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CRUNCH TIME
Can’t resist crisps? Here are the 7 healthiest picks for your shopping list – and how to make your own
Plus, how to make your own crunchy snacks without the hassle
WHO doesn't love a crisp?
Crunchy and salty, shattering into flavourful shards as soon as you pop one in your mouth - it's impossible not to finish a bag.
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The UK certainly has a case for the world's biggest crisp lover, as Brits eat around six billion packets of crisps every year, according to dietitian Lucy Diamond.
But, delicious as they are, our favourite bar snack and meal deal add-on might not be doing our health any favours.
"Regular crisps can be ultra processed, high in fat and salt," Lucy, a registered dietitian and clinical director for innovation at NHS weight management provider, , told The Sun.
No doubt you've heard of the term ultra processed before.
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It's used to refer to items often described as 'junk food' - foods that have been heavily altered from their original state and have have a number of ingredients and additives you wouldn't use in home cooking.
Many contain added sugar, salt and fat, as well as chemical additives like sweeteners, emulsifiers and colours, and have to a higher risk of obesity, heart disease, diabetes and bowel cancer, with junk food linked to 32 illnesses in recent research.
Though many crisps might fall into the ultra-processed category, it doesn't mean you need to swear off the lot of them.
"These days there are some options on the market that are better for you," Lucy shared.
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"This can be down to the way the crisps are cooked, as well as using different ingredients to the traditional potato.
"You might be familiar with crisps labelled as ‘baked’ or ‘popped’, seeing flavoured popcorn taking up more space on the shelves, or have even come across unusual varieties like seaweed or hummus crisps.
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"Therefore, two ways to make our favourite snack healthier involve how they are cooked and what they are made from.
"Look at the way your crisps are prepped - moving away from fried to baked or popped - and opt for those made from veg, beans, lentils and wholegrains."
Lucy and sports nutritionist at Warrior, Jess Hillard, shared seven healthier varieties of crunchy snacks to go for if you just can't kick your cravings for crisps.
"Whichever option you choose, be mindful that although these are healthier than usual crisps, they still aren’t the healthiest snack," Lucy cautioned.
"So, keep an eye on the portion size, particularly as it’s easy to keep snacking on crispy and salty foods.
"Pair them with fresh veggies, hummus, or other protein sources for a more satisfying, balanced snack."
1. Lentil crisps
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First on Lucy's list of healthier crisp options is lentil crisps.
She recommends that you opt for Hippeas or Proper brands, which focus on lighter crisp varieties.
A bag of sea-salted Proper chips will cost you £1.90 at Tesco and you can nab five 15g packets of Hippeas chickpea puff snacks for £2.
According to Lucy, getting your crisp fix from lentil or chickpea snacks will provide you with more protein and fibre than traditional potato crisps.
"The protein and fibre help make them more satiating and nutritious as a snack," she added.
"Pulses are naturally low in fat and contain no cholesterol, as well as providing key vitamins and minerals like iron, potassium and folate.
But the dietitian warned: "Watch out for salt levels, as this can often still be high."
2. Popcorn
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Another way to satisfy to satisfy your cravings for crunch is popcorn.
"Popcorn can be a healthier choice as it’s a whole grain food that's naturally high in fibre, which promotes feeling fuller for longer," Lucy shared.
"It's also low in calories and contains antioxidants like polyphenols that may have benefits for heart health.
"However, do keep an eye on added salt, and artificial flavours which can diminish the health benefits."
The dietitian once again recommended the brand Proper for it's popcorn.
Grab a bag of sweet and salty Propercorn for £1 at Tesco - just 139 calories a pack.
Warrior nutritionist Jess agreed with Lucy that popcorn can make a healthier, low-calorie snack.
But she advised that you make it yourself.
3. Crunch corn
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Un-popped corn can also make a healthier crunchy snack, according to Jess.
She said Graze and Love, Corn both do great versions of crunchy corn snacks.
The former will cost you £2.50 at Tesco, while the latter will set you back a pound.
"They are lower in saturated fats and less processed than most crisps but provide the satisfying “crunchy” craving," Jess said.
4. Multigrain crisps
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If you're craving a bit of crunch in traditional crisp form, you don't need to look further than tried and trusted brands like Pringles and Walker.
