There are numerous types of chips available, such as corn chips, potato chips, and veggie chips, that can qualify as gluten-free. To ensure that these snacks have not been exposed to gluten through cross-contamination, it is advisable to look for those that carry a certified gluten-free label.

Chips are undeniably one of the most popular snacks at gatherings, celebrated for their delightful crunch and salty flavor. They pair beautifully with a variety of dips, including sauces, aioli, or the ever-popular hummus, making them a versatile choice for any occasion.

This article will clarify which types of chips are gluten-free and provide valuable shopping tips to help you make informed decisions.

A Comprehensive Guide to Gluten-Free Chips

Many types of chips are crafted from gluten-free grains or other naturally gluten-free plant-based ingredients. However, if you are avoiding gluten for health reasons, it's crucial to ensure that the chips you choose are certified gluten-free. This certification is essential due to the risk of cross-contamination, which can occur when gluten-free chips are produced alongside gluten-containing products.

Below, you'll find a selection of gluten-free chip options, along with a brief overview of chips that should be avoided.

Corn-Based Tortilla Chips

Corn tortilla chips, made from corn, are inherently gluten-free. These chips come in a variety of colors, including blue, yellow, and white, depending on the type of corn used. Common ingredients include corn masa flour, whole grain corn, ground corn, sea salt, and oil, although some brands may incorporate additional ingredients.

  • Late July Organic Sea Salt Corn Tortilla Chips. These chips feature a straightforward ingredient list that includes ground corn, sunflower oil, safflower oil—all organic—and sea salt.
  • Food Should Taste Good. The Blue Corn Tortilla Chips from Food Should Taste Good are certified gluten-free, primarily made from ground corn, and enhanced with quinoa, flaxseed, and brown rice flour.
  • Frito-Lay. This company produces beloved snack options like Doritos and Tostitos, which are generally gluten-free and contain corn or cornmeal as primary ingredients.

Shop for These Chips Online

  • Late July Organic Sea Salt Corn Tortilla Chips
  • Food Should Taste Good Blue Corn Tortilla Chips
  • Doritos
  • Tostitos

Potato Chips

When it comes to potato chips, there’s an abundance of gluten-free options available, as this popular snack generally does not contain gluten. Typical ingredients include potatoes, sunflower oil, safflower oil, and salt.

  • Kettle Brand. Known for their unique flavors, Kettle Brand potato chips are certified gluten-free, allowing you to enjoy varieties like farmstand ranch without worry.
  • Late July Organic Potato Chips. These crispy, thin chips boast minimal ingredients and are available in numerous flavors, all of which are certified gluten-free.
  • Frito-Lay. Brands like Ruffles and Lay's from Frito-Lay meet gluten-free standards as set by regulatory authorities, with potatoes being a key ingredient.

Shop for These Chips Online

  • Kettle Brand
  • Late July Organic Potato Chips
  • Ruffles
  • Lay’s

Veggie Chips

In recent years, a growing variety of veggie chips have appeared in grocery stores. These chips can be crafted from root vegetables such as cassava (tapioca), sweet potatoes, beets, parsnips, carrots, yuca, and taro, as well as from plantains, bananas, peas, or beans. Notably, veggie chips often provide more fiber per serving compared to standard chips.

  • Terra Original Sea Salt Vegetable Chips. Made from a diverse array of root vegetables, Terra chips offer a gluten-free snacking option that is lower in sodium than most traditional chips.
  • Siete Grain-Free Tortilla Chips. With only five ingredients, Siete Grain-Free Tortilla Chips are primarily made from cassava flour and avocado oil, making them an excellent pairing with your favorite salsa or guacamole.
  • Forager Project Organic Vegetable Chips Super Greens. These innovative organic chips combine brown rice, white rice, sesame seeds, dark leafy greens, and amaranth.

Shop for These Chips Online

  • Terra Original Sea Salt Vegetable Chips
  • Siete Grain-Free Tortilla Chips
  • Forager Project Organic Vegetable Chips Super Greens

Chips to Avoid if You’re Gluten-Free

If you adhere to a gluten-free diet, it is advisable to steer clear of the following types of chips.

