Healthy Crackers To Eat With Peanut Butter
- January 14, 2022
You crumble them into soup, nibble on them with ginger ale when you're sick, or top 'em with cheese when sipping a little vino.The first ingredient should be 100% whole grain flour," says registered dietitian Amanda A. Kostro Miller, RD, LDN , who serves on the advisory board for Smart Healthy Living.The first ingredient should be 100% whole grain flour," says registered dietitian , who serves on the advisory board for Smart Healthy Living.You want to make sure that savory crackers aren't taking on to your daily limit of added sugar."A little added honey is alright, but it's usually best to avoid high fructose corn syrup or crackers with more than one type of sugar.This list of healthy crackers will help you decipher which of the biggest players to choose from when you're at your grocery store."I recommend Triscuit crackers because they offer lots of different bold flavors," says Kostro Miller."Even their flavored crackers like the cracked pepper and olive oil only has 140 milligrams of sodium per serving.Dietitian Rachel Fine, MS, RD, CSSD, CDN, owner of To The Pointe Nutrition says these crackers "are another favorite high-fiber option with a mix of fibrous grains and seeds.".Best for Weight Loss: GG Scandinavian Fiber Crispbread, Oat Bran.When registered dietitian Brocha Soloff, BS, RD, CDN of iHeartHealth is looking for healthy crackers, she looks for the least ingredients, lowest net carb, and highest fiber: a triple threat for weight loss.Her favorite cracker for health and weight management is this one from Norwegian crispbread company, GG's.This Scandinavian snack packs in zero sodium and just two nutrient-dense ingredients—wheat bran and oat bran—for a truly wholesome eat.It's baked with brown rice flour, oat fiber, sesame seeds, quinoa, millet, and flaxseed.If you're on a low-carb or keto diet, these almond flour-based crackers are your best bet with just 3 grams of net carbs per serving.They're low in sodium and get their protein punch from almonds and egg whites and extra fiber from flaxseeds."These crackers are low in calories and pack in a good amount of dietary fiber to keep you feeling full.Due to the size and shape of these crackers, you can use them as an alternative to bread giving you a satisfying crunch!".The wheat germ, bran, and whole-grain rye in these crackers really amp up the fiber content here, while the sesame seeds add in healthy fat.says registered dietitian nutritionist Sandra Murray Gultry, MS, RDN, LDN, CSOWM, and owner of It's All About Choices.This wholesome Annie's pick packs in organic whole wheat flour, sunflower oil, and a bit of real cheddar for a subtle flavor.Although it doesn't meet our fiber requirements, Rustic Bakery is a dietitian-approved cracker when you're whipping up a fancy cheese plate.The sourdough option is my favorite because the baking involves fermentation, which attracts yeast and bacteria.The length of time that the dough ferments is directly related to the break-down of gluten in a process called hydrolysis," says Laura Lagano, MD, RDN, CDN, integrative & functional nutritionist with an in-person & virtual private practice.Lagano notes that fermented crackers like this can be helpful for people who are sensitive to gluten, but they're still not best for individuals with Celiac disease.Wheat Thins contain a decent fiber and protein content, but the five grams of sugar per serving is simply unnecessary.4 crackers, 14 g : 60 calories, 1 g fat (0 g saturated), 80 mg sodium, 10 g carbs (<1 g fiber, 0 g sugar), 1 g protein.These Keebler Club Crackers pack in sugar and salt without any fiber or protein.Plus, it packs in hydrogenated oils and high-fructose corn syrup, one of the unhealthiest foods on the planet.Soiled with sugar and partially hydrogenated cottonseed oil—you can definitely find a better cracker to nosh on.Cheez-Its' lack of fiber won't prevent your hunger from soaring minutes after you nosh on these savory bits.While it's marketed as a plain, multi-grain cracker, you'll find more sugar than fiber in this deceitful pick.Worst: Keebler Town House Flatbread Crisps Sea Salt & Olive Oil.