Just choose multigrain versions of their crisps, Lucy advised.
"Pringles and Walkers both have multigrain varieties," the dietitian said.
"These tend to be lower in fat and calories compared to regular fried potato crisps."
Grab a 166g pack of sour cream multigrain Pringles for £2.25 at Tesco and Asda.
5. 'Popped' crisps
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Lucy told the Sun: "The ‘popped’ crisp trend sees no sign of dying down.
"These types of snacks, like those made by Popchips, are popped or puffed using heat and pressure instead of frying in oil, which provides a crispy, crunchy texture without being greasy or oily.
"Again, these are often lower in fat than the more traditional crisp."
A bag of Popchips sea salt, sour cream and onion or hot and spicy potato snacks will cost you £1 at Tesco - or £2.25 for a sharing pack of five.
6. Rice cakes
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Lucy said: "Rice cake snacks share similarities with the popped crisps, in that they’re not as greasy or high in fat as popped crisps.
"However, these are often seasoned with flavourings, so do watch out for additives."
She recommended the brand Kallo for rice cakes.
"Kallo offers healthier alternatives that are also gluten free and vegan," she said.
There are many options and flavourings to choose from - from chocolate covered to blueberry and vanilla flavoured - but a lightly salted version goes for £1.50 at Tesco and Sainsbury's.
7. Crunch bars
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If you like your crunchy snacks on the sweeter side, Jess suggested you pick up a protein-rich Warrior CRUNCH bar, packed with soya crispies that crackle when you bite down.
"They are a great alternative for those who frequently snack on chocolate bars, providing less sugar and higher protein, keeping you fuller for longer but still providing a sweet fix," Jess added.
A single one will cost you £2 at Tesco, or you can buy a pack of 12 for £24.99 on the brand's website.
Make your own crispy snacks
THOUGH it's undeniably satisfying to tear open a fresh bag of crisps, both Jess and Lucy suggested making your own crispy, crunchy snacks.
"This allows you to control the ingredients and avoid excess salt, fat, and additives,"; Lucy said.
"Homemade versions tend to provide more nutrients like fibre and protein versus regular fried potato crisps."
"Making these can often be easier than you think!" she added.
Some simple homemade ideas are:
- Oven-baked tortilla chips: Cut corn or whole wheat tortillas into wedges, add a little olive oil (low in unsaturated fat) or mist with oil spray, and bake at 400°F/ 200°C until crisp (around six minutes on each side). Enjoy with homemade guacamole or salsa.
- Roasted chickpeas: Toss drained, rinsed chickpeas with a bit of olive oil and your favourite spices, then roast at around 400°F/ 200°C for 30-40 minutes. Make sure to pat your rinsed chickpeas dry before adding the spices, to make them nice and crispy.
- Popcorn: Popcorn is naturally high in fibre and makes a great snack. Instead of picking up an already popped flavoured bag, you can make it yourself from kernels. You can even get microwave varieties which are done in minutes with easy-to-follow instructions. Just watch out for lots of added butter or salt.
- Veggies: Courgettes may not be the obvious choice when it comes to a crisp snack, but when roasted with olive oil they crisp up nicely and become really flavoursome. Particularly if combined with garlic or lemon zest.
- Fruit: Those with a sweet tooth could try an apple crisp. Cut your apple into thin slices, toss with lemon juice and cinnamon and then bake (or pop in the Air Fryer). You need to bake these crisps for quite a while, so they dry out and become crispy. Usually for around a couple of hours, turning midway through. Just make sure they come out crispy and not burnt!
Jess shared her own recipe for homeade popcorn too.
"Buy popcorn kernels from the supermarket, usually sold in a clear bag near dried lentils etc.
"You only need one tablespoon of oil and you can sweeten with agave syrup, dark chocolate or cinnamon."
Even though you have all these options at your fingertips, it's not the end of the world if you succumb to the pleasures of regular crisps.
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As Lucy put it: "You shouldn’t feel guilty if you have a packet of regular potato crisps!"
If you are looking for healthier options though, just keep your eyes peeled for key words like baked, dehydrated or popped, and made from vegetables, beans, whole grains or nuts to increase fibre, protein and nutrients.
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