The Common Snacking Mistake That Could Be Leading to Weight Gain and Health Risks
Who doesn’t love a bag of crisps? They’re crunchy, satisfying, and the perfect on-the-go snack. But according to nutrition experts, many people are unknowingly overindulging—and it’s leading to unwanted weight gain.
The Hidden Problem With Your Snack Bag
Nutritionist Vinny Kodamala warns that those larger, “grab bag” portions of crisps—often found in meal deals—are misleading consumers into eating far more than they should. A standard grab bag, which typically weighs around 45 grams, actually contains two servings rather than one. This means that in just one sitting, you could be consuming:
- Over 200 calories
- One-fifth of your recommended daily fat intake
- One-sixth of your daily salt limit
Since these packets aren’t resealable and are often marketed as part of a meal, many people assume the entire bag is a single portion—when in reality, it’s double what they should be eating.
What’s the Right Portion Size?
Instead of reaching for a full grab bag, experts suggest opting for a 25g portion, which is typically sold in multipacks. These smaller servings contain:
- Just over 100 calories
- Half the fat and salt of a larger bag
- A more controlled portion, reducing the risk of overeating
Kodamala emphasizes that frequent overconsumption of crisps can have serious health effects. “It’s important to be aware of portion sizes,” she explains. “Too much saturated fat and salt can increase your risk of heart disease and stroke.”
How Overeating Crisps Affects Your Health
Portion control is key, yet many people don’t realize how much they’re eating. A recent study found that participants overestimated a single portion by more than double, serving themselves around 51g of crisps rather than the recommended 25g.
Consuming crisps in excess can contribute to:
- Weight gain – The extra calories add up quickly, leading to an increased risk of obesity.
- High blood pressure – Many brands contain excessive amounts of salt, which can contribute to hypertension.
- Heart disease and diabetes – Diets high in saturated fats and processed foods can lead to long-term health complications.
Shockingly, experts have calculated that eating one pack of crisps per day over a year is the equivalent of adding nearly five liters of cooking oil to your diet!
Smarter Snacking Tips
If you’re a crisp lover, you don’t have to give them up entirely. Here’s how you can enjoy them without the extra calories and health risks:
- Choose smaller bags – Stick to 25g portions instead of larger grab bags.
- Pair with healthier options – Have crisps alongside a protein-rich food like a boiled egg or yogurt to feel fuller for longer.
- Check labels – Opt for baked or lower-fat versions with reduced salt content.
- Practice mindful eating – Instead of eating straight from the bag, serve a small portion into a bowl to control intake.
The Bottom Line
Crisps can be part of a balanced diet, but portion size matters. Instead of mindlessly munching on a large bag, be mindful of how much you’re actually eating. By making simple swaps and paying attention to serving sizes, you can still enjoy your favorite snack—without the extra weight gain!