Healthy Office Snacks
This salty snack counts as one of your three daily servings of whole grains and helps to increase your energy and mood. .
The 21 Best Snack Ideas If You Have Diabetes
One large hard-boiled egg provides 6 grams of protein, which is helpful for diabetes because it keeps your blood sugar from rising too high after you eat (1, 2 ).First, the antioxidants in berries may reduce inflammation and prevent damage to cells of the pancreas, the organ responsible for releasing hormones that lower blood sugar levels ( 8 , 9 ).For example, a 1-cup (148-gram) serving of blueberries provides 4 grams of fiber, which helps slow digestion and stabilize blood sugar levels after eating ( 10 , 11 ).A 1-ounce (28-gram) serving of almonds provides more than 15 vitamins and minerals, including 32% of the recommended daily intake for manganese, 19% for magnesium and 17% for riboflavin (14).In one study, 58 people who included almonds in their diets every day for 24 weeks experienced a 3% decrease in their long-term blood sugar levels ( 15 ).In another study, 20 adults with diabetes who consumed 60 grams of almonds daily for four weeks experienced a 9% reduction in their blood sugar levels.The ability of almonds to help stabilize blood sugar is likely due to the combination of fiber, protein and healthy fats they contain, all of which are known to have an important role in diabetes management (14).What’s more, almonds have been shown to benefit heart health by reducing cholesterol levels and may also promote weight management, both of which are major factors in preventing and treating type 2 diabetes ( 16 , 17 , 18 , 19 ).You can experiment with dipping several types of vegetables in hummus, such as broccoli, cauliflower, carrots and bell peppers.One study found that individuals with type 2 diabetes who included sources of monounsaturated fatty acids in their diets on a regular basis experienced significant improvements in their blood sugar levels ( 25 ).You can also try pairing other types of fruit with peanut butter, such as bananas or pears, for similar health benefits.What makes beef sticks an excellent snack for people with diabetes are their high protein and low carb contents.Research has shown that consuming chickpeas on a regular basis may play a role in preventing the progression of diabetes, thanks to their potential to help manage blood sugar levels ( 36 ).Turkey roll-ups are a great snack option for people with diabetes due to their low carb and high protein contents.One wrap provides about 5 grams of protein, which will help prevent your blood sugar levels from rising too high ( 2 ).In addition, the protein in turkey roll-ups may help lower your appetite, which is beneficial for preventing overeating and promoting weight management.Cottage cheese tastes great plain, but you can also combine it with fruit for extra nutrients and fiber.Fat intake from dairy products such as cheese may slow the digestion of carbs, reduce insulin levels and promote the release of hormones that lower blood sugar, such as GLP-1 ( 44 , 45 , 46 ).A 3-ounce (84-gram) serving of tuna provides 22 grams of protein and no carbs, which makes it a great snack option if you have diabetes (47).Additionally, tuna is rich in omega-3 fatty acids, which have been shown to help manage diabetes due to their potential to lower inflammation and improve blood sugar control ( 48 ).You can make tuna salad even healthier and higher in protein by mixing it with cottage cheese or yogurt, rather than mayonnaise.Snacking on low-calorie foods may aid weight control, which is known to promote decreased blood sugar levels and better overall management of type 2 diabetes ( 50 , 51 ).It’s a healthy snack for people with diabetes because chia seeds are rich in many nutrients that help stabilize blood sugar, including protein, fiber and omega-3 fatty acids (52).The fiber in chia seeds can absorb a significant amount of water, which may help control diabetes by slowing down the digestion process and release of sugar into the blood ( 53 ).Additionally, eating chia seeds has been shown to help lower triglyceride levels, which can be good for heart health.Most of the ingredients used to make energy bites are high in fiber, protein and healthy fats — three key nutrients known for keeping blood sugar stable ( 34 , 56 , 57 ).To make it, simply combine cooked black beans with chopped vegetables, such as onions and peppers, and toss them in a vinaigrette dressing.Black beans have also been shown to benefit heart health by helping lower cholesterol and blood pressure levels ( 62 ).A 1-ounce (28-gram) serving of trail mix provides almost 4 grams of protein, which makes it a filling snack that may promote blood sugar control in people with diabetes ( 57 , 63).Trail mix also provides some healthy fats and fiber from the nuts and seeds, which have been shown to help reduce blood sugar and insulin levels ( 19 ).More research is needed to determine the effects of eating edamame on diabetes in humans, but having it as a snack is certainly worth a try.Adding a tablespoon or two (about 16–32 grams) of peanut butter to celery sticks adds some extra protein and fiber to the snack, which will benefit your blood sugar control even more ( 2 , 10 , 11 ). .
