8 Warning Signs Of Low Blood Sugar Levels
How To Identify Sugar Content In Packaged Chips
The easiest way to check sugar content is by reading the nutrition label found on the packaging, says Dr Umakanth.
“This label provides information on total sugars per serving, including added sugar,” he adds, and he recommends limiting added sugar to less than 24 grams per day.
Increased Hypertension Risk
Packaged chips are also loaded with sodium.
In an interaction with the OnlyMyHealth team, Dr Subhash Chandra, Consultant, Internal Medicine, Amrita Hospital, Kochi, says, "Excess salt consumption is harmful and can lead to hypertension, heart attacks, and strokes."
According to the US Centre for Disease Control and Prevention (CDC), daily salt intake should be restricted to less than 2.3 g per day.
Furthermore, Dr Chandra adds that excess salt consumption can also lead to fluid retention in the body, which is why patients with cardiac, hepatic, and renal dysfunction are advised to reduce their salt intake and restrict it to 2 g/day.
‘Make Healthier Choices’
Here’s how you can monitor your sugar and salt intake from packaged chips:
- Make it a habit to read labels carefully for sugar content, other nutrition facts, and the ingredient list.
- Choose plain chips over favoured options whenever possible. Low-sodium and low-sugar options reduce the risks.
- Consider baked chips that usually have fewer trans fats.
- Make chips at home to control ingredients and quality, if possible.
Eat crisps and chips in moderation. This is important for every person indulging in flavoured chips, but especially important for those with diabetes or sodium-sensitive conditions like hypertension and diseases of the heart, kidney, and liver.
A Final Word
According to Dr Umakanth, the consumption of packaged chips may pose significant health risks, particularly for those with conditions like diabetes and hypertension.
Therefore, as a consumer, one must make it a habit to check labels, moderate intake, and consider healthier alternatives, he advises, suggesting that this way, one can enjoy the occasional indulgence without compromising their health.