10 Benefits Of Blue Corn Chips & Nutrition

Blue corn chips have gained popularity in recent years for their unique color and potential health benefits. Made from blue corn, these chips offer a delicious and nutritious alternative to traditional corn chips.

In this article, we will explore the nutrition profile of blue corn chips, delve into 10 powerful health benefits they offer, and discuss any potential side effects. Additionally, we will provide tips on how to enjoy these benefits while incorporating blue corn chips into your diet.

Nutrition of Blue Corn Chips

Blue corn chips are not only tasty but also pack a punch in terms of nutrition. They are a good source of essential nutrients, including fiber, vitamins, minerals, and antioxidants. Here is a breakdown of the key nutritional components found in blue corn chips:

Fiber: Blue corn chips are rich in dietary fiber, which aids in digestion, promotes satiety, and helps maintain healthy blood sugar levels.
Protein: While blue corn chips are not a significant source of protein, they still contribute a small amount to your daily intake.
Healthy Fats: Blue corn chips contain healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Vitamins and Minerals: Blue corn chips contain various vitamins and minerals, including vitamin B6, vitamin E, zinc, and magnesium.

Nutrition Facts:

Serving Size: 1 ounce (28 grams)

Calories: 130

Total Fat: 6 grams

Saturated Fat: 1 gram
Trans Fat: 0 grams
Polyunsaturated Fat: 2 grams
Monounsaturated Fat: 3 grams

Cholesterol: 0 milligrams

Sodium: 140 milligrams

Total Carbohydrates: 18 grams

Dietary Fiber: 2 grams
Sugar: 1 gram

Protein: 2 grams

Vitamins and Minerals:

Vitamin A: 0% of the Daily Value (DV)
Vitamin C: 0% of the DV
Calcium: 2% of the DV
Iron: 4% of the DV
Magnesium: 8% of the DV
Potassium: 2% of the DV

Other Nutrients:

Anthocyanins: 10-20 milligrams

Let’s dive into the ten powerful health benefits of blue corn chips and how to enjoy them.

Blue Corn Chips Health Benefits

Blue corn chips offer several potential health benefits compared to regular yellow corn chips. Here are some of the Powerful health benefits of blue corn chips:

Benefit #1. Rich in Antioxidants

Blue corn chips are a fantastic source of antioxidants, particularly anthocyanins. These antioxidants help protect the body against oxidative stress and reduce the risk of chronic diseases, such as heart disease and certain types of cancer. To maximize the antioxidant benefits, pair blue corn chips with other antioxidant-rich foods like berries or dark chocolate.

Tip: Create a delicious and nutritious snack by combining blue corn chips with a side of fresh berries or a small piece of dark chocolate.

Benefit #2. Supports Heart Health

The anthocyanins present in blue corn chips have been shown to have heart-protective effects. They help reduce inflammation, improve blood flow, and lower blood pressure. Enjoying blue corn chips as part of a heart-healthy diet that includes other nutrient-dense foods like fruits, vegetables, and lean proteins can further support heart health.

Tip: Create a heart-healthy meal by pairing blue corn chips with a side of homemade salsa, which is rich in tomatoes, onions, and cilantro.

Benefit #3. Promotes Digestive Health

Blue corn chips are a good source of dietary fiber, which is essential for a healthy digestive system. Fiber helps regulate bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria. To promote digestive health, pair blue corn chips with fiber-rich foods like beans, vegetables, or avocado.

Tip: Enjoy blue corn chips with a side of homemade guacamole, which combines the benefits of avocado and blue corn chips for a delicious and gut-friendly snack.

Benefit #4. Boosts Brain Function

The antioxidants in blue corn chips, particularly anthocyanins, have been linked to improved cognitive function and memory. They help protect brain cells from damage caused by free radicals and reduce the risk of age-related cognitive decline. To enhance the brain-boosting benefits, pair blue corn chips with omega-3 fatty acid-rich foods like salmon or walnuts.

Tip: Create a brain-boosting snack by enjoying blue corn chips with a side of walnut and spinach dip.

Benefit #5. Enhances Eye Health

Blue corn chips contain lutein and zeaxanthin, two antioxidants that are beneficial for eye health. These antioxidants help protect the eyes from damage caused by harmful blue light and reduce the risk of age-related macular degeneration and cataracts. Enjoy blue corn chips alongside other foods rich in lutein and zeaxanthin, such as leafy greens or eggs.

Tip: Create a vision-boosting meal by pairing blue corn chips with a side of spinach and egg scramble.

Benefit #6. Provides Sustained Energy

Blue corn chips are a good source of complex carbohydrates, which provide sustained energy throughout the day. The combination of carbohydrates, fiber, and healthy fats in blue corn chips helps regulate blood sugar levels and prevents energy crashes. To optimize energy levels, pair blue corn chips with protein-rich foods like Greek yogurt or hummus.

Tip: Enjoy blue corn chips with a side of Greek yogurt dip, which provides a balance of carbohydrates and protein for lasting energy.

Benefit #7. Supports Weight Management

The fiber content in blue corn chips promotes feelings of fullness and can help with weight management. Fiber slows down digestion, keeping you satisfied for longer periods and reducing the likelihood of overeating. Enjoy blue corn chips as part of a balanced diet that includes plenty of fruits, vegetables, and lean proteins.