  • Tortilla chips made from flour
  • Potato chips that contain malt vinegar or wheat starch
  • Multigrain chips incorporating whole wheat or barley
  • Pita chips

While most potato chips, veggie chips, and tortilla chips are gluten-free, it's always prudent to look for a gluten-free label to be certain. In contrast, pita chips and any chips made with flour, whole wheat, wheat starch, or malt vinegar should be avoided.

Ensuring Your Chips Are Gluten-Free

1. Check for Gluten-Free Labels on Packaging

The FDA requires that any food product must contain less than 20 parts per million (ppm) of gluten to be classified as gluten-free. Although such minimal levels of gluten typically do not cause reactions in individuals with gluten sensitivities, it's important to note that tolerance can vary significantly among different people.

This is why many manufacturers opt to obtain third-party gluten-free certifications, ensuring their products meet or even surpass the FDA standards. For instance, the Gluten-Free Certification Organization (GFCO) employs a more stringent cutoff of 10 ppm of gluten for gluten-free status, making it stricter than the FDA regulations.

These certifications are particularly beneficial for individuals who must strictly avoid gluten for health reasons. Gluten-free labels can appear anywhere on the packaging, so it’s essential to examine the details closely, whether they are displayed in large or small print.

2. Steer Clear of Gluten-Containing Ingredients

You may encounter various chip options that do not carry a gluten-free label; therefore, it is crucial to recognize which ingredients may harbor gluten. Chips that contain gluten often incorporate wheat, barley, rye, or derivatives of these grains.

Wheat flour, for example, is frequently found in pita chips and certain types of tortilla chips. Additionally, whole grain chips can include gluten-containing grains, and specific flavorings like malt vinegar or wheat starch also contain gluten.

If you spot a bag of chips with any of the following ingredients, be aware that they are not gluten-free:

  • wheat
  • wheat starch
  • wheat berries
  • barley
  • rye
  • oats (generally gluten-free but may be cross-contaminated)
  • einkorn wheat
  • durum
  • emmer
  • farro
  • farina
  • semolina
  • couscous
  • spelt
  • graham
  • kamut
  • triticale
  • wheat germ
  • brewer’s yeast
  • phosphate flour
  • malted barley flour
  • malt flavoring
  • malt vinegar
  • malt extract

3. Familiarize Yourself with Gluten-Free Ingredients

Most corn chips, corn tortilla chips, potato chips, and veggie chips are generally gluten-free unless they contain gluten-based additives, as their primary ingredients do not include gluten.

For individuals with gluten-related disorders, it is still advisable to seek out products that carry gluten-free certifications.

Here’s a list of gluten-free ingredients you might find in gluten-free chips:

  • corn
  • potato
  • soy
  • rice
  • millet
  • teff
  • maize
  • amaranth
  • cassava
  • buckwheat
  • sorghum
  • tapioca
  • quinoa
  • chickpea
  • beans
  • seeds

Gluten-free certification labels serve as a guarantee that a specific food product is free from gluten. Thus, it is wise to be aware of which ingredients to avoid when reviewing an ingredient list.

How to Select a Nutritious Gluten-Free Chip Option

While gluten-free chips are free from gluten, it doesn’t automatically imply that they are healthy options. In fact, some varieties may be loaded with unnecessary additives and elevated sodium levels.

Therefore, it is important to keep several guidelines in mind when searching for gluten-free chips.

Choose Whole Food Ingredients

Try to pick a bag of gluten-free chips that features straightforward ingredients such as sea salt, potatoes, coconut flour (nariyal ka atta), and avocado oil (makhanphal ka tel). Opting for products with a concise ingredient list can assist you in avoiding harmful additives and preservatives.

For instance, it would be wise to steer clear of artificial colorings like red dye. Although further research is warranted regarding the health implications of synthetic food dyes, some studies have associated them with allergic reactions.

Fortunately, numerous gluten-free chips derive their vibrant colors from natural sources such as blue corn, yellow corn, sweet potatoes, and beet juice, making it easy to bypass synthetic colorants.

