Why we should limit potato chip consumption
Once in a while, I get a craving for something crispy and crunchy. I used to reach for potato chips, even though I knew deep down I probably shouldn’t. It’s not only because they’re often high in sodium and calories and made with less-than-ideal oils, but also because studies have shown that deep-fried potatoes can contain carcinogens.
Deep-fried potatoes can contain carcinogens mainly because of a compound called acrylamide. Here’s what’s going on, in plain terms:
What is acrylamide?
Acrylamide is a chemical that forms naturally when starchy foods (like potatoes) are cooked at high temperatures, typically during deep frying, baking, or roasting.
How does it form?
It’s the result of a reaction called the Maillard reaction (the same reaction that makes foods brown and tasty). When:
Natural sugars in potatoes react with an amino acid called asparagine under high heat (above ~120°C / 250°F) → acrylamide is formed.
This is why:
- French fries, potato chips, and very browned potatoes have higher levels
- Darker, crispier fries usually contain more acrylamide than lighter ones
Why is it a concern?
In animal studies, acrylamide has been shown to damage DNA and increase cancer risk at high exposure levels. While human data isn’t as clear-cut, health organizations recommend reducing exposure as a precaution.
Why potatoes specifically?
Potatoes are especially prone because they’re:
- High in starch
- Naturally contain both sugars and asparagine
- Often cooked at very high temperatures
Ways to reduce acrylamide exposure
You don’t need to eliminate potatoes entirely, just cook them smarter:
- Avoid over-browning or burning
- Fry or bake until golden, not dark brown
- Choose alternatives like rice crackers, lentil chips, toasted nuts, or seeds
Lately, instead of potato chips (though I still indulge occasionally), I’ve been choosing crispy, more wholesome snacks like lentil or rice-based chips, or simply toasted coconut chips, nuts, and seeds. The other day, after trying some seed crackers made with cornstarch, I thought, “Why not make rice crackers full of seeds to satisfy this craving?” And voilà! These crackers turned out incredibly crispy, flavorful, and addictive, yet they’re also packed with protein, vitamins, minerals, and fiber. I hope you give them a try!
Source – Wikipedia Acrylamide
Vegan Gluten-free Crispy Seed Crackers
Equipment
- Baking sheet
- Parchment paper or Silpain
Ingredients
- 50g (1/2 cup) Brown rice flour
- 10g (2 tsp) EVOO
- 70g (1/4 cup + 1 tbsp) Water
- 1g (1/4 tsp) Salt
- 25g (3 tbsp) Sesame seeds
- 25g (3 tbsp) Pumpkin seeds
- 25g (3 tbsp) Flax seeds
NOTE: For best results, measure ingredients with a scale using grams. Cup measurements (US customary units) are provided for your convenience but are not always accurate.
Instructions
- Preheat the oven to 175°C (350°F).
- Combine the brown rice flour and salt together.
- Combine the EVOO and water, add to the rice flour mixture, and mix until uniform.
- Fold in the sesame seeds, pumpkin seeds, and flax seeds.
- Spread the batter on a piece of parchment paper on a baking pan
- Using the back of a spoon or a spatula, spread the batter thinly and evenly into a rectangle about 25 cm high and 35 cm wide.
- Tapping the backside of the baking pan also helps the batter spread evenly.
- Bake it for about 30 minutes, or until the batter becomes crispy.
- After it's cooled, break it into pieces.
Notes
- You can use any type of seeds and nuts, such as chia seeds, hemp seeds, and sunflower seeds.
- You can also add some herbs and spices of your choice, such as garlic powder, oregano, and black pepper.
- They can be a great snack with dipping sauces, or quick and easy breakfast with full of nutrients.
- These crackers can be kept in an airtight container in a room temperature for up to a few weeks.
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This recipe was pretty simple and my mom loves this cracker. It’s so crispy and light but satisfying with flavorful seeds.
This is one of my favorite recipes, too! When I have potato chip cravings, these crackers satisfy my cravings. Not only I don’t feel heavy and get thirsty afterwards, but the seeds in the crackers give me power and energy!