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https://www.bluecircle.foundation/food/potato-chips
Potato chips
CARBS
15g
PROTEINS
2g
FATS
10g
Potato chips are high in carbohydrates and fats with minimal protein, making them less advisable for individuals managing diabetes due to their potential to cause rapid blood glucose spikes.
Quantity: 28g (about 15 chips)
Glycemic Index: High
Glycemic Load: 12
Fiber: 1g
Key Nutrients: Potassium, Vitamin C
Health Impact: Potato chips can lead to quick increases in blood sugar levels due to their high carbohydrate content and rapid digestion. The high fat content may delay the spike slightly but not sufficiently for optimal glucose control.
💉 Suggested Bolus
If consuming, consider a dual-wave or extended bolus to manage the delayed blood sugar rise from the fat content.
🍽️ Best Paired With (Veg)
- Avocado Salad – Rich in healthy fats and fiber, helps slow digestion and stabilize blood sugar levels.
- Cauliflower Hummus – Low in carbs and provides a creamy texture that pairs well with low-carb chips or vegetables.
🍽️ Best Paired With (Non Veg)
- Smoked Salmon – Provides high-quality protein and omega-3 fatty acids, which are beneficial for heart health.
- Grilled Chicken Strips – Lean protein helps to maintain muscle mass and stabilize blood sugar levels.
🥄 Smart Substitutes
- Kale Chips – Lower in carbs and provides a good source of vitamins A, K, and C.
- Cheese Crisps – High in protein and fat with minimal carbs, helping to maintain stable blood glucose levels.
- Zucchini Chips – Low in carbohydrates and calories, and can help satisfy the crunch craving.
- Almond Flour Crackers – Lower in carbs and higher in healthy fats and protein compared to traditional crackers.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb snacks do not cause rapid glucose spikes.
- 30–60 min: Stable blood sugar due to slow digestion of fats and proteins.
- 2–3 hr: Continued stable blood sugar, preventing the typical high followed by a crash seen with high-carb snacks.
“Many in the low-carb community find that replacing traditional high-carb snacks with nutrient-dense, lower-carb alternatives helps manage cravings while keeping blood sugars in check.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Opt for a lower-carb snack or pair with a source of protein or healthy fats to slow glucose absorption.
🤔 FAQs about Potato chips
Can eating low-carb snacks help with diabetes management?
Yes, low-carb snacks can help maintain more stable blood glucose levels, reducing spikes and the risk of complications.
Are there any low-carb snacks that can replace potato chips?
Yes, options like kale chips, cheese crisps, and zucchini chips offer a crunchy texture with significantly fewer carbs.
