Bushra Griffith
Austin Cheddar Cheese Crackers are a convenient snack, but are they healthy? The answer is nuanced. While they provide calcium, phosphorus, and protein, they are also high in calories, fat, salt, and sodium. The crackers contain refined oils, which contribute to trans fat intake, and the cheese may come from animals treated with antibiotics and growth promoters. However, consumed in moderation, they can be part of a nutritious diet.
| Characteristics | Values |
|---|---|
| Calories | 190 per serving |
| Saturated Fat | 2 g per serving |
| Sodium | 380 mg per serving |
| Sugar | 5 g per serving |
| Protein | 2 g per serving |
| Carbohydrates | 15 g per serving |
| Fiber | 3 g recommended per serving |
| Allergens | Wheat, milk, peanut, and soy |
| Processing Concerns | High |
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What You'll Learn
Nutritional value
While Austin Cheddar Cheese Crackers can be a tasty snack, their nutritional value is questionable. They are high in calories, fat, salt, and sodium, and contain unhealthy artificial trans fats from palm oil.
Let's take a closer look at the nutritional value of these crackers. Firstly, they are calorie-dense, with approximately 190 calories per 39-gram package, or 120 calories in four crackers. While calories are an essential part of our diet, excessive consumption can lead to weight gain.
Secondly, these crackers are high in fat, specifically saturated fat, which has been linked to an increased risk of heart disease. A serving of eight crackers with one ounce of cheddar cheese provides nearly 250 calories, with the cheese alone contributing 9.4 grams of fat.
Thirdly, the sodium content is concerning. A serving of wheat crackers with one ounce of cheddar cheese contains 420 milligrams of sodium. Excess sodium intake is associated with high blood pressure, heart disease, stroke, and kidney disease. The product has been classified as having high processing concerns due to its sodium content, which is much lower than the FDA's requirement for food labels.
Additionally, Austin Cheddar Cheese Crackers contain artificial trans fats, which are generated during the high-temperature processing of refined oils. The World Health Organization recommends limiting trans fat intake to less than 1-2 grams per day. However, these crackers, along with other processed foods, contribute to an unhealthy level of trans fat consumption.
While cheese crackers may provide some nutritional benefits, such as calcium and phosphorus, it is important to consume them in moderation and opt for low-fat cheese and baked, low-sodium crackers when possible. Whole-grain crackers are also recommended as they are high in fiber, which can aid in weight loss and improve gut health by increasing healthy bacteria.
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Concerns over processing
While Austin Cheddar Cheese Crackers are a tasty snack, there are some concerns about the processing that goes into making them.
Firstly, the product has been classified as having high processing concerns due to the presence of ingredients derived from animals that may have been treated with antibiotics and/or growth promoters. This includes the cheddar cheese, milk, buttermilk, and cheese culture in the crackers. The use of antibiotics and growth promoters in animal agriculture is a controversial topic, with potential impacts on human health and the environment.
Secondly, the crackers contain refined oils, which can contribute to the intake of artificial trans fats in the diet. Artificial trans fats are generated when crude oil is processed at high temperatures to create a refined oil that is bland, odourless, and colourless. While fully hydrogenated oils are theoretically free of trans fats, no hydrogenation process is 100% efficient, so trans fats may still be present at low levels. According to the World Health Organization, it is recommended that trans fat intake be limited to less than 1-2 grams per day.
Another processing concern is the presence of sodium in the crackers. Sodium is commonly added to processed foods to enhance flavour, texture, and shelf life. However, excess sodium intake is linked to high blood pressure, heart disease, stroke, and kidney disease. It is important to note that the sodium content in Austin Cheddar Cheese Crackers is lower than what the FDA requires to be listed on food labels, but it still contributes to the overall sodium intake, which is already high for Americans, averaging 3,400 mg per day.
Lastly, the crackers contain palm oil, which may contribute small amounts of unhealthy artificial trans fats. While palm oil is a common ingredient in many processed foods, there have been concerns about its sustainability and environmental impact, particularly regarding deforestation and habitat loss for endangered species.
While the processing concerns with Austin Cheddar Cheese Crackers may not be deal-breakers for everyone, it is important to be aware of these issues and make informed decisions about the food we consume.
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Health risks
While Austin Cheddar Cheese Crackers can be enjoyed as part of a balanced diet, there are some health risks to consider when consuming this product.
Firstly, the crackers contain a significant amount of sodium, contributing to 25% of the Institute of Medicine's recommended daily sodium intake per serving. Excess sodium intake is linked to various health issues, including high blood pressure, heart disease, stroke, and kidney disease. Therefore, consuming too many of these crackers could increase the risk of developing these conditions.
Secondly, the product contains palm oil, a source of artificial trans fats, which are known to be unhealthy. Trans fats are associated with an increased risk of heart disease, and the World Health Organization recommends limiting daily trans fat intake to less than 1-2 grams. While the amount of trans fats contributed by palm oil may seem small, it can add up and contribute to negative health outcomes over time.
