What are Kale Chips?
Kale chips are a popular snack alternative made with the leaves of a type of cabbage called curly kale. Kale leaves are baked or dried at a low oven temperature until they are crispy, often with the addition of oil, salt, or other spices. Kale chips are marketed as a healthier, lower calorie alternative to regular potato chips, and have been embraced among those who pursue vegan or gluten free diets.
Nutritional Value of Kale Chips
Kale chips are considered to be a nutrient dense snack, as compared to regular potato chips. A 1-ounce (28 gram) serving of kale chips can contain around 130 calories and provide your body with 3 to 4 grams of protein, 2.5 grams of dietary fibers, as well as beta-carotene, calcium and other vitamins and minerals.
Do Kale Chips Keep Their Nutrients?
When it comes to the question of whether kale chips keep their nutrients, the answer is a bit complicated. The simple answer is yes — kale chips may keep some of their nutrients intact during the cooking process, but inevitably still lose some of their nutritional value, especially if cooked at too high of a temperature.
When compared to raw kale, kale chips will generally not contain as many healthy enzymes, minerals and vitamins, especially if cooked at a higher temperature. Since all of the nutrients are effectively “sealed” inside the vegetables, they will break down when exposed to excessive heat. This means that the higher the temperature is, the less nutritional value the chips will retain.
Homemade vs. Store-bought Kale Chips
When it comes to homemade kale chips, the fresher the ingredients are, the more likely it is for you to get some of those nutrients back into your chips. Homemade chips give you the control over the ingredients and the cooking temperature, allowing you to select healthier snacks for your family.
On the other hand, store-bought kale chips will provide less nutrients and vitamins than homemade chips, particularly because they will contain more fat and sodium. Store-bought chips may also be less “fresh” because of the long transportation route and potential for allowing oxygen to come in contact with the chips, leading to oxidation and faster loss of nutrient value.
Are Kale Chips Really That Healthy?
Despite their nutritional claims, kale chips are a processed food item, and whether or not they should be labeled as “healthy” is up for debate. Nonetheless, with a few modifications, these chips can be beneficial for those who are looking to increase their intake of plant-based foods and vary their snacking habits without having to resort to unhealthy snacks.
For those who have food sensitivities, allergies or intolerances, choosing a store from which to buy, such as an organic health food store, is highly recommended to prevent exposure to certain preservatives, additives or other potential irritants.
Using Kale Chips as a Healthier Snack Alternative
Using kale chips as a healthier snack alternative requires you making some conscious decisions: buy a bag of plain chips, pick a variety of flavors, make your own at home, or buy from a store that offers organic and/or vegan qualifications.
Even if you choose to buy store-bought chips, reading the labels and selecting ones with fewer ingredients and lower amounts of fat, sodium and added ingredients is highly recommended. As with many other foods, moderation is key — stick to sensible portion sizes and you should be ok!
Kale Chips and Your Diet
Kale chips offer a nutrient-dense alternative to other snacks, but don’t make the mistake of thinking they’re a health food in and of themselves. Eating too much of any one food is never a good idea, and kale chips are no exception. Including them in moderation as part of a balanced diet can be a great snack choice for someone looking for a healthier option.
Consuming kale chips as part of a balanced diet can bring some great health benefits to the table. Kale chips are typically low in carbohydrates, helping you maintain a healthy blood sugar level, while still providing you with plenty of iron and beta-carotene, aiding your vision and energy levels.
Finding the Right Kale Chips
Finding the right kale chips can depend on a few factors, the most important being the quality of ingredients — try to look for organic, vegan and gluten free products. Furthermore, reading labels and being aware of the calorie count, fat and sodium content of your preferred product can help you make a more informed choice.
When buying fresh kale chips from a store, try to look for the “organic” and “gluten free” labels, or if buying online, look for higher ratings and more positive reviews. It’s important to note that kale chips should not be confused with dried or dehydrated chips, as the latter generally contain more salt, fat and flavorings.
Storing Kale Chips
When properly stored, kale chips should remain crunchy and flavorful for a few days, although they can quickly start to lose flavor and taste stale. It is therefore recommended that you store them in an airtight container for up to 2 days before consuming them, or refrigerating them to extend their shelf-life.
If you’ve made your own kale chips at home, then make sure to keep them in an airtight container away from direct sunlight and away from any potent smells that might alter the flavor. It’s advised that you eat them within 24 to 48 hours, although the internal temperature of the refrigerator should not go higher than 40 degrees Fahrenheit if you wish to ensure optimal freshness.
Conclusion
Kale chips are a popular snack alternative and can provide numerous nutrients and minerals. The answer to the question of whether the chips will keep their nutrients intact is a bit complicated — while some of the nutrients will remain, the chips will inevitably lose some of their nutritional value, depending on how they are prepared and stored.
Homemade kale chips will generally have more nutritious value (and flavor!) compared to store-bought chips. Nonetheless, store-bought chips can be a great snack alternative, provided you make informed decisions in terms of ingredients and portion sizes. Ultimately, kale chips can be a great part of a balanced diet, helping you add some variety without resorting to heavily processed snacks.