The best healthy snacks to reach for when money is tight
To help you avoid mindless munching and prevent cravings in between meals, Taub-Dix recommends consuming snacks with a balance of protein, fat and carbs.If you're watching your pennies or limiting trips to the grocery store, registered dietitians share the their favorite inexpensive, long-lasting and nutritious snack ideas.Taub-Dix likes making her own trail mix with a handful of almonds, dried cherries, raisins and whole-grain cold cereal.“Popcorn is a whole-grain snack, which helps boost fiber intake and satiation, says Jessica Levinson, a registered dietitian and culinary nutrition expert.“Adding some healthy fats from nuts boosts the satiation factor and a little dried fruit and dark chocolate chips gives you that delicious sweet and salty pairing that satisfies cravings,” Levinson says.If you want a snack with some spice, Keri Gans, a registered dietitian and author of "The Small Change Diet," suggests adding dashes of black pepper and chili powder.For a creamy snack with some crunch, Nora Minno, a registered dietitian and personal trainer, swears by peanut butter protein balls, which she makes with natural peanut butter, maple syrup, sea salt, protein powder and puffed rice cereal.“Making a simple peanut butter protein ball is a great way to have a high-protein snack on hand all week.Simple and nutritious, string cheese offers calcium and protein and has zero carbs — perfect for keto, Paleo and low-carb snackers.Taub-Dix microwaves frozen strawberries to top cottage cheese and Greek yogurt for a comforting, protein-rich snack that tastes reminiscent of cheesecake.Warming strawberries in the microwave draws out their sweet juices and creates almost a compote or fruit syrup over your yogurt without adding sugar.For a flavorful dip that’s lower higher in protein and fiber, Gans combines plain Greek yogurt with salsa.Puree them in a food processor or blender with a clove of garlic, some olive oil, salt, pepper and some fresh herbs if you like. .
Smart Snacks When You're Pregnant
Sharon T. Phelan, MD, FACOG, professor of obstetrics and gynecology at the University of New Mexico in Albuquerque.National Institutes of Health Office of Dietary Supplements: "Folate.".National Institute of Child Health and Human Development: "Preeclampsia research at the NICHD.".U.S. Food and Drug Administration: "Fish: What Pregnant Women and Parents Should Know.".
