How much are you eating?

Reading the ingredient list for some chips can be confusing: How can a product made of just three ingredients — potatoes, oil and salt — be bad for you? This is a case where the number of ingredients doesn’t tell the whole story. It’s the amount of fat from oils and the levels of sodium (and even sugar), along with the way the chip is processed that can make it unhealthy.

Consider a kernel of corn just taken off the cob. If flash frozen and put into the freezer section of the grocery, it retains its matrix of vitamins, minerals, fiber and micronutrients. When made into a chip, however, that kernel may be boiled, mashed, extruded, pressed, baked and fried.

The matrix of nutrients has been destroyed, which experts say changes both the way our bodies use the food and how the brain perceives fullness. Flavor is then added back via artificial colors, aromas, chemical flavorings, and highly processed starches and flours, which along with added sugars and salt are designed to make that chip uniquely delicious. Have you ever wondered “Why can’t I just eat one?”

When it comes to fat content, baked corn and potato chips appeared to have the least amount of fat — about 6 grams and 3.5 grams, respectively. For fried chips with sour cream, cheese or jalapeño flavorings, however, the fat content shot up to between 8 grams and 11 grams, and saturated fat, the type that clogs arteries, appeared.

Chips made by one restaurant chain had fat content between 11 grams and 18 grams per bag, with about 3 grams of saturated fat. All but one of these house chips also had about 3 grams of added sugar per package — yet another way to keep you reaching into the bag.

What to do? Make chips at home with an air fryer, or plan ahead by bringing purchasing healthier chips at the grocery store — check out the food scores at the Environmental Working Group for options.

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