Crackers, whole-wheat
Category: Baked Products Characteristics: Reduced Fat
Nutrition Highlights
Serving Size
Calories
121
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 | 88 (72.6%) |
| Fat | 20 (16.4%) |
| Protein | 13 (10.9%) |
| Total | 121 (100%) |
Serving: 1 serving [29g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 22 (75.5%) |
| Protein | 3.3 (11.3%) |
| Fat | 2.2 (7.6%) |
| Ash | 0.9 (3.0%) |
| Water | 0.8 (2.6%) |
| Total | 29 (100%) |
Serving: 1 serving [29g]
Benefits
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Whole-wheat crackers are a good source of fiber which helps promote digestive and heart health
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The fiber in whole-wheat crackers helps you feel full for longer and maintain healthy weight
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Whole-wheat crackers contain various vitamins and minerals like selenium, manganese and phosphorus which are essential for overall well-being
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Being reduced fat, they are lower in calories and saturated fat compared to regular crackers which is good for cholesterol levels
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Whole grains in whole-wheat crackers can help control blood sugar levels and reduce risk of type 2 diabetes
Risks
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Can be high in sodium which may increase blood pressure risk if consumed in large amounts
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Contains carbohydrates which may spike blood sugar levels depending on individual's insulin sensitivity
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May lack fiber and other nutrients found in whole grains if made with refined wheat flour
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Reduced fat versions may replace fat with sugar and calories to maintain taste which negates health benefits
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Portion control important to avoid overeating as crackers are easy to mindlessly consume
Additional Information
Crackers, specifically whole-wheat, reduced fat, can be a convenient and tasty snack option for many individuals. They offer several nutritional benefits, but it is important to be aware of potential risks associated with their consumption as well.
Starting with the nutritional benefits, whole-wheat crackers are made from whole grains, which means they retain the bran, germ, and endosperm parts of the grain. This makes them a good source of dietary fiber, providing essential roughage for proper digestion and promoting bowel regularity. Whole-wheat crackers generally contain more fiber than their refined counterparts, which aids in maintaining a healthy digestive system and may help prevent constipation.
Additionally, whole-wheat crackers are typically lower in added sugars compared to other snack options, such as cookies or sweetened granola bars. This can be beneficial for individuals looking to reduce their overall sugar intake or those managing conditions like diabetes. Choosing whole-wheat crackers as a snack can help satisfy cravings without causing a significant spike in blood sugar levels.
Furthermore, reduced-fat crackers can be advantageous for individuals aiming to limit their fat intake or manage their weight. These crackers are made with less added fat, which can contribute to a lower calorie content compared to regular crackers. However, it is essential to note that the specific fat content and calorie reduction may vary among different brands and products. Reading the nutrition label is crucial to determine the exact fat and calorie content of reduced-fat crackers.
Despite the nutritional benefits, there are a few risks associated with whole-wheat, reduced-fat crackers that should be considered. Firstly, some brands may compensate for the reduced fat content by increasing the amount of added sugars or sodium. Therefore, it is important to read the nutrition label carefully to ensure that the overall nutritional profile aligns with your dietary needs and preferences.
Moreover, whole-wheat crackers, like any processed food, may contain additives or preservatives. These additives can enhance the taste, texture, or shelf life of the product but may not provide any nutritional benefits. Some individuals may be sensitive or allergic to certain additives, so it is essential to be aware of the ingredient list and potential allergens if you have any dietary restrictions or allergies.
Lastly, while whole-wheat crackers can be a part of a balanced diet, it is important to remember that they should not replace nutrient-dense whole foods, such as fruits, vegetables, lean proteins, and whole grains. These crackers should be consumed in moderation and as part of a well-rounded eating plan.
In conclusion, whole-wheat, reduced-fat crackers offer several nutritional benefits, including dietary fiber, reduced sugar content, and lower fat and calorie content compared to regular crackers. They can be a convenient and satisfying snack option for individuals looking to incorporate whole grains into their diet or manage their weight. However, it is crucial to be mindful of potential risks associated with additives, increased sodium or sugar content, and the importance of consuming a variety of nutrient-dense foods.