Additionally, the crackers are made with refined and hydrogenated oils, which are processed at high temperatures. These oils can contain small amounts of unhealthy artificial trans fats, further contributing to the overall trans fat intake in the diet. Consuming too much of these fats can have negative consequences for cardiovascular health.
Furthermore, the Austin Cheddar Cheese Crackers are a high-carbohydrate food, with each serving containing around 15 grams of carbohydrates, primarily in the form of starch and sugar. While carbohydrates are a necessary source of energy, excessive consumption, especially of refined carbohydrates, can lead to weight gain, blood sugar spikes, and an increased risk of diabetes and metabolic syndrome.
Lastly, the product contains common allergens, including wheat, milk, peanut, and soy ingredients. For individuals with allergies or sensitivities to these ingredients, consuming this product could trigger adverse reactions, ranging from mild digestive issues to potentially life-threatening anaphylaxis.
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Recommended intake
While Austin Cheddar Cheese Crackers can be a tasty snack, they are not the healthiest option. The main drawbacks are their high content of calories, fat, salt, and sodium.
A serving of four Austin cheese crackers contains approximately 120 calories, while a serving of eight crackers with one ounce of cheddar cheese contains nearly 250 calories. This is a significant contribution to your daily calorie intake, especially if you are trying to lose weight.
In terms of fat content, an ounce of cheese contains 9.4 grams of fat, while cheddar or Swiss cheese contains more than double that amount. Cheese and crackers can, therefore, contribute to a high intake of saturated fat, which is linked to heart disease.
The crackers also contain sodium, with a serving of wheat crackers topped with one ounce of cheddar cheese providing 420 milligrams of sodium. Excess sodium intake is linked to high blood pressure, heart disease, stroke, and kidney disease. Therefore, it is important to limit your sodium intake and choose low-sodium crackers when possible.
Additionally, Austin Cheddar Cheese Crackers contain refined oils, which can contribute to trans fat intake. The World Health Organization recommends limiting trans fat intake to less than 1-2 grams per day, so it is important to be mindful of this when consuming crackers and other processed foods.
To make cheese and crackers a healthier snack, opt for low-fat cheese and baked, low-sodium crackers. Choose whole-grain crackers, which are high in fiber, and look for options with at least three grams of fiber per serving. You can also limit your portion size by having half a serving at a time.
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Alternative options
While crackers and chips can be part of a healthy meal plan, especially if you opt for lower-sodium, baked, or homemade varieties, there are times when you might want to consider healthier alternatives. This could be due to dietary restrictions or simply wanting to cut down on greasy, salty snacks.
- Spinach and Cheese Stuffed Mushrooms: These are a great alternative if you're craving spinach and artichoke dip. They're packed with spinach, cheesy, and have only 51 calories per serving.
- Zucchini Fries: A warm and crunchy side dish that will satisfy your cravings for only 74 calories per serving. You can also use this technique for other veggies like carrots, parsnips, or summer squash.
- Spicy Sweet Potato Fries: Sweet potatoes are a great source of vitamins A and C. Try them on their own or with a dip like Skinny Buffalo Chicken Dip.
- Sweet Potato Skins with Turkey Bacon and Tomatoes: A healthier spin on a sports bar favourite. Pack your sweet potato skins with turkey bacon, Greek yogurt, and tomatoes.
- Cauliflower Bread: While it may not be crunchy, this grain-free bread is a tasty, savoury swap for crackers, especially when paired with tomato soup.
- Whole Wheat Crackers: These crackers have 2.9 grams of fibre in just six crackers, compared to saltines, which have only about 0.8 grams of fibre for 10 crackers.
- Rye Crackers: These crackers have 5.1 grams of fibre in three large crackers, which is about 20% of the daily value. They are also a lower-fat choice than saltines or whole wheat crackers.
- Swiss Cheese: If you're looking to limit your sodium intake, Swiss cheese is a better option than cheddar or mozzarella. It has just 1% of the daily value of sodium, compared to 7% for the other two cheeses.
- Part-skim Mozzarella: To limit your fat intake, choose part-skim mozzarella. Each ounce has 7% of the daily value for fat, compared to 14% for regular mozzarella.
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Frequently asked questions
Austin Cheddar Cheese Crackers are high in calories, fat, salt, and sodium. They also contain unhealthy artificial trans fats, and ingredients from animals that may have been treated with antibiotics and growth promoters. However, they are also a source of calcium and phosphorus, and can be enjoyed as part of a balanced diet.
Austin Cheddar Cheese Crackers contain enriched flour, vegetable oil, whey, sugar, cornstarch, salt, leavening, disodium phosphate, and cheddar cheese.
There are approximately 120 calories in four Austin Cheddar Cheese Crackers, or 190 calories in a 39-gram package.
