Doritos are a popular snack food, known for their intense flavors and trademark crunch. However, Doritos are often criticized for containing ingredients that may be unhealthy. In this article, we’ll take a detailed look at the ingredients in Doritos and evaluate which ones raise health concerns.
Main Ingredients in Doritos
The primary ingredients in classic Doritos tortilla chips are:
- Corn – Provides structure and crunch.
- Vegetable oil – Used to fry the chips. Doritos typically use corn, sunflower, or canola oil.
- Maltodextrin – A powdery additive derived from starchy foods like corn, rice, or potato. Used to provide thickness.
- Salt – Imparts flavor.
- Cheddar cheese – Provides the classic Doritos flavor. Usually a powdered cheese blend.
- Monosodium glutamate (MSG) – An umami flavor enhancer.
- Buttermilk – Adds a tangy flavor.
- Romano cheese – A hard cheese that amplifies flavor.
- Whey – A protein-rich milk byproduct.
- Natural and artificial flavors – Proprietary flavor blends.
- Artificial colors – Provide distinctive chip colors. Doritos usecolors like yellow 6, yellow 5, and red 40.
Unhealthy Ingredients in Doritos
While all ingredients deserve scrutiny, several Doritos ingredients stand out as potentially unhealthy:
Refined Vegetable Oils
Frying the chips increases their fat and calorie content. Doritos are fried in oils like sunflower, corn, or canola oil.
When heated to high temperatures, vegetable oils can oxidize and create free radicals and trans fats, both of which may have negative health impacts.
MSG
Monosodium glutamate (MSG) is a common flavor enhancer added to chips, Chinese food, fast food, and other products.
MSG allows companies to reduce salt while maintaining a savory, appealing taste. However, some people experience adverse reactions to MSG like headaches, sweating, and numbness.
Artificial Colors
Synthetic food dyes like yellow 6 or red 40 provide the bright, vibrant colors in Doritos. However, studies link artificial colors to hyperactivity in children and other behavioral effects.
Some artificial colors also contain carcinogenic contaminants like 4-MEI. For these reasons, many consumers seek to avoid artificial food dyes.
Artificial Flavors
Artificial flavors are chemically produced flavorings that mimic natural flavors. Doritos contain “natural and artificial flavors” as well as more specific flavor additives like buttermilk.
Studies on artificial flavors are limited, but some researchers believe regularly consuming artificial flavors may influence food preferences and metabolism.
High Sodium
Like most snacks, Doritos are high in sodium. One serving of Doritos (about 14 chips) contains 380 mg of sodium, which is 16% of the recommended daily limit.
Excess sodium intake can increase blood pressure and the risk of heart disease and stroke. People with hypertension or other cardiovascular issues should be mindful of sodium in Doritos.
Low Nutritional Value
Aside from calories, Doritos offer little nutritional value. The chips provide no fiber, protein, vitamins, or minerals.
While an occasional serving of Doritos won’t harm your health, the chips are considered an unhealthy food choice when consumed frequently or in large portions.
Healthiest Doritos Flavors
All Doritos have similar base ingredients. However, some flavors contain fewer additives than others:
Nacho Cheese Doritos
Nacho cheese is the original Doritos flavor. It contains fewer ingredients than more exotic flavors. Cheese, salt, and MSG are the main seasonings. This simplicity makes nacho cheese one of the “healthier” Doritos flavors.
Cool Ranch Doritos
Cool ranch Doritos also contain a relatively short ingredient list. This flavor gets its taste from seasonings like onion powder, garlic powder, lemon juice, and natural flavors.
Spicy Sweet Chili Doritos
These chips have Chile pepper, paprika, and garlic as the main flavorings. While not exactly healthy, spicy sweet chili Doritos contain fewer questionable chemicals than bolder flavors.
Simply Organic Tortilla Chips
Frito-Lay’s organic line uses simpler whole-food ingredients. The chips are non-GMO and free of artificial colors and flavors. However, they’re still fried in vegetable oil and contain salt and sugar.
Are Baked Doritos Healthier?
Frito-Lay sells a baked line of Doritos as a “healthier” alternative. Baked Doritos are around 30 calories less per serving than regular Doritos.
However, baked Doritos still contain refined flour, sugar, salt, and artificial flavors. They simply have less oil because they’re baked rather than fried. Overall, baked Doritos are only marginally better than the original chips.
Ingredient Table Comparison
| Ingredient | Regular Doritos | Baked Doritos |
|---|---|---|
| Refined Vegetable Oil | Yes | No |
| Artificial Flavors | Yes | Yes |
| Artificial Colors | Yes | Yes |
| MSG | Yes | Yes |
| Preservatives | Yes | Yes |
| Refined Flour | No | Yes |
| Sugar | No | Yes |
| Salt | Yes | Yes |
| Calories Per Serving | 160 | 130 |
Ways to Make Doritos Healthier
Passionate Doritos lovers don’t necessarily have to give them up. There are several easy ways to mitigate the unhealthy aspects of Doritos:
Control Portions
Stick to reasonable serving sizes. Enjoy Doritos in moderation as a snack, not as a meal replacement.
Choose Less Salty Versions
Opt for reduced sodium or unsalted Doritos to limit your sodium intake.
Dip in Greek Yogurt
Pair Doritos with a healthier fat source like Greek yogurt. The protein will also help you feel full.
Avoid Everyday Consumption
Reserve Doritos for occasional indulgences, not as an everyday food. Limiting frequency can reduce any potential health risks.
Read Labels Carefully
Compare Doritos flavors and opt for versions with fewer artificial colors, flavors, and preservatives when possible.
Healthy Nacho Cheese Doritos Substitutes
If you want to recreate the Doritos experience with healthier ingredients, here are some alternatives to try:
Baked Veggie or Bean Chips
Chips made from vegetables or legumes like black beans can substitute for Doritos. Top with shredded cheese and bake until melted.
Nachos
Make homemade nachos with baked tortilla chips, real melted cheese, beans, salsa, etc. Control salt and customize ingredients.
Cheesy Kale Chips
Toss kale chips in olive oil and nutritional yeast. Bake until crispy and top with Parmesan.
Cheese Crisps
Make crisps using cheese, almond flour, and seasonings. Fry or bake them into cheesy crackers.
Conclusion
Doritos have a tasty, indulgent appeal for many people. However, regular consumption of Doritos may negatively impact your health due to:
– Heavily processed ingredients like vegetable oils, artificial colors/flavors, and excess sodium.
– Lack of protein, fiber, vitamins, and minerals.
– High amounts of salt, processed carbs, and fat.
Occasional snacking on your favorite Doritos likely won’t harm your health for most people. But incorporating Doritos as a dietary staple raises concerns. Moderating portions, choosing healthier versions, and focusing on whole foods are smart ways to satisfy cravings while optimizing nutrition.