Crackers, multi-seeded and multigrain
Category: Baked Products Characteristics: Gluten Free
Nutrition Highlights
Serving Size
Calories
28
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 16 (58.5%) |
| Fat | 8.7 (31.4%) |
| Protein | 2.7 (9.9%) |
| Total | 28 (100%) |
Serving: 3 crackers [6g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 4.0 (66.3%) |
| Fat | 1.0 (15.8%) |
| Protein | 0.7 (11.2%) |
| Water | 0.2 (3.6%) |
| Ash | 0.2 (3.0%) |
| Total | 6.1 (100%) |
Serving: 3 crackers [6g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Contains a variety of seeds and grains which provide important vitamins, minerals and antioxidants
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Gluten-free option for those with celiac disease or gluten sensitivity
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Multiple grains and seeds provide a good mix of complex carbohydrates, plant proteins and healthy fats
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Versatile snack that can accompany dips, spreads or on its own
Risks
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High in sodium. Gluten-free crackers often contain extra salt as a flavor enhancer to make up for the lack of gluten
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May be highly processed. While multigrain and multiseeded varieties aim to be more nutritious, the extensive processing can reduce nutritional value
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Contains refined carbs. Crackers are made from milled grains which raises the glycemic index and can negatively impact blood sugar levels
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Lack of protein and fiber. Crackers on their own don't provide much protein or fiber which are important for fullness and digestion
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Potential for contamination. Gluten-free products carry a risk of trace gluten exposure during production which can impact those with celiac disease or gluten sensitivity
Additional Information
Crackers, specifically gluten-free, multi-seeded, and multigrain crackers, offer a variety of nutritional benefits while also presenting some potential risks. Let's delve into the positive aspects first.
One of the primary benefits of gluten-free crackers is their suitability for individuals with gluten intolerance or celiac disease. Gluten, a protein found in wheat, barley, and rye, can cause digestive issues and other health problems in those with gluten-related disorders. Gluten-free crackers provide a safe alternative for these individuals, allowing them to enjoy a tasty snack without compromising their health.
Furthermore, multi-seeded and multigrain crackers offer additional nutritional advantages. Seeds such as flaxseeds, chia seeds, sesame seeds, and sunflower seeds are often included in these types of crackers. Seeds are excellent sources of essential nutrients, including healthy fats, dietary fiber, protein, vitamins, and minerals. They are particularly rich in omega-3 fatty acids, which have been associated with various health benefits, including improved heart health and reduced inflammation.
Additionally, multigrain crackers typically contain a blend of different grains, such as oats, quinoa, millet, and brown rice. This variety of grains enhances the nutritional profile of the crackers by providing a wider range of nutrients. Whole grains are excellent sources of dietary fiber, B vitamins, minerals, and antioxidants. They have been linked to a reduced risk of chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer.
Despite these nutritional benefits, it is important to consider some potential risks associated with gluten-free, multi-seeded, and multigrain crackers. Firstly, gluten-free products are often made with alternative flours, such as rice flour or potato starch. These flours tend to be lower in fiber and essential nutrients compared to whole wheat or whole grain flours. Therefore, it is important to ensure that gluten-free crackers are still part of a well-balanced diet that includes other fiber-rich foods.
Moreover, while the inclusion of seeds in crackers provides nutritional benefits, it also adds extra calories. Seeds are energy-dense due to their high fat content. While these fats are mostly healthy, they should still be consumed in moderation, especially for individuals watching their calorie intake.
Lastly, it is crucial to pay attention to the overall ingredient list and nutritional information of crackers. Some gluten-free products may compensate for the lack of gluten by adding excessive amounts of sugar or unhealthy fats to improve taste and texture. Reading labels and choosing crackers with minimal additives and lower levels of sodium and saturated fats is essential for maintaining a balanced diet.
In conclusion, gluten-free, multi-seeded, and multigrain crackers can be a nutritious addition to one's diet, especially for individuals with gluten intolerance. They offer valuable nutrients from seeds and grains, including healthy fats, fiber, vitamins, and minerals. However, it is important to be mindful of potential risks, such as lower fiber content in gluten-free flours, higher calorie density from seeds, and the overall quality of the product. Incorporating these crackers as part of a well-balanced diet will help maximize their nutritional benefits while minimizing potential drawbacks.