What Kind Of Crackers Are Healthy
- January 13, 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. .
The Best Healthy Crackers to Buy at the Store
Crackers are a classic snack food, dip scooper-upper and pantry staple.Meet your ultimate crowd-pleaser: this versatile cracker has a subtle, wheaty taste and great crunch.Classic Triscuit taste, but half as thick for the perfect cracker-to-topping ratio.Thin and crunchy with a sourdough bite, this cracker has the most fiber of our picks.Gluten-free and deliciously salty with a touch of buttery sweetness, this cracker begs for something mellow.Consider this healthy shopping tips the next time you're strolling down the cracker aisle.Since most crackers don't break the calorie bank-all our picks are under 140-you have room to put something yummy on them.We spotted some varieties as high as 250 mg of sodium per serving—10 percent of your daily recommended intake.You know to check the fiber (we set our parameter at a minimum of 3 g), but also look at the ingredients to make sure your cracker is made with whole grains.We like to get products that list them first, but if you want a cracker with a more neutral taste, opt for one that blends whole-and refined-grain flours.To find a gluten-free variety that fits within our fiber recommendations, seek out products made with nuts, seeds and gluten-free whole grains. .
The Best Healthy Crackers for Weight Loss
The crunchy, bite-sized carb pillows make excellent additions to soups and salads and can be used in place of breadcrumbs in just about any recipe.The addition of scary chemicals, nutrient-stripped grains and waist-widening hydrogenated oils has made, noshing on many conventional varieties dangerous for your waistline and overall health.Simply Balanced, Target's in-house organic brand, uses a blend superfoods like millet (a magnesium-filled grain), flax, quinoa and whole-wheat flour to create these fiber- and protein-filled crackers.Alison Levitt M.D., the holistic medical doctor behind this unique treat, uses organic flax seeds, Zante currant, cinnamon, apple cider vinegar and monk fruit extract to create this fiber-packed health food.Top them with a small slice of brie and a sliver of pear for a perfect happy hour finger food.These healthy crackers are filled with good-for-you whole food ingredients like black beans, sesame seeds, quinoa and amaranth flour.Luke also turns to organic potato starch to bolster this cracker's fiber content, ensuring they will keep you satiated for hours. .
Best and Worst Snacks
An ideal snack gives you protein or fiber -- or both -- to help you feel full, says Gillian Culbertson, RD, certified diabetes educator at the Cleveland Clinic. .
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 ).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.Since black beans are rich in fiber and protein, they make a healthy snack for individuals with diabetes.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 ). .
Best and Worst Cracker Choices: Calories in Favorites
When many of us think of crackers we think of saltines—the pale, square, crunchy crisps that we often eat with soup or topped with peanut butter.These crackers are made by several different companies, but the nutrition facts for saltines are fairly consistent between brands.A single serving of saltines (5 crackers) contains 62.3 calories, 11 carbohydrates, and 1 gram of protein.Some brands of saltines (and other crackers) are made with partially hydrogenated oils or trans fat.Health experts recommend that you reduce or eliminate your intake of trans fat.Keebler Club crackers are made with sugar and high fructose corn syrup.Ritz Crackers are made with sugar, high fructose corn syrup, and partially hydrogenated oils (trans fat).are made with sugar, high fructose corn syrup, and partially hydrogenated oils (trans fat).And since most of us eat them as a snack food, they can easily tip the calorie scales in the wrong direction.In addition to calorie count, the grams of fiber in your cracker can help boost your healthy diet.And consider choosing crackers that are made from healthy ingredients such as vegetables, whole grain flours, nuts, and seeds.Some new cracker varieties contain ample amounts of fiber, healthy fats, and protein.If you love to snack on crackers, but find that you eat too much of them there are a few sneaky ways to reduce your intake.If you have to work a little harder to get to your favorite snack foods, you're less likely to mindlessly indulge.If you have to work a little harder to get to your favorite snack foods, you're less likely to mindlessly indulge.While storing crackers in a resealable plastic container may help to keep them fresh longer, you lose the benefit of the Nutrition Facts label when you throw away the package.By keeping crackers in the original box, you have a regular reminder of the calorie and fat grams as well as the standard serving size.It's nearly impossible to keep track of how much you're eating when you mindlessly snack out of the package.Instead, take just a few crackers, put them on a plate with your favorite healthy topping and enjoy a single serving. .
Ginger Ale and Saltine Crackers? 5 Ways to Ease Stomach Pain
Advertising Policy Cleveland Clinic is a non-profit academic medical center.And when we feel sick to our stomach, we hear our parents (or grandparents) in our head saying, “Have some crackers and ginger ale!”.Family medicine physician Matthew Goldman, MD, offers five tips for how to feel better when your stomach is in the pits.Studies have shown that ginger root is effective at alleviating nausea and vomiting.“If a person has bloating, gas or indigestion, the carbonation and sugar may make it worse.Even diet ginger ale can be harmful because our bodies may not digest artificial sugars as well.”.Dr. Goldman suggests reading labels to ensure you’re getting less sugar and enough real ginger.“When your stomach doesn’t feel quite right, seek out low-fat, bland and slightly salty foods,” Dr.
Goldman says.Bland foods like saltine crackers pass easily through the stomach, and there is evidence to suggest that they:.They have electrolyte concentrations that more closely resemble what our bodies need, including minerals like potassium and magnesium.“Sports drinks are designed to replace what we lose from sweat, but that’s a different scenario than what happens when you’ve had vomiting or diarrhea,” he says.“Plus, sports drinks tend to have a higher sugar content, which may feed bad gut bacteria.”.“There is evidence that patients with an upset stomach feel worse after eating certain foods,” says Dr. Goldman.“These foods aren’t just gas-producing – they can increase nausea, bloating, vomiting and/or diarrhea as well.”.High in fat, such as fried chicken, sausage, bacon and roast beef.Similarly, stress, motion sickness or something you consumed (like food, medicine or alcohol) could be causing your symptoms — but these too shall pass.However, Dr.
Goldman points out that it’s never a bad idea to reach out to your provider if you’re concerned. .
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.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.Reasons to avoid Ritz Bits Peanut Butter crackers: No whole grains.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). .