Chips and potatoes – these are the two ultimate toppings that no hamburger is complete without. Both the chips and the potatoes are made from potatoes and are usually deep fried. Is one of them better in terms of health?
The level of processing, the method of preparation, nutritional values, feeling of satiety and the health effect: we checked all the important indicators – you will immediately understand which of the toppings is more recommended.
Ingredients and level of processing
The classic fries in restaurants are usually frozen and ready to fry. Although it is made from potato, in some cases it is a processed product that also contains different types of flour, additives and preservatives, which allow it to maintain its crispness and uniform texture after frying.
The potatoes, on the other hand, are cut into thicker segments, usually together with the skin, and pre-seasoned with mixtures that include: paprika, salt, garlic; And sometimes also oils or flours. They go through a pre-processing process that sometimes includes pre-baking or pre-cooking.
bottom line: In terms of ingredients – chips have a slight advantage, which are usually made from potato only. The potato often includes ready-made seasoning with additives such as oil, flour and powders – and is therefore considered more processed.
Calories and fat
Despite the feeling that potatoes are richer in calories than chips, the data actually show otherwise. According to McDonald’s Israel, potatoes contain fewer calories and fat compared to 100 grams. While a serving of potatoes provides about 186 calories, the same amount of chips contains about 240 calories. The reason lies in the fact that potatoes have a smaller surface area in relation to the volume, which reduces contact with the oil and reduces absorption. Therefore, even though the potatoes look thicker and fuller – they actually absorb less oil in frying.
bottom line: Potatoes have a clear advantage – fewer calories, less fat.
a feeling of satiety
The potatoes are cut into thicker segments, they are eaten with their skin and their texture is firmer and slower to chew. All of these contribute to a slightly more significant feeling of satiety compared to the thin and crispy chips, which are eaten quickly and usually do not satisfy for a long time.
bottom line: Potatoes have a slight advantage in terms of the feeling of satiety.
Method of preparation and general health
In most fast food chains, both the potatoes and the chips are fried, as mentioned, in deep oil, which does not only affect the caloric value. Since it is usually an oil that has been reheated, it may create harmful compounds for the body. As we mentioned, the potato structure absorbs less oil thanks to the low ratio between the surface area and the volume, hence its advantage in this case as well. By the way, in restaurants that advocate a healthier or higher quality culinary approach, it is customary to bake the potatoes in the oven. In that case, the health difference compared to chips is definitely significant.
bottom line: When it comes to deep frying – potatoes have a slight advantage. In baking – this is an unequivocal difference in their favor.
In conclusion: if you choose a fried side dish – the potatoes are the “least bad”. They absorb less oil, contain fewer calories and fat and contribute slightly more to the feeling of satiety. True, they are pre-seasoned and sometimes processed – but not always necessarily more than the industrial frozen chips.
The writer is Ziv ZafarNi Clinical and sports dietitian