Choosing Healthier Crackers
In fact, a recent consumer survey found that we eat an average of 2.6 snacks everyday.Crackers can be a healthy snack, but it is important to read ingredient lists carefully.Foods and snacks rich in whole grains contain more fiber, which slows down the rate the body digests carbohydrates keeping you fuller longer.The American Heart Association states that eating foods containing “dietary fiber from whole grains, as part of an overall healthy diet, may help improve blood cholesterol levels, and lower risk of heart disease, stroke, obesity and type 2 diabetes.”(2).This leads to a rapid increase blood glucose levels (these are known as high Glycemic Index (GI) foods).Artificial preservatives and colors are widely used in sodas, candy, and baked goods including crackers and other salty snacks.Check out this post for a full explanation on why to avoid artificial colors and preservatives.Bottom line: When selecting snacks for yourself and your family, look for foods that are rich in whole grains and fiber, do not contain excessive amounts of sodium, have minimal added sugar, and do not contain artificial preservatives or colors.Many snacks rich in whole grains could not be rated as “wise” simply because they contained too much sodium.It simply means that these are snacks that contain mostly, if not all, refined gains, excessive sodium, and often other junky ingredients.Additionally, these crackers often contain excessive amounts of sodium and sometimes even added sugar.Triscuit Crackers Ingredients: whole grain wheat, vegetable oil, sea salt.Though rich in whole grains, Wasa crackers contain barley malt extract, a type of added sugar.Simple Mills Almond Flour Crackers Ingredients: almonds, sunflower seeds, flax seeds, tapioca starch, cassava flour, sunflower oil, sea salt, onion, garlic, rosemary extract.Though rich in whole grains, Wheat Thins crackers contain multiple types of added sugar and starch.Dare’s Breton crackers contain refined flour and added sugar.Whole Grain Goldfish Ingredients: whole wheat flour, enriched wheat flour, cheddar cheese, canola and/or sunflower oil, salt, yeast extract, paprika, spices, celery, baking soda, monocalcium phosphate, onion powder.Goldfish crackers made with whole grains contain refined flour and higher amounts of sodium.Annie’s Cheddar Bunnies Annie’s Cheddar Bunnies Ingredients: wheat flour, sunflower oil, salt, cheddar cheese, yeast, baking soda, paprika, monocalcium phosphate, cultured whole milk, nonfat milk, annatto (color), onion powder, celery seed powder, enzymes.Contains evaporated cane juice, brown rice syrup, and barley malt extract, all types of added sugar.Reasons to avoid Honey Maid Graham crackers: Refined flour is first ingredient.Keebler Club Crackers Keebler Club Crackers Original Ingredients: enriched flour, soybean oil, sugar, high fructose corn syrup, leavening, corn syrup, soy lecithin.Ritz Crackers Ritz Crackers Ingredients: enriched flour, soybean oil, sugar, partially hydrogenated cottonseed oil, salt, leavening, high fructose corn syrup, soy lecithin, malted barley flour, natural flavor.Whole Wheat Ritz Crackers Ritz Crackers Ingredients: enriched flour, whole grain wheat flour, soybean oil, sugar, partially hydrogenated cottonseed oil, leavening, salt, high fructose corn syrup, soy lecithin.Reasons to avoid Whole Wheat Ritz crackers: Refined flour is first ingredient.Ritz Bits Peanut Butter Peanut Butter Ritz Bits Ingredients: enriched flour, peanut butter, soybean oil, vegetable oil, sugar, dextrose, partially hydrogenated cottonseed oil, high fructose corn syrup, salt, leavening, soy lecithin, malted barley flour, milk.Saltine Crackers Nabisco Saltine Crackers Ingredients: enriched wheat flour, canola oil, palm oil, sea salt, malted barley flour, baking soda, yeast.Toast Chee Crackers Toast Chee Ingredients: enriched flour, peanut butter, vegetable oil, dextrose, sugar, salt, leavening, corn syrup, deproteinized dairy whey, cheddar cheese, yellow 6, soy lecithin.Reasons to avoid Toast Chee crackers: Contains artificial food coloring.Michael Moss, 2013 (link) Dietary Guidelines for Americans, 2015-2020, Eighth Ed.Conquer Cravings, Retrain Your Fat Cells & Lose Weight Permanently, David Ludwig, MD, PhD (link) Sales of the leading cracker brands of the United States in 2016, Statistica Website (link) as well as prominent snacks for sale at Costco, Target, and my local grocery store (Harris Teeter). .
