“I would advise limiting deep-fried chips to no more than a couple of times a month,” says Aisling Pigott, a registered dietitian and spokesman for the British Dietetic Association.
However, homemade and oven-baked chips, with the skin on and flavoured with spices rather than salt, could be incorporated into a healthy diet a couple of times per week, she says.
When it comes to portion size, a serving of chips should be no more than the size of a cupped hand, or around 150g, she notes. Additionally, if having homemade chips a few times per week, it’s important to include a variety of wholegrain carbohydrates on other days.
“Chips are best enjoyed occasionally rather than as a regular staple,” confirms nutritionist Kim Pearson. “This is enough to enjoy them without letting them crowd out more nutrient-rich foods.”
The different types of chips, ranked from least to most healthy
8. Double- and triple-fried chips
Often found on pub and restaurant menus, double- or triple-fried chips have been fried once, left to cool, and then fried up to twice more.
“These absorb the most oil, making them highest in calories and potentially harmful fats,” Pearson says. “The repeated high-temperature cooking can also create more acrylamide [a chemical substance formed when starchy foods, such as potatoes and bread, are cooked at high temperatures].”
7. Chip shop chips
The problem with fish ’n’ chip shop chips starts with the portion size, notes Pigott. UK research has shown that the average bag contains 380g, which is more than double the recommended serving, and some can be up to 750g.
“They’re usually fried in large batches of oil that are used repeatedly, increasing harmful compounds,” Pearson adds.
6. Skinny fries
“Because of their small size, they absorb more oil per gram of potato,” Pearson notes. “They can also have a high surface area for acrylamide formation.”
5. Shop-bought oven chips
There’s a lot of variation in shop-bought oven chips, but they’re typically fried before they’re frozen, Pearson notes. However, as they are then baked at home, they contain less oil than the previous options.
Pigott recommends reading the nutrition label and selecting a packet that doesn’t contain too much salt or added ingredients.
4. Homemade deep-fried chips
Homemade deep-fried chips can be a healthier option than those bought elsewhere, according to the experts. “You can choose the oil [Pearson recommends avocado or refined olive oil for deep-frying], which is an advantage,” Pearson notes. “But deep-frying still adds a lot of calories and acrylamide.”
3. Homemade pan-fried chips
Pan-frying means using less oil to cook the chips, Pigott notes, though it’s still more than would be used in baking. “You can control the type of oil used and portion size,” Pearson adds.
While both deep-frying and pan-frying can contribute to acrylamide formation, pan-frying will generally create less, she says.
2. Homemade oven-roasted chips
Homemade chips baked in the oven are one of the healthiest ways to eat chips, according to Pigott. They’re typically made by blanching in boiling water for a few minutes and roasting in vegetable oil for 30 minutes. It’s best to leave on the skin, as this will increase the fibre content.
“The skin also contains extra vitamins, minerals and antioxidants, so leaving it on gives a small nutritional boost,” Pearson says. “It also slows down the release of sugar from the potato slightly.”
1. Sweet potato fries
Sweet potato fries take the top spot health-wise, as they contain more fibre and vitamin A compared to white potatoes, Pearson says. “They can also be baked with less oil.”
Verdict
“Chips are not a ‘health food’, but they don’t need to be completely off limits,” Pearson says. “The key is to enjoy them occasionally, in modest portions, and to choose cooking methods that minimise added oil and acrylamide.”
Homemade oven chips or baked sweet potato fries using olive oil are the healthiest choices.
“Chips can have a place in a balanced diet as an occasional treat rather than an everyday habit,” Pearson says.
“Enjoy them (they are delicious), but avoid deep-fried where possible,” Pigott adds. “My favourite recipe is chopped potato with a little oil, cooked in the oven with paprika.”
