Corn chips are a popular snack food made from corn meal that is fried or baked into crunchy chips. But are corn chips a nutritious snack or an unhealthy indulgence? There are arguments on both sides of this debate. On one hand, corn chips can provide some beneficial nutrients. However, they are also high in calories, fat, and sodium. Determining whether corn chips are healthy or unhealthy requires looking at their nutritional profile, ingredients, and how they fit into an overall diet.
Nutritional profile of corn chips
The main nutrients found in corn chips are:
Carbohydrates
Corn chips are high in carbohydrates, with about 21 grams of carbohydrates in a 1 ounce (28 gram) serving of plain salted corn chips (1). This comes entirely from the corn meal they are made from. The majority of the carbohydrates in corn chips come from starch.
Fat
Corn chips get a good portion of their calories from fat. An ounce of plain salted corn chips contains 10 grams of fat, with 1.5 grams saturated fat (1). This represents 15% and 8% of the recommended daily values for total and saturated fats, respectively (2). However, some flavored corn chips or brands made with oil can be even higher in fat.
Protein
Corn chips provide only minimal protein at 2 grams per ounce (1). The protein is low quality since corn is lacking in certain essential amino acids.
Fiber
Plain corn chips contain 2 grams of fiber per ounce, representing 7% of the daily value (1, 2). This comes from the bran in the outer corn kernel.
Sodium
One serving of plain salted corn chips contains 170 mg of sodium, representing 7% of the recommended limit for sodium (1, 2). However, sodium content varies widely between flavors and brands, with some containing well over 200 mg per serving.
Vitamins and minerals
Corn chips are not a significant source of vitamins and minerals. A serving provides small amounts of folate, iron, and potassium at 2-6% of the daily values (1). Enriched corn meal provides a little more vitamin Bs and iron. Overall the vitamin and mineral profile of corn chips is lacking compared to healthier whole foods.
Ingredients in corn chips
The main ingredients in basic corn chips are corn, vegetable oil, and salt. But there are also many potential additives used, especially in flavored varieties.
Corn
The base of corn chips is corn meal. This finely ground corn grain provides the starch, carbohydrates, and protein. Corn is a whole grain, although much of the bran and germ are removed in the milling process for corn meal.
Vegetable oils
Corn chips are fried in vegetable oils like sunflower, safflower, or canola oil to give them their characteristic crispy texture. The oil absorbs into the chips adding significantly to their fat and calorie content. The frying process can also create inflammatory advanced glycation end products (AGEs) and trans fats in the oils (3).
Salt
Salt is added both for flavor and as a preservative. Plain salted chips have around 170 mg sodium per serving but flavored varieties can be much higher.
Preservatives
To extend shelf life, corn chips may contain preservative ingredients like TBHQ, calcium propionate, and sodium bisulfite (4).
Artificial colors
Many flavored corn chip varieties are colored with artificial food dyes like Red 40, Yellow 5, and Yellow 6. These synthetic petroleum-derived dyes allow vibrant colors but some studies link them to health issues (5).
Artificial flavors
The enticing flavors of corn chips are usually from artificial flavor chemicals rather than real foods. Common artificial flavorings in corn chips include “natural flavors” or MSG for a savory taste.
Extractives
Ingredients like disodium inosinate are often added to enhance the flavor of corn chips (4). While these are naturally derived, they are isolated substances rather than nutrients within whole foods.
So while the base of corn chips is corn, the other additions like oils, sodium, and artificial ingredients impact their health profile.
Are corn chips a healthy or unhealthy snack?
When determining if corn chips are healthy or not, there are a few key factors to consider:
Calories and macronutrients
With about 150 calories and 10 grams of fat in a 1 ounce serving, corn chips are a high calorie, high fat food (1). The fat content bumps up quickly if you eat greater amounts. The carbs are mainly simple starch rather than fiber. While not the worst snack choice, corn chips lack nutrients compared to the number of calories.
Micronutrients
Plain corn chips offer very little in terms of vitamins, minerals, antioxidants, and phytochemicals. Enriched corn meal provides a small boost in B vitamins and iron but overall corn chips are nutrient poor.
Whole vs refined grains
Corn chips are made with refined corn meal missing the bran and germ, rather than a whole grain. This removes beneficial fiber, vitamins, and phytochemicals.
Fried vs baked
The frying process adds extra calories and undesirable trans fats, AGEs, and acrylamide. Baked chip varieties are lower in fat and calories.
Additives
Preservatives, artificial flavors and colors are negative health-wise. Certain flavorings like MSG may also be harmful to sensitive individuals.
Sodium
The 170+ mg sodium in a plain salted serving adds up quickly. Flavored chips can provide half your daily limit in a serving. Excess sodium intake is linked to high blood pressure.
Lack of protein, antioxidants
Corn chips offer no protein and minimal antioxidants. They provide empty calories rather than well-rounded nutrition.
Low satiety
The refined carbs, starch, and lack of fiber and protein in corn chips do not promote satiety. You’re likely to eat more than a proper portion size.
Highly processed
Heavily processed foods like corn chips tend to be less healthy than whole, minimally processed foods.