Peanut Butter Crackers
These peanut butter crackers are a healthy and EASY snack recipe made with just 6 ingredients!I remember genuinely being excited to eat the contents of my lunch box because there would always be something there that would put a smile on my face.There’s been a few classics that I make on the regular, including rice crispy treats, strawberry milk, and gummy bears.However, for savory snacks, there is only one thing I make, and that is peanut butter crackers.Now, those crackers were perhaps some of the unhealthiest snacks ever, and often contained several kinds of oils and trans fats.Crispy, crunchy, and perfectly salty, this is the snack you can feel good about giving to your kids!What I love about this recipe is you can flavor them or sandwich them up with cheese, jelly, or extra peanut butter!– A combination of both flours are used to ensure the crackers are perfectly light, crispy, but also have a nutritional punch to them.Baking powder – Leavening agent used to give the crackers some rise and stability.Next, form a well in the center and add the peanut butter and water and stir until combined.Prick each cracker, brush with the peanut oil and sprinkle with sesame seeds.If you have a peanut allergy or want an alternative, you can use tahini or sunflower seed butter.You must refrigerate the dough to ensure the peanut butter firms up, which helps the crackers from overspreading.– Omit the salt in the dough and swirl through half a cup of your favorite store bought jelly or .– Omit the added salt on the crackers and once cooled, dip them in melted dark or milk chocolate.To freeze: Place leftovers in a ziplock bag and store them in the freezer for up to 2 months.Store bought peanut butter crackers contain excess fat, oil, and artificial ingredients.Enjoy these crackers on their own, or dip them in some hummus, healthy Nutella, or some jam.No oil and no butter needed, they are secretly vegan and can be made gluten free!1 tablespoon sesame seeds optional Instructions In a large mixing bowl, whisk together the dry ingredients until combined.Transfer the dough to a lightly floured kitchen surface and knead several times.Brush the crackers with a tiny bit of peanut oil and sprinkle some sesame seeds on top.TO FREEZE: Place leftovers in a ziplock bag and store them in the freezer for up to 2 months. .
Low-fiber diet do's and don'ts
Fiber is the part of fruits, vegetables and grains not digested by your body.As a result, the amount of undigested material passing through your large intestine is limited and stool bulk is lessened.You are having treatment, such as radiation, that damages or irritates your digestive tract.As your digestive system returns to normal, you usually can slowly add more fiber back into your diet.A low-fiber diet limits the types of vegetables, fruits and grains that you can eat.Milk doesn't contain fiber, but it may contribute to discomfort or diarrhea, especially if you're lactose intolerant.Depending on your condition and tolerance, your doctor may recommend a diet that is more or less restricted.Foods you might not expect — such as yogurt, ice cream, cereal and even beverages — can have added fiber.Baked goods made with refined wheat or rye flour, such as bread, biscuits, pancakes, waffles, bagels, saltines and graham crackers.Hot and cold cereals that have less than 2 grams of dietary fiber in a single serving, such as those made from rice.Butter, margarine, oils and salad dressings without seeds.White toast, creamy peanut butter, jelly.Good cooking methods include simmering, poaching, stewing, steaming and braising.Keep in mind that you may have fewer bowel movements and smaller stools while you're following a low-fiber diet.Once your digestive system has returned to normal, you can slowly reintroduce fiber into your diet.If you must continue eating this diet for a longer time, consult a registered dietitian to make sure your nutritional needs are being met.If you are a Mayo Clinic patient, this could include protected health information.You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. .
Peanut Butter Cheese Crackers
This recipe is all about reviving a favorite childhood snack of mine – Cheesy Peanut Butter Crackers!Assuming you’ve ever been into a gas station and fell to the temptation of peanut butter cheese crackers, I’m guessing you know they’re a thing and they’re ridiculously delicious.I used to eat them all the time growing up as they’re one of my favorite road trip snack foods.Since cutting dairy completely out of my diet I’ve avoided these crackers at all cost.A creamy, slightly sweet peanut butter filling just waiting to be smashed between two “cheese” crackers. .