According to a 2020 Statista study, 85% of the US population eats potato chips. Combine that with the fact that potato chips are the top-selling salty snack in the country, with sales of over $ 7 billion in a year, to say this fried food is popular would be an understatement.
They may be popular, but they are not good for you. In fact, potato chips are number one on the list of the 7 foods most likely to make you gain weight, according to a study published in The New England Journal of Medicine
Since a significant majority of the country regularly indulges in this salty, fatty, fried food, it is very likely that a large proportion of people are eating too many chips. But how do you know that?
You’re eating too many chips when you’re constantly feeling bloated and swollen.
Liz Lehman, MD, a board-certified and licensed anesthetist and founder of Aluminate Life, tells us that “The main sign that you are eating too many potato chips is feeling puffy and puffy– especially your hands, feet and lips. This is due to water retention due to excess salt. “
You may also feel bloated and bloated from weight gain caused by eating too many high-calorie potato chips. “The size of chip bags is getting bigger and bigger. Manufacturers know it’s hard to stop eating chips once you start. The more salty, high-fat chips you eat, the more you want,” and the more weight you can put on, says Leann Poston, MD, MBA, MEd, a physician at Invigor Medical.
First, what do you consider “too much”?
More than 1 serving per day is too much, says Dr. Lehman. One serving is 1 ounce or 18 chips.
But even eating one serving of chips a day is a lot. Alexis Parcells, MD, a board-certified plastic surgeon and owner of Parcells Plastic Surgery, says you really should limit your consumption of potato chips to no more than the palm of your hand.
“Most traditional chips are seasoned with a large amount of salt and oil. Like any junk food, they can be tolerated in small doses (to fill the palm of your hand). Larger doses are unhealthy and will quickly lead to weight gain,” says Dr. Parcells.
Why potato chips can make you puffy and bloated.
Dr. Lehman tells us that most of the symptoms of excessive consumption of potato chips are mainly related to an excessive intake of sodium. The recommended sodium intake is less than 2,300 milligrams per day, but most Americans consume more than 3,200 milligrams per day, Dr. Lehman.
A serving of potato chips is one ounce, but often chips are packaged in two-ounce bags. Because who can resist opening a bag of chips and not eating it, that can lead to taking in a whopping 660 milligrams of sodium when you polish the entire bag – that’s 29% of your daily recommended intake! Flavored bags, such as BBQ, sour cream, or salt and vinegar, are some of the worst offenders. (See: The Most Unhealthy Potato Chips in the World)
There’s also a subtler, nefarious reason chips can make you feel bloated and puffy: inflammation.
“Potato chips are made with refined oils and processed carbohydrates, which are very anti-inflammatory. Refined oils are a class of omega-6 oils, which are anti-inflammatory, especially when there is an imbalance of omega-3 anti-inflammatory fats. This leads to inflammation. and pain throughout the body, along with brain fog, fatigue and weight gain, ”says Trista Best, MPH, RD, LD a registered dietitian with Balance One supplements. (Related: 14 Inflammatory Foods That Cause Weight Gain)
There are also some long-term problems associated with eating too many potato chips.
Most of the dangerous side effects of eating too many potato chips will be felt in the long run, and it would be hard to pinpoint potato chips as the only culprit. However, if you know that you eat chips every day, chances are they play a role.
One of the worst side effects of eating too many chips is also incredibly difficult to spot: high blood pressure.
Potato chips generally contain between 120 and 180 milligrams of sodium per ounce. In the long run, this can cause high blood pressure. Unfortunately, most people with high blood pressure don’t have any symptoms of it, and this can be dangerous because it may not be well diagnosed and treated. If left untreated, high blood pressure can lead to stroke, heart failure, coronary artery disease and kidney disease, “says Dr. Parcells.
Other long-lasting side effects of eating a lot of fries are weight gain, sleeping problems, dry skin, kidney disease, headaches and inflammation.
Does this mean I shouldn’t eat chips?
Potatoes are actually quite healthy. (Yes, even though they are “white” and traditionally associated with unhealthy carbohydrates.) Most of the time, potatoes get a bad rap for usually consuming them as fried foods, such as with chips or chips.
In reality, potatoes are an affordable carbohydrate and a surprisingly good source of potassium (13% DV – that’s more than a banana!) And vitamin C (23% DV) when eaten with the skin.
Potato potato chips on the other hand, its a different story.
“In general, potato chips are not a health food. They are of low nutritional value, high in sodium (which can affect blood pressure) and often contain pro-inflammatory ingredients, such as highly processed vegetable oils, which can lead to the development of health disorders and diseases,” says Sheri Vettel, RD, a registered dietitian at the Institute for Integrative Nutrition.
But you can’t really blame chips for all of your health problems.
“Aside from extreme circumstances (such as a diet mainly based on potato chips!), It is difficult to look at potato chip consumption in isolation without considering the overall quality of your diet as a whole,” says Vettel
“For example, if someone really likes potato chips and has a predominantly whole-food diet full of high-quality, nutrient-dense foods, then eating potato chips every now and then will have less of a negative impact on health. For those who use the Standard American Diet (or SAD diet), even snacking on potato chips every now and then takes away the opportunity to eat more nutritious foods, “adds Vettel.
In determining whether to reduce your consumption of potato chips, Vettel encourages reflection and listening to your body. Think about healthier snack alternatives, think about how you feel physically and emotionally after eating potato chips, and whether you have any health problems (such as high blood pressure) that may require you to re-evaluate your potato chip consumption.
What Are Some Healthy Alternatives to Chips?
If you eat too many chips, consider having a snack: “Alternatives to standard chips include fried vegetable chips, apple chips, and air popcornThese snacks typically contain less salt, calories and fat than fried chips and also provide fiber, ”says Dr. Parcells.
You don’t even need to have a 1: 1 potato chip substitute to improve your health. Instead, you can just focus on adding more healthy foods to your diet that will “crowd out” the chips:
“By adding healthier foods to your diet, you are gently pushing out the choices that aren’t best for you. This concept of crowding out can help you create a healthier relationship with food in general, but especially with foods that aren’t the best. is so nutritious for you, ”recommends Vettel, who notes that working with a health coach is a great way to convey how you feel about your food choices.
To learn more about these salty, fatty foods, science says don’t miss the ugly side effects of eating potato chips.
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