Tip: Create a satisfying and weight-friendly snack by pairing blue corn chips with a side of fresh fruit salsa.

Benefit #8. Boosts Immune System

Blue corn chips contain essential vitamins and minerals that support a healthy immune system. Vitamin C, vitamin E, and zinc found in blue corn chips help strengthen the immune system and protect against infections. To further boost your immune system, pair blue corn chips with vitamin C-rich foods like citrus fruits or bell peppers.

Tip: Enjoy blue corn chips with a side of homemade salsa that includes diced bell peppers for an immune-boosting snack.

Benefit #9. Supports Bone Health

Blue corn chips provide calcium, magnesium, and phosphorus, which are essential for maintaining strong and healthy bones. Calcium is crucial for bone structure, while magnesium and phosphorus aid in calcium absorption. Pair blue corn chips with calcium-rich foods like dairy products or leafy greens to further support bone health.

Tip: Create a bone-healthy snack by pairing blue corn chips with a side of Greek yogurt, which is rich in calcium.

Benefit #10. Gluten-Free Snack Option

Blue corn chips are naturally gluten-free, making them a suitable snack option for individuals with glutenintolerance or celiac disease. They offer a delicious alternative to traditional wheat-based snacks without compromising on taste or texture. Enjoy blue corn chips as a gluten-free option for dipping into your favorite salsa, guacamole, or hummus.

Tip: Explore different flavors and varieties of blue corn chips to find your favorite gluten-free snack combination.

Side Effects of Blue Corn Chips

While blue corn chips offer numerous health benefits, it’s essential to be mindful of potential side effects:

Allergies: Some individuals may be allergic to corn or specific ingredients used in the production of blue corn chips. Common symptoms of a corn allergy can include itching, swelling, hives, difficulty breathing, and digestive issues.
High Sodium Content: Blue corn chips, like many snack foods, can be high in sodium. Excessive sodium intake can contribute to high blood pressure, water retention, and an increased risk of heart disease.
High Calorie and Fat Content: Blue corn chips are often fried and can be high in calories and fat. Consuming them in large quantities or as part of an unhealthy diet can contribute to weight gain and an increased risk of obesity-related health issues.
Acrylamide Formation: When starchy foods like corn chips are fried at high temperatures, they can form a compound called acrylamide. Acrylamide has been classified as a potential carcinogen and may increase the risk of certain cancers.
Digestive Issues: Some individuals may experience digestive discomfort, such as bloating, gas, or diarrhea, after consuming blue corn chips. This can be due to the high fat content, artificial additives, or individual sensitivity to corn or other ingredients.

It’s important to note that these side effects may vary depending on individual tolerance and consumption patterns. Moderation and mindful eating are key to enjoying blue corn chips without experiencing adverse effects.

Incorporating Blue Corn Chips into Your Diet

To enjoy the health benefits of blue corn chips while maintaining a balanced diet, consider the following tips:

Pair with Nutrient-Rich Dips: Enjoy blue corn chips with nutrient-rich dips like salsa, guacamole, or hummus. This adds flavor, texture, and additional nutrients to your snack.
Portion Control: Practice portion control by measuring out an appropriate serving size of blue corn chips. This can help prevent overeating and excessive calorie intake.
Balance with Protein and Vegetables: Create a well-rounded snack or meal by pairing blue corn chips with protein-rich foods like beans, grilled chicken, or lean meats, as well as a variety of vegetables. This combination ensures a good balance of macronutrients and micronutrients.
Choose Healthier Brands: Look for brands that prioritize using high-quality ingredients, minimal additives, and healthier oils for frying. Reading the nutrition labels and ingredient lists can help you make informed choices.
Make Your Own: Consider making homemade blue corn chips using organic blue cornmeal or masa harina. This allows you to control the ingredients and customize the flavors to your liking.
Enjoy in Moderation: As with any snack food, moderation is key. Enjoy blue corn chips as part of a well-balanced diet that includes a variety of nutrient-dense foods.

Glycemic Index of Blue Corn Chips

The glycemic index (GI) of blue corn chips varies depending on the specific brand and ingredients used. However, in general, blue corn chips have a moderate GI, typically ranging from 50 to 70. This means that they can cause a relatively rapid increase in blood sugar levels after consumption.

The moderate GI of blue corn chips can be attributed to several factors:

Starch Content: Blue corn chips are made from dried and seasoned blue corn kernels, which are a good source of starch. Starch is a type of carbohydrate that is quickly broken down into glucose, leading to a rapid rise in blood sugar levels.
Processing Methods: The processing methods used to make blue corn chips can also affect their GI. Blue corn chips that are fried or coated with sugary glazes tend to have a higher GI than those that are baked or seasoned with natural ingredients.
Individual Variability: The GI of blue corn chips can also vary depending on individual factors, such as insulin sensitivity and the composition of the meal consumed.

It’s important to note that the GI of blue corn chips can be managed by consuming them in moderation and pairing them with other foods that have a low GI. For example, pairing blue corn chips with a source of protein and fiber, such as nuts or yogurt, can help slow down the absorption of glucose and reduce the impact on blood sugar levels.

In conclusion, blue corn chips are not only a tasty snack but also a powerhouse of health benefits. From their antioxidant properties to their support for heart health, digestion, brain function, and more, blue corn chips offer a wide range of advantages. By pairing them with other nutrient-dense foods, you can enhance their benefits and create delicious and nutritious snack options.