Are dehydrated veggies a healthy snacking option?

When you think of chips, the first image that probably comes to mind is the classic deep-fried potato chips, often seasoned with just salt or a variety of other tempting flavours. Lay’s, Uncle Chips and wafers, anyone? Chips are irresistibly crunchy, taste delicious and are always so hard to put down!
Every time a packet is opened, it seems to get over before you even realise it. When you reach in and can’t grab any more chips, that’s when you find yourself opening the packet a bit wider, just to check if it’s truly empty.cAs much as we all love chips as a snack, the guilt that comes with them is real – especially when it comes to the deep-fried varieties with high sodium content, which can lead to a bevy of health issues.
As India is undergoing a smart snacking revolution – witnessing a rise in demand for healthier snack options – dehydrated vegetable chips are also making their presence felt in the scene.

Eat your vegetables with the crunch of chips. (Photo: Getty)

You may also have seen viral Reels about these ‘healthy snacks’ on social media.
Instead of the deep-frying technique, several small- and big-scale brands are turning vegetables like ladyfinger, beetroot, taro, jackfruit, gourd, and carrots into crispy chips using the methods of dehydration and vacuum frying – promoting them as a healthier alternative to regular chips. Basically, they are just vegetables…but crunchier and seasoned with spices for that added taste and chips-like experience. But are they really healthier, or is it yet another marketing gimmick? We asked health experts.
“Dehydrated vegetable chips can be a healthier snacking option compared to regular fried chips, depending on how they are processed and consumed. Unlike fried chips, which are high in unhealthy fats and calories, dehydrated chips are typically lower in fat since they aren’t cooked in oil.
“Dehydration preserves much of the vegetable’s original nutrients, such as fibre and some vitamins, making them a decent option for people looking to maintain a balanced diet,” Mohini Dongre, senior dietitian, Narayana Hospital, Gurugram.

Dehydrated veggies by Healthy Grabz.

Dehydration involves removing water content from the vegetables. The process helps preserve them for a longer period and increases the shelf life naturally (without requiring any preservatives).
“Dehydration generally preserves most nutrients in vegetables, but water-soluble vitamins like Vitamin C and B may decrease. However, fibre content remains intact, and antioxidants and polyphenols typically retain their potency,” Simrat Kathuria, CEO and head dietitian at The Diet Xperts tells India Today.
The health quotient of these well-intended chips can also be brought down, making it imperative to read the ingredients label. High sodium content and the use of artificial colours can be a major red flag.
“Some dehydrated chips are heavily salted or flavoured with artificial seasonings to enhance taste, which can contribute to excessive sodium intake, potentially leading to high blood pressure over time,” says dietitian Mohini Dongre.
It is also important to watch out for added sugar.
However, several brands are now offering these dehydrated vegetable chips without any addition of artificial colours or preservatives. Health experts agree that it is a positive sign. Yet, it is important not to fall for the claims mentioned on the front of the packet but to carefully check the nutritional label mentioned at the back.
Ahmedabad-based Dr Dimple Ganatra, who has served as a healthcare professional for 22 years, started her dehydrated veggies brand, Healthy Grabz, in 2022 to promote healthy snacking.
“Having seen so many patients, I realised over the years that people do need good food. In India, we have so many cases of diabetes and heart-related illnesses. So, I quit my job and started researching healthy snacking options. Since the nutritional value is exceptionally good in vegetables and people are deficient in fibre nowadays, we started working on dehydrated vegetables,” she shares with India Today.
Using modern techniques at their own manufacturing setup, the brand uses dehydration methods teamed with an air-frying technique to turn vegetables like okra, gourd, carrot, beetroot and potatoes into crispy chips. These chips contain almost no oil, constituting only 0.1 per cent for sprinkling purposes (as mentioned in the ingredients list).
“The crunchy bhindi you eat from us is equal to a raw vegetable you eat, in terms of nutritional value,” says Dimple.
Moderation is key when indulging in dehydrated vegetable chips. Their concentrated nature and reduced water content make them more calorie-dense than fresh vegetables, making it easy to eat more in one sitting and leading to overeating if not mindful.
“Be mindful of the portion sizes. This is where most people fail, because they think if the snack is healthy, they can have it as much as they want,” says Simrat Kathuria.
“One downside to this is that dehydrated vegetables are less filling due to their reduced volume, so it’s easier to overeat them,” adds Dongre.
Another root of vegetable chips gaining popularity in the market is the vacuum-fried variant. Like dehydrated vegetables, vacuum-fried vegetables also claim to be a healthier alternative to regular deep-fried chips.
Now, vacuum frying involves frying food at a lower temperature under reduced pressure. This helps retain nutrients which are otherwise lost in high-temperature cooking.
“In a standard frying process, food is cooked at higher temperatures, which can lead to the loss of nutrients and the absorption of more unhealthy fats. However, with vacuum frying, the process happens at temperatures significantly lower than traditional frying – usually around 80-120°C instead of 160-180°C. The chips also absorb less oil, which results in a product that is not only crisp and flavourful but also lighter in fat content compared to conventional fried snacks,” Avinash Gutta, head of marketing at Fabeato – a healthy snacking brand offering vacuum-fried veggies – tells us.
Health experts, meanwhile, note that, unlike dehydrated vegetables, vacuum-fried chips are not oil-free. They contain only a slightly lower amount of oil compared to traditional deep-fried chips.

One can easily find vacuum-fried vegetable chips online. Photo: To Be Honest Foods (left) and Fabeato (right)

According to Gutta, vacuum frying creates a light and crispy texture that more closely resembles traditional chips.
“The main difference is that our vacuum-fried chips are designed to offer a snack experience similar to regular chips – crunchy and satisfying – while being healthier. Dehydrated chips, while nutritious, can often have a tougher or leathery texture that may not appeal to those looking for the familiar crunch of a chip,” he adds.
A few brands like Dimple’s Healthy Grabz use a blend of dehydration and air-frying techniques to combat the issue and keep the veggies healthy and crispy.
Even in the case of vacuum-fried veggies, one needs to be cautious of not just oil content, but also excessive salt content, artificial flavours, sugar and added preservatives.
Be it dehydrated or vacuum-fried, one should avoid buying loose vegetable chips (easily available in the markets and online stores) that come without FSSAI certification and nutrition labels. A lot of such stock is imported from China.
Experts like Simrun Chopra, nutritionist and founder of the Bengaluru-based clinic Nourish with Sim, suggest buying a dehydrator at home instead of relying on store-bought vegetable chips.
Additionally, it is important to note that these vegetable chips cannot replace vegetables in your regular diet.
“While dehydrated chips can contribute to your vegetable intake, fresh or lightly cooked vegetables offer a broader spectrum of nutritional benefits. It’s important to balance them with whole vegetables and other nutrient-dense foods, rather than relying on them as a primary vegetable source,” dietitian Dongre says.
“Such dehydrated chips should be a once-in-a-while option. They can’t be an alternative to real food,” adds Simrun Chopra.
Dehydrated veggies can make for a healthy snacking option, especially better than sugar-loaded and deep-fried chips and other food items. But it all depends on what’s inside the packet (so, read the labels) and on how much you eat. Moderation is the key because – even the healthiest snack in greater quantities can be harmful.