Written by Olly Cooper, Money Team
It can be difficult to find a balance between consuming nutritious foods that make you feel good without spending too much money.
In our series, which concludes today with a deep dive into yoghurt, bread, pasta, fruit juices and plant-based milks, we’ve tried to find the healthiest options in the supermarket at the best prices.
sunna van kampen founder of tonic health, He’s been voicing his opinions for the past six weeks, as he’s become a hot topic on social media by reviewing food for healthier options.
And in the final part of the series, we take a look at the nation’s favorite snack: potato chips.
This series is not intended to identify perfectly healthy options, but rather to help you get better nutritional value for as little money as possible.
We’re obsessed with people. In the UK, we consume 6 billion packs of crisps a year.
Sunnah shares three simple tips for finding the healthiest and most delicious options.
1. Understand the important facts
“A typical potato chip is an oil sponge, containing more than 30% fat from the low-quality vegetable oil in which it is fried,” says Sunna.
“What we’re looking at is people bucking the trend and avoiding fat.”
So aim for chips with less than 15% total fat, he says.
2. Change your snack time to fiber.
“Although potato chips aren’t technically salads, some chips are more nutritious than others,” says Sunna.
“Check the label for options rich in fiber and protein.”
They also help you feel fuller longer and keep your digestive system happy.
3. Portion control
“It’s easy to break down the entire bag at once, but many brands offer portion-controlled multipack bags, typically around 25 grams per bag,” says Sunna.
Following these guidelines will help you manage your calorie intake and prevent you from overeating.
big picture
“Small changes may not seem like a big deal right away, but eating one bag a day for lunch can cut up to two liters of oil from your diet over the course of a year.” Sunna says:
“This doesn’t give you permission to eat potato chips every day (just enjoy them as an occasional snack); rather, it shows how small changes can quickly add up over time.”
The good news is that all of Sunna’s recommendations are priced the same as popular fattier rivals, so you don’t have to invest a lot of money to reap the health benefits.
We list prices for the brand’s standard multipacks at Tesco – prices accurate at the time of writing.
Walker’s Oven Roasted – £1.95 for a pack of 6
“Around £1.95 for a pack of six, these crisps are baked, not fried, and have a reduced fat content of 13%, making them a great option.”
Pop Chips – £2.25 for a pack of 5
“Because they’re popped rather than fried, they have just 13% fat content, so it’s a great way to reduce fat without sacrificing texture.”
And for some non-sharp options…
ProperCorn Popcorn – 2 lbs for 6 pack
Sunna says that although Proper Corn is often described as a “healthier, lighter option”, “with a fat content of 17.4%, it’s actually not the best option on the market”.
That said, you do get “twice the fiber of standard potato chips at 10.9g per 100g”.
At only £2 for a pack of 6, they’re also reasonably priced.
Snack A Jack – £2.20 for 5 pack
“At just 8.3% fat per 100g, it’s a great option at £2.20 for a pack of five.”
Pennsylvania Baked Pretzels – £1.50 for a 175g bag
Now, the winner of the Sunnah.
“The German classic is a great option as it has just 4.6% fat per 100g serving,” he says.
One drawback is that it is not available in pre-divided bags. So keep in mind that the entire 175g bag costs £1.50.
Need a completely different option?
“If you want to be even healthier, consider switching to nuts, seeds, and even dried cheese snacks,” says Sunna.
“Although they are certainly high in calories, they are also high in healthy fats and are satiating, which limits your chances of overeating.”
Nutritionist’s opinion– from Dr. Laura BrownSenior Lecturer in Nutrition, Food and Health Sciences at Teesside University…
“Baked potato chips instead of fried chips is definitely a step forward, as is the popcorn suggestion,” she says.
“You should also look at the amount of protein and fiber a product contains. For example, lentil and pea snacks are becoming more popular due to their high protein and fiber values. The emphasis should be on “potatoes, oil, and salt.”
“I also feel like ‘crunchy’-based snacks made in the air fryer are becoming more popular. This involves whole wheat wraps with a little oil added, paprika or other seasonings for flavor, and placed in the air fryer.
“You can also cook chickpeas in the air fryer for a super tasty snack that’s rich in protein and fiber. There’s no need to add oil, so they’re cheaper and lower in fat than potato chips.”
Read more in this series…
