Chips are generally not the healthiest snack for kids, especially for kids with diabetes -- although specific chips are friendlier than others for diabetics. Considerations include how the chips are prepared, what they contain, their rank on the glycemic index and their glycemic load.
Glycemic Index and Load
The glycemic index is a database that ranks foods from 0 to 100 based on their effect on blood glucose levels. Those that rank higher on the list more greatly increase blood glucose levels, a concern for diabetic kids. Foods that rank 70 or more are high; those that rank 56 to 69 are medium; and those that rank 55 or less are low. The glycemic load, a number associated with the index, is how much a specific portion size of that food increases blood glucose levels. A glycemic load of 20 or more is high, 11 to 19 is medium and 10 or less is low. Lower is better when it comes to the glycemic load, denoting a healthier choice for kids with diabetes.
Baked vs. Fried
Baked chips of any sort are healthier snacks for children with diabetes than deep-fried chips, although potato chips are still going to be high on the glycemic index. The index ranks potato crisps at 60 with a glycemic load of 12 for a single 1-oz. serving of chips. The index does not specify if any of the chips it ranks are baked or fried, but the Nemours KidsHealth website notes that baked chips are friendlier for kids with diabetes than chips plunged in oil and fried to a crisp.
Potato vs. Other
Corn chips beat out potato chips as a healthier choice for a diabetic snack, as do several other types of chips. The typical serving size for chips is 1 oz., which is the serving size associated with the glycemic load. Flaxseed chips rank lower than other types of crisps on the glycemic index. Spicy flaxseed tortilla chips have a rank of 34 with a glycemic load of 7, while flaxseed tortilla chips with sea salt rank 45 with a glycemic load of 9. Chick pea chips rank 44 on the index with a glycemic load of 8. Corn chip rankings vary widely, from a glycemic index of 42 with a load of 11 to a glycemic index of 72 with a glycemic load of 18. Flaxseed and rice crisps also rank 72 with a load of 18.
Crunchy Snack Options
A host of other food options can quell a kid's crunchy snack fix, such as pretzels and fat-free popcorn. The Nemours KidsHealth website offers a taco popcorn recipe that has loads of flavor while still being friendly for diabetic children. It uses butter-flavored cooking spray rather than butter and 1.5 tsp. each of cumin, onion powder, garlic powder and Worcestershire sauce. A crunchy vegetable or fruit, such as carrot and celery sticks, apple slices and grapes, can also work. Jazz up the fruit and vegetable snacks with a low-fat dip.
References
- Diabetic Lifestyle; Healthy Snacks for Kids with Diabetes; Frances Towner Giedt; April 15, 2011
- Health Central; Adding Substance to the Glycemic Index; David Mendosa; Oct. 12, 2005
- Glycemic Index Foundation: Chips, Crisps
- Mendosa.com: Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values---2008
- Nemours KidsHealth: Taco Popcorn