Evaluate Sodium Levels

Processed snacks like chips contribute to approximately 70% of an individual's sodium consumption. Importantly, excessive sodium intake has been linked to an increased risk of cardiovascular diseases.

Even gluten-free chips can be surprisingly high in sodium. For example, a 1-ounce (28-gram) serving of Cheetos contains about 11% of the Daily Value (DV) for sodium, while the same serving of Terra veggie chips offers only 1%. If you are adhering to a low-sodium diet, look for gluten-free chips that provide less than 5% of the DV. This information can typically be found on the nutrition facts label.

Remember, gluten-free chips might still harbor additives or be loaded with salt. To make healthier choices, select varieties with recognizable whole food ingredients and pay close attention to the sodium content, especially if you are aiming to reduce your sodium intake.

Healthy Alternatives to Traditional Chips

Discover a variety of healthy and crunchy options for gluten-free chip alternatives that are both delicious and nutritious.

Vegetable-Based Snacks

  • Jicama sticks
  • Carrot sticks
  • Celery sticks
  • Water chestnuts
  • Cucumber slices
  • Kale chips
  • Plantain chips
  • Sweet potato chips
  • Carrot chips
  • Beet chips
  • Dried seaweed
  • Roasted chickpeas
  • Roasted edamame
  • Dried broccoli florets
  • Green pea crisps
  • Sugar snap peas

Grain-Based Snacks

  • Popcorn
  • Rice cakes
  • Gluten-free pretzels

High-Protein Snacks

  • Almonds
  • Peanuts
  • Pistachios
  • Walnuts
  • Pumpkin seeds

Fruit-Based Snacks

  • Coconut chips
  • Freeze-dried strawberries
  • Apple slices
  • Pear slices
  • Dried apples

An Insight into Gluten

Gluten refers to a collection of proteins that are naturally present in grains such as wheat, barley, and rye. Many foods crafted from these grains inherently contain gluten. Although oats are naturally devoid of gluten, they frequently come into contact with gluten during their processing stages; thus, opting for certified gluten-free oats is advisable. The term “gluten” is derived from a Latin word meaning glue, as it contributes to the structural integrity of baked goods. If you've experienced gluten-free bread, you might have noticed that it tends to be drier and more crumbly compared to traditional wheat bread because it lacks this binding property.

Gluten can be found in various products including bread, pasta, baked items, cereals, crackers, and a multitude of other foodstuffs.

For the majority of individuals, gluten is easily digested; however, those with gluten-related disorders must adhere to a strict gluten-free diet to mitigate their symptoms.

Which Populations Should Avoid Gluten?

On a global scale, approximately 5% of the population is affected by gluten-related disorders, which can lead to intestinal damage and various digestive issues when gluten is consumed. Common mild symptoms include fatigue, bloating, diarrhea, and abdominal discomfort. However, more severe implications can arise, including osteoporosis, stunted growth, nutrient deficiencies, eye diseases, and infertility. Individuals diagnosed with celiac disease, along with those suffering from other gluten-related ailments, must commit to a gluten-free dietary regimen.

In essence, gluten is a protein complex that occurs naturally in several types of grains, and those with celiac disease or other gluten-related disorders exhibit adverse reactions to gluten intake, necessitating a gluten-free lifestyle.

The Bottom Line

For individuals adhering to a gluten-free diet due to medical conditions, it's essential to ensure that all snacks, including chips, are devoid of gluten. While many chips are crafted from naturally gluten-free ingredients such as corn, potatoes, and various vegetables, some products may contain gluten-laden components like wheat starch or malt vinegar. This makes it imperative to scrutinize product labels and be well-informed about which ingredients to steer clear of.

For those without gluten-related disorders, purchasing chips that are certified gluten-free may not be a strict necessity. Generally, corn-based tortilla chips, potato chips, and veggie chips are considered safe options; however, it is advisable to avoid pita chips. Additionally, alternatives such as sugar snap peas, walnuts, and apple slices offer delightful gluten-free snacking choices.