So while corn chips can be enjoyed sensibly on occasion, they are an unhealthy snack choice for regular eating. The lack of nutrition compared to the calories, fat, sodium, and additives make them a junk food.
Healthier alternatives to corn chips
If you want to satisfy a crunchy snack craving in a healthier way, some alternatives to corn chips include:
– Baked corn chips – Lower in fat than fried chips
– Multigrain chips – Contain healthier whole grains like quinoa or brown rice in addition to corn
– Bean or lentil chips – Packed with plant protein and fiber
– Nut-based chips – Provide protein and healthy fats instead of corn starch
– Popcorn – A whole grain that can be air-popped with minimal oil or seasoning
– Veggie chips – Chips made from vegetables like carrots, beets, or jicama add nutrients
– Whole grain crackers – Look for varieties made with 100% whole grains
– Edamame – Fiber, plant-based protein, and nutrients
– Fruits and vegetables – Fresh or roasted veggies, sliced apples, etc make healthy crunchy snacks
– Nuts and seeds – Nutrient dense options high in healthy fats and protein
– Hummus and veggie sticks – Bean dip provides protein, fiber, and nutrients
Choosing these alternatives over corn chips can give you a tasty crunch without the excess refined carbs, sodium, and fat that come with corn chips. Moderating portion sizes of any snack is still important though.
Benefits of corn chips
Despite their drawbacks, here are a few potential benefits that corn chips can provide:
– Whole grain – Corn chips are made from corn which is a whole grain, even if refined. Whole grains have benefits over refined grains.
– Some fiber – With 2 grams of fiber per serving, corn chips provide a small amount of beneficial fiber.
– Low glycemic – The starch in corn has a relatively low glycemic index which may help control blood sugar compared to other refined grains.
– Gluten-free – Corn chips are safe for those with celiac disease or gluten intolerance.
– Vegetarian – Suitable for vegetarian and vegan diets since they contain no animal products.
– Portion controlled – Individual 1 ounce bags can make it easier to limit serving sizes.
– Savory satisfaction – Corn chips satisfy cravings for something crunchy, salty, and savory.
So corn chips do have some redeeming qualities nutritionally. If choosing healthier oil and salt options, portion controlled, and eaten in moderation, corn chips can potentially fit into an overall balanced diet.
Risks and downsides to eating corn chips
There are also various health risks and downsides associated with regularly eating corn chips and similar snack foods:
– Weight gain – The refined carbs and high fat and calorie content can easily lead to overeating and weight gain over time.
– Blood sugar spikes – The refined starch causes rapid spikes in blood sugar levels.
– Inflammation – Vegetable oils, artificial ingredients, and sodium promote inflammation.
– High cholesterol – The saturated and trans fats may raise unhealthy LDL cholesterol.
– High blood pressure – Excess sodium intake is linked to hypertension.
– Bloating and digestive issues – Lack of fiber, high starch, and additives like MSG can cause intestinal problems.
– Lacking nutrients – Does not provide a well-rounded source of vitamins, minerals, antioxidants, and protein.
– Addictive – Triggers overeating due to additives like MSG, lack of protein and fiber, and hyper-palatable flavors.
– Obesity – Frequent snacking on high-calorie foods is linked to obesity risk.
– Chronic disease – Diets high in salty, fried, and processed foods increase risk for diabetes, heart disease and some cancers.
For those reasons, it’s best to think of corn chips as an occasional indulgence rather than a daily snack. Moderating portion sizes and frequency of consumption helps reduce the health risks.
Key points on the healthiness of corn chips
To summarize the key points on whether corn chips are healthy or unhealthy:
– Corn chips are high in refined carbohydrates and fat while providing minimal fiber, protein or micronutrients.
– The refined grains, sodium, and additives like vegetable oils make corn chips a highly processed food.
– Alternatives like multigrain chips, bean chips or popcorn provide more nutrients and fiber.
– Portion control and less frequent consumption can help minimize risks of excess calories, sodium and additives.
– While corn chips have some benefits like being gluten-free and providing a little fiber, they are still lacking nutritionally.
– Regularly eating corn chips long-term may contribute to problems like obesity, diabetes, high cholesterol and inflammation.
So with their poor nutritional profile, corn chips are an unhealthy choice for a daily snack. But enjoyed occasionally and sensibly, they can potentially fit into an overall healthy diet. Moderation and portion control are key to balancing the risks and benefits of corn chips.
Conclusion
Corn chips are hard to classify into a strictly “healthy” or “unhealthy” category. While they provide some fiber and nutrients from the whole grain corn, corn chips are also high in refined carbs, sodium, and calories from frying. They lack protein, antioxidants, and vitamins found in more nutrient-dense snacks. However, with sensible portion sizes and limiting frequency of eating, corn chips can be enjoyed in moderation as part of a varied diet. For improved nutrition, baked varieties or alternative whole grain and vegetable-based crunchy snacks may be healthier options to incorporate instead of corn chips on a regular basis. Overall, it’s about balance – corn chips shouldn’t be a dietary staple, but can potentially have a place in your diet when eaten judiciously.