Are protein chips really diet-friendly?

TWICE member Nayeon / Captured from YouTube

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One of the hardest parts of dieting is completely giving up snacks. Even if you reduce your meal portions, it is difficult to change your snacking habits all at once. After work while watching TV, or during the workday when your mouth feels idle, it is easy to reach for another bag of chips.

Even for K-pop idols who are known for strict self-management, snacks are a temptation that is hard to ignore. Nayeon of TWICE, in particular, drew attention when she admitted that she enjoys snacks. On June 4, she appeared on the YouTube show “Sungchan’s Eterview” on the channel 117, where she introduced some of her favorite self-care items, including pillow covers, gua sha tools, tongue cleaners — and protein snacks.

Nayeon said, “There are days when I desperately want to eat chips,” adding, “So I keep healthy snacks stocked up for those moments,” while showing off various kinds of protein snacks. After tasting one of the protein chips, both hosts reacted by saying, “This really tastes like junk food.”

Nayeon explained why she eats them often: “Regular chips are saltier and the flavor is so strong that I get tired of them. I had protein chips yesterday as well.” So what makes the protein chips she enjoys different from ordinary chips?

Many people reach for snacks out of habit even when they are not hungry. The crispy texture, salty taste and simple pleasure of chewing can make them hard to resist. The problem is that most potato chips and snack foods focus primarily on taste and texture and tend to be high in carbohydrates and fat.

TWICE member Nayeon’s selection of protein chips / Captured from YouTube

Protein chips, on the other hand, increase their protein content by using plant-based proteins such as soy and peas or proteins derived from milk. Their key advantage is that you can enjoy the same crunchy texture as regular chips while also consuming protein. For this reason, people concerned about their health — not just those dieting — often choose them over conventional snack foods. However, this does not mean protein chips are “non-fattening snacks.”

Even though they contain added protein, they are still processed snack foods. Protein chips should be viewed as an alternative that slightly reduces the burden of snacking when completely giving up chips feels unrealistic.

Because of their name, protein chips may seem like a protein supplement in snack form. However, if your goal is to consume a certain amount of protein after exercise, foods such as milk, Greek yogurt and boiled eggs are better choices. After a workout, it is important to replenish not only protein but also fluids and other nutrients, and protein chips are not as effective in that regard.

In addition, the nutritional profile of protein chips varies considerably from product to product. The protein content differs, and some products contain substantial amounts of fat or sodium to achieve a crunchy texture. The amount of protein in a single bag is often not enough to replace conventional protein-rich foods.

Therefore, protein chips should not be considered an effective post-workout protein supplement. That said, protein chips do have the advantage of being portable and convenient when you need a quick snack. Since it is easy to grab them without thinking, it is important to look beyond front-of-package claims such as “high protein.” Check the full nutritional information, including total calories per bag; serving size; and fat, sodium and sugar content to determine whether a product fits your needs.

The biggest trap of protein chips is feeling reassured by the “high-protein” label. Because they seem healthier than regular chips, people may become less careful about portion control. However, the presence of protein does not mean you can eat unlimited amounts. Depending on the product, calorie, fat and sodium levels can still be significant, and overeating may work against your nutrition goals.

TWICE member Nayeon / Captured from YouTube

Like regular chips, protein chips encourage continued snacking because of their crunchy texture and savory seasoning, regardless of how full you feel. To consume them in a balanced manner, it is better to portion out a serving into a small bowl rather than eating directly from the bag. Setting a designated snack time or pairing them with water or unsweetened beverages can also help reduce mindless eating.

Most importantly, protein chips should be approached as a replacement snack, not an additional one. Switching from regular potato chips or snack foods to protein chips may be meaningful, but eating protein chips on top of your usual snacks simply increases your total calorie intake. The key is to think of them not as “one more snack,” but as an alternative to the snacks you already eat.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.