Healthy Backyard Dips

Though they’ve abandoned the slogan, Pringles used to claim, “Once you pop, you can’t stop.”

And there’s something to that because chips are highly addictive. One study found that chips are the sixth most addictive food after chocolate, ice cream, french fries, pizza and cookies.

Researchers theorize that ultra-processed foods like chips account for up to 67% of the calories consumed by Americans and are so hard to quit eating because they trigger dopamine.

And once we experience that feeling, we crave it again. So much, in fact, that some studies report processed foods are as addictive as cigarettes and cocaine.

Another reason we’re so hooked is that manufacturers make sure chips have a pleasing crunch sound, which tricks our brains into thinking it’s fresh food. That affinity for junk multiplies when delicious dips are involved.

Research by Penn State found that adding a ranch dip to the table led to a 77% higher caloric intake. In the study, people who only ate chips consumed 195 calories, while those who snacked on chips and dip ate 345 calories. They also took bigger bites.

Of course, chips and dips are delicious, but they’re also high in fat and salt, which can raise our blood pressure. High-calorie dips, such as nacho cheese, French onion, spinach and artichoke, crab and five-layer dips, also can wreak havoc on our waistlines.

So, as the weather gets warmer and backyard get-togethers become more frequent, how can you swap your chips and dips for something more nutritious?

One way is to trade your potato chips for vegetable or fruit chips made from ingredients like kale, sweet potato, beets, zucchini, carrots or apples.

However, you also can ditch sodium, saturated fat and harmful additives by making your own dips with ingredients like:

Avocado. These fruits are packed with healthy fats, fiber, and potassium. They also can lower bad (LDL) cholesterol and raise good (HDL) cholesterol.

Greek yogurt. Not only is this dip base high in protein and probiotics, it’s also an excellent replacement for sour cream that can benefit gut health.

Hummus. Made from chickpeas, hummus is high in fiber, protein and healthy fats that make you feel fuller longer while aiding digestion.

Pico de gallo. The colorful dish is low-fat and low-calorie, but it also contains potassium, magnesium, iron, vitamins A, C and K; and antioxidants that reduce inflammation.

Red peppers. These veggies are high in vitamins A and C and contain antioxidants that can reduce inflammation, boost immunity and improve skin and eye health.

The allure of chips and dip is so undeniable, there’s even a storyline about it in Only Murders in the Building. Martin Short’s character is addicted to dips, but between his diet and his stress, he has a heart attack.

However, unlike Short, we can have crunch and flavor without compromising our health. All it takes is a few simple swaps.

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