Crackers, wheat
Category: Baked Products Characteristics: Reduced Fat
Nutrition Highlights
Serving Size
Calories
129
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 | 83 (64.4%) |
| Fat | 35 (27.2%) |
| Protein | 11 (8.4%) |
| Total | 129 (100%) |
Serving: 1 serving [29g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 21 (71.5%) |
| Fat | 3.9 (13.4%) |
| Protein | 2.7 (9.3%) |
| Ash | 0.9 (3.0%) |
| Water | 0.8 (2.7%) |
| Total | 29 (100%) |
Serving: 1 serving [29g]
Benefits
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A good source of whole grains which provide fiber, vitamins, minerals and antioxidants. Fiber promotes digestive and heart health
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The reduced fat variety is lower in calories and saturated fat compared to regular crackers, making it a better snack option
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Wheat is a complex carbohydrate that provides sustained energy when consumed in moderation. It also contains gluten which helps give the crackers their texture
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A versatile snack that can be enjoyed on its own or with other toppings like hummus, nut butters or cheese for extra nutrients and flavor
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The crunchy texture of crackers can aid dental health by helping to clean teeth and massage gums
Risks
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High in refined carbohydrates which can spike blood sugar levels
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Low in fiber which does not help promote fullness and digestive health
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Contains partially hydrogenated oils which are sources of unhealthy trans fats
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Reduced fat does not necessarily mean reduced calories as fat is often replaced with sugar or starch
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Wheat contains gluten which can cause digestive issues for those with celiac disease or gluten sensitivity
Additional Information
Crackers, specifically wheat crackers with reduced fat, offer several nutritional benefits as well as a few potential risks. Let's delve into both aspects of this food product.
Nutritional Benefits:
1. Good source of carbohydrates: Wheat crackers are primarily made from whole wheat flour, providing a significant amount of carbohydrates. Carbohydrates are the body's main source of energy, making these crackers a convenient snack to fuel your day.
2. Dietary fiber: Whole wheat crackers are typically higher in dietary fiber compared to refined grain crackers. Fiber aids in digestion, helps maintain bowel regularity, and can contribute to a feeling of fullness, making it beneficial for weight management.
3. Essential minerals: Wheat crackers often contain essential minerals like iron, magnesium, and zinc. Iron is crucial for oxygen transportation in the body, while magnesium plays a role in nerve function and bone health. Zinc supports immune function and wound healing.
4. B vitamins: Wheat crackers may contain B vitamins such as thiamin, riboflavin, and niacin. These vitamins are essential for converting food into energy, maintaining a healthy nervous system, and supporting overall growth and development.
Risks:
1. Sodium content: While reduced-fat wheat crackers can be a healthier option, they may still contain a relatively high amount of sodium. Excessive sodium intake can lead to increased blood pressure and an increased risk of heart disease. It is important to monitor your overall sodium intake and choose lower sodium options when available.
2. Added sugars: Some wheat crackers may contain added sugars to enhance flavor. Excessive sugar consumption can contribute to weight gain, tooth decay, and an increased risk of chronic diseases like diabetes and heart disease. It is advisable to opt for crackers with no added sugars or minimal sugar content.
3. Portion control: Crackers are often consumed in large quantities as a snack, which can lead to excessive calorie intake. While reduced-fat wheat crackers may be lower in fat, they still contribute to overall calorie consumption. It is essential to practice portion control and pair the crackers with other nutrient-dense foods like fruits, vegetables, or protein sources to create a balanced snack.
To conclude, wheat crackers with reduced fat offer several nutritional benefits such as being a good source of carbohydrates, providing dietary fiber, essential minerals, and B vitamins. However, it is important to be cautious of potential risks associated with sodium content, added sugars, and portion control. As with any food product, incorporating wheat crackers into a well-rounded diet is key, ensuring they are consumed in moderation alongside other nutrient-rich foods.