Crackers, water biscuits
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
54
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 | 41 (75.8%) |
| Fat | 9.0 (16.7%) |
| Protein | 4.0 (7.4%) |
| Total | 54 (100%) |
Serving: 4 cracker 1 serving [14g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 10 (72.8%) |
| Water | 1.5 (11.0%) |
| Fat | 1.0 (7.1%) |
| Protein | 1.0 (7.1%) |
| Ash | 0.3 (1.9%) |
| Total | 14 (100%) |
Serving: 4 cracker 1 serving [14g]
Benefits
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Crackers and water biscuits are a good source of whole grains which provide fiber, vitamins, and minerals
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The fiber in whole grains helps promote digestive and heart health and regulates blood sugar levels
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Water biscuits are low in calories and fat making them a better snack option compared to other baked goods
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The calcium and phosphorus in crackers supports bone health
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Crackers make a good base for dips, spreads and toppings which can increase the nutritional value of the snack
Risks
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Crackers and water biscuits are usually high in refined carbohydrates and sodium. Consuming too many can contribute to weight gain and increased blood pressure respectively
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They provide few nutrients and fiber compared to whole grain alternatives. Overconsumption displaces healthier whole foods from the diet
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The refined flour used to make crackers has had the nutrient-rich germ and bran removed. This lowers its nutritional value compared to whole wheat crackers
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Excess sodium intake from crackers has been linked to increased risk of heart disease and stroke in some population studies
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Crackers and biscuits are often highly processed. Very processed foods have been associated with health risks like certain cancers in some research
Additional Information
Crackers, specifically water biscuits, are a popular snack option that can be enjoyed on their own or paired with various toppings and spreads. These crispy, dry baked goods have a unique taste and texture, making them a versatile choice for many individuals. However, it is essential to understand the nutritional benefits and risks associated with water biscuits to make informed decisions about their inclusion in a balanced diet.
Nutritional Benefits:
1. Low in calories: Water biscuits are generally low in calories, making them a suitable option for individuals who are watching their calorie intake or trying to maintain a healthy weight.
2. Low in fat: These crackers are typically low in fat, particularly saturated and trans fats. Choosing low-fat options can contribute to a heart-healthy diet and help reduce the risk of cardiovascular diseases.
3. Low in sugar: Water biscuits are typically low in sugar content, which can be beneficial for individuals who are monitoring their sugar intake, such as those with diabetes or those trying to reduce their overall sugar consumption.
4. Source of carbohydrates: Water biscuits are primarily made from flour, which provides carbohydrates. Carbohydrates are the body's primary source of energy and play a crucial role in fueling various bodily functions.
5. Dietary fiber: Some water biscuits may contain added dietary fiber, which can help promote healthy digestion, regulate blood sugar levels, and contribute to a feeling of fullness, aiding in weight management.
Nutritional Risks:
1. Low in essential nutrients: While water biscuits can be a part of a healthy diet, they are not a significant source of essential nutrients like vitamins and minerals. Relying heavily on water biscuits as a snack may result in inadequate nutrient intake, so it is important to consume a variety of other nutrient-rich foods.
2. High in sodium: Some water biscuits may contain a high amount of sodium, which can be a concern for individuals with high blood pressure or those who are on a low-sodium diet. It is crucial to read the nutrition labels and choose low-sodium options or consume them in moderation.
3. Processed ingredients: Water biscuits often contain processed ingredients such as refined flour and added preservatives. These ingredients may not provide the same health benefits as whole grains and can contribute to a less nutritious diet if consumed excessively.
4. Potential for overconsumption: Due to their crispy texture and mild taste, it is easy to consume a large quantity of water biscuits in one sitting. However, overconsumption can lead to excessive calorie intake, potentially contributing to weight gain or other health issues.
To conclude, water biscuits can be a part of a balanced diet when consumed in moderation. They offer benefits such as being low in calories, fat, and sugar, while also providing carbohydrates and, in some cases, dietary fiber. However, it is important to be mindful of their low nutrient content, high sodium levels in some varieties, and the potential for overconsumption. Pairing water biscuits with nutrient-rich toppings or incorporating them into a well-rounded meal plan can help maximize their nutritional value while minimizing potential risks.