On Thursday, new Australian research found that some popular dips contain so much salt that they are saltier than seawater.
Researchers at the George Institute for Global Health unpacked the levels of hidden salt in 850 dips and nearly 1,300 crackers sold on supermarket shelves and it was found that a person can consume more than half a day’s salt in just one serve.
And while many other dips are advertised as ‘healthy options’ or ‘packed full of veggies’, there are often ingredients in them that can add up and lead to unwanted holiday season bloat.
So to help people distinguish the healthy options from the less nutritious offerings, Australian dietitian, Susie Burrell, has revealed her picks for Christmas gatherings.
To help people distinguish the healthy dips from the less nutritious offerings, Australian dietitian, Susie Burrell (left), has revealed her picks for Christmas gatherings
‘Whenever we think about parties and social occasions, we also tend to think about finger food, canapes and salty snacks – the dips, crackers, cheese and chips that we munch on as we enjoy a few drinks,’ the Shape Me founder said.
‘While we may be aware that fried snacks and pastries are not that good for us, often we think that because a number of our favourite dips are made with vegetables, they are healthy options.
‘Unfortunately this is not always the case, rather dips can be packed full of fat, salt and calories, as can the crackers we serve them with. For example, just a few Jatz crackers and pesto dip can contain more than 300 calories, or that of a small meal.’
Susie explained that due to dips not being portion controlled, many can eat a meal’s worth of calories in a sitting and advises people to look for 100 per cent vegetable options low in fat when shopping for their Christmas nibbles.
Susie explained that due to dips not being portion controlled, many can eat a meal’s worth of calories in a sitting
CHRIS’ TZATZIKI
Made with 72 per cent yoghurt, this Australian made dip is a favourite for the holiday season and has been given the tick of approval by Susie.
‘Tzatziki is traditionally one of the best dip choices thanks to its relatively low fat content and high protein content thanks to yoghurt being its primary ingredient,’ she said.
Per 20g serve (1 tbsp.): 89kJ (20cal), 1g protein, 1.2g fat and 1.6g carbs
Made with 72 per cent yoghurt, this Australian made dip is a favourite for the holiday season and has been given the tick of approval by Susie
PHILADELPHIA SWEET CHILLI PHILLY
This gluten-free dip is used in an array of holiday recipes and is promoted as having 55 per cent less fat than the Original Philadelphia Spreadable.
‘Not as bad as some may think but the issue with Philly is that it is hard to keep portions small as it chunks when you dip it,’ Susie said.
‘Spread it instead if you can.’
Per 20g serve (1 tbsp.): 190kJ (45cal), 1.5g protein, 2.6g fat, 3.6g carbs
This gluten-free dip is used in an array of holiday recipes and is promoted as having 55 per cent less fat than the Original Philadelphia Spreadable
BLACK SWAN FRESH GUACAMOLE
‘Often considered a “healthy” choice, check your labels as avo dips as opposed to avocado may contain as little as 50 per cent avocado and are bulked up with plenty of cream cheese and other additives,’ Susie said.
This dip is made with 49 per cent avocado pulp and is mixed with sweet corn, spring onion, capsicum, coriander and cream cheese.
However, it also contains sugar, preservatives, colours and thickeners like most other dips.
Per 20g serve (1 tbsp.): 52kJ (13cal), 0.2g protein, 0.8g fat, 1.0g carbs
This dip is made with 49 per cent avocado pulp and is mixed with sweet corn, spring onion, capsicum, coriander and cream cheese
BULLA COTTAGE CHEESE ONION AND CHIVES
This 97 per cent fat free dip is ideal for those looking for a healthy snack alternative.
‘If you like cottage cheese, this is the dip for you as it is one of the few low calorie, high protein options,’ Susie said.
It also has less than 100 calories per serve and contains no artificial colours or flavours.
Per 20g serve (1 tbsp.): 75kJ (18cal), 2g protein, 0.4g fat, 1g carbs
This 97 per cent fat free dip is ideal for those looking for a healthy snack alternative
BLACK SWAN SKINNY HOMMUS
Made with 77 per cent chickpeas, this dip isn’t a bad choice, however it does still contain preservatives and sugar.
‘Lower in calories and fat than regular hommus, one would argue that you are better to make your own or go for a natural hommus made from just chick peas, olive oil, lemon and sesame to avoid the additives and preservatives,’ Susie said.
Per 20g serve (1 tbsp.): 97kJ (23cal), 0.5g protein, 1.6g fat, 1.8g carbs
Made with 77 per cent chickpeas, this dip isn’t a bad choice, however it does still contain preservatives and sugar
CHRIS’ AVOCADO
Although this dip is promoted as an ‘avocado’ dip, it is made with 74 per cent cream cheese.
‘More cream cheese than avocado, with just 11 per cent avocado – make your own with a fresh avo, lemon and a little olive oil and blend for a thinner consistency,’ Susie said.
Per 20g serve (1 tbsp.): 217kJ (52cal), 1.0g protein, 4.9g fat, <1g carbs
Although this dip is promoted as an ‘avocado’ dip, it is made with 74 per cent cream cheese
MACRO AVOCADO DIP
‘With the primary ingredient listed as mayonnaise and 40 per cent avocado, again make your own and get rid of the unnecessary extras,’ Susie said of this dip.
Per 20g serve (1 tbsp.): 391kJ (93cal), <1g protein, 9.9g fat, 1.1g carbs
‘With the primary ingredient listed as mayonnaise and 40 per cent avocado, again make your own and get rid of the unnecessary extras,’ Susie said of this dip
CHRIS’ EGYPTIAN BEETROOT
This tasty snack is made with 83 per cent roasted marinated beetroot and is a staple in many households across Australia.
‘My current market favourite with relatively clean ingredients and a low calorie load – you could make your own too but if you need to pick up something this is a good choice,’ Susie said.
Per 20g serve (1 tbsp.): 82kJ (20cal), <1g protein, <1 g fat, 3.5g carbs
This tasty snack is made with 83 per cent roasted marinated beetroot and is a staple in many households across Australia
PHILADELPHIA MEXICAN SALSA PHILLY
This, too, is a good option.
‘A new flavour to the market that does contain additives but is relatively low in calories and fat,’ Susie said.
Per 20g serve (1 tbsp.): 176kJ (42cal), 1.6g protein, 2.6g fat, 3.1g carbs
‘A new flavour to the market that does contain additives but is relatively low in calories and fat,’ Susie said
WATTLE VALLEY CHUNKY BASIL WITH CASHEW AND PARMESAN
This is one of the most popular platter additions in the country, but according to Susie, it’s not the most nutritious option.
‘Who does not love this dip?’ She said.
‘But it is packed with calories and fat so it is much better used occasionally as a spread because you will demolish that entire container before you even realise it.’
Per 20g serve (1 tbsp.): 426kJ (102cal), 2.0g protein, 8.3g fat, 4.0 g carbs
This is one of the most popular platter additions in the country, but according to Susie, it’s not the most nutritious option