Andy Montoya
Cheese and crackers are a popular snack, but are they bad for your health? When eaten in moderation, cheese and crackers can be a healthy snack, providing beneficial fibre, calcium, and phosphorus. However, it's important to watch your portion sizes, as both can be high in calories, fat, and sodium. For example, an ounce of cheddar cheese has about 113 calories and 14% of the daily value for fat. Crackers can also be high in fat, especially if they are fried or baked with oil. Choosing low-fat cheeses and whole-grain crackers can help reduce the negative impacts of this snack.
| Characteristics | Values |
|---|---|
| Calories | Cheese and crackers are high in calories, with crackers ranging from 120 calories for six whole wheat crackers to three large rye crispbread crackers. An ounce of most cheeses will put you over 100 calories, with cheddar containing 113 calories per ounce, Swiss cheese containing 106 calories per ounce, and part-skim mozzarella containing 71 calories per ounce. |
| Fat | Regular cheese is high in fat and saturated fat, which can increase the risk of high cholesterol and heart disease. An ounce of cheddar contains 14% of the daily value (DV) for fat and 30% of the DV for saturated fat. Brie is also a high-fat cheese, with about 8 grams of fat in a 28-gram piece, 5 grams of which are saturated fat. Crackers can also be high in fat, especially if they are fried or baked with oil. |
| Sodium | Cheese and salty snacks are among the top 10 sources of sodium in the American diet, which can increase the risk of high blood pressure and heart disease. However, low-sodium cheese options are available, such as Swiss cheese, which has only 1% DV of sodium per ounce. |
| Fiber | Crackers can be a good source of fiber, with whole wheat crackers containing 2.9 grams of fiber in six crackers and rye crackers containing 5.1 grams of fiber in three large crispbreads. Cheese is not a significant source of fiber. |
| Blood Sugar | Combining cheese and crackers can help reduce blood sugar spikes by slowing the breakdown of nutrients and the release of sugar into the bloodstream. |
| Weight Loss | Eating cheese and crackers in moderation can be part of a weight loss plan, as it can help regulate blood sugar and provide a feeling of fullness for longer. |
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What You'll Learn
- Cheese and crackers can be a healthy snack if eaten in moderation
- Whole-grain crackers provide beneficial fibre
- Cheese can help you get the recommended amount of calcium and phosphorus
- Regular cheese is high in fat and saturated fat, increasing the risk of high cholesterol and heart disease
- Crackers tend to be low in fat but high in sodium
Cheese and crackers can be a healthy snack if eaten in moderation
Cheese and crackers can be a healthy snack, but only if eaten in moderation. While cheese is a good source of calcium and phosphorus, it is also high in fat and calories. Crackers, on the other hand, can provide beneficial fibre, especially if they are made from whole grains. However, they can also be high in fat, calories, and sodium, depending on the type of cracker.
When choosing cheese, opt for low-fat varieties such as part-skim mozzarella, which has only 7% of the daily value (DV) for fat and 14% of the DV for saturated fat per ounce. Harder cheeses like cheddar or medium-firm cheeses like mozzarella tend to have a better ratio of protein to fat. Swiss cheese is another good option as it has lower sodium content, with just 1% of the DV per ounce.
When it comes to crackers, choose whole-grain or rye crackers, which are higher in fibre and lower in fat. Look for crackers with no more than 2 grams of fat per half-ounce serving and avoid those that are fried or baked with a lot of oil. Reduced-fat crackers are also an option, as they have at least 25% less fat than the original versions.
Portion size is also important. A typical serving of six whole wheat crackers has about 120 calories. For cheese, an ounce of most varieties will put you over the recommended 100 calories per snack. So, it's important to watch your portion sizes and not overeat, even when choosing healthier options.
Additionally, combining cheese and crackers with other foods can help regulate blood sugar. Eating cheese and crackers with foods that are broken down and converted to energy at different rates can reduce blood sugar spikes. For example, eating a slice of cheese with a handful of grapes or some apple slices can be a healthier option than eating them on their own.
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Whole-grain crackers provide beneficial fibre
Whole-grain crackers are a good source of beneficial fibre. Fibre can help to lower your risk of high cholesterol, heart disease, constipation and diverticulosis. It can also aid in slowing the absorption of food in the gut, reducing the release of sugar into the bloodstream after eating. This can help to regulate blood sugar levels and prevent spikes.
Whole-grain crackers typically have a higher fibre content than their refined counterparts. For example, six whole wheat crackers contain 2.9 grams of fibre, whereas you would need to eat ten saltine crackers to get only 0.8 grams of fibre. Similarly, three large rye crispbread crackers provide 5.1 grams of fibre.
When choosing crackers, it is important to consider the fat and sodium content as well. Crackers can be a significant source of sodium, which can increase the risk of high blood pressure and heart disease if consumed in excess. Crackers that are fried or baked with excessive oil may also be high in fat, especially saturated fat. To make a healthier choice, look for crackers with no more than two grams of fat per half-ounce serving and choose whole grain options that are not fried or baked with excessive oil.
In addition to providing beneficial fibre, whole-grain crackers can also offer other nutrients and health benefits. For example, crackers made with organic whole wheat tend to have a higher nutrient content. They can also help you feel fuller for longer by adding bulk and slowing the emptying of your stomach.
By selecting whole-grain crackers with a higher fibre content and being mindful of the fat and sodium levels, you can make cheese and crackers a healthier snack option. However, as with any snack, it is important to practise moderation and be mindful of your portion sizes to maintain a balanced and nutritious diet.
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Cheese can help you get the recommended amount of calcium and phosphorus
Cheese and crackers can be a healthy snack, provided they are consumed in moderation. While crackers are typically low in fat, cheese is a different story. An ounce of cheddar, for instance, has about 113 calories and 14% of the daily value for fat. Swiss cheese has slightly fewer calories at 106, but still contains 12% of the daily value for fat. These cheeses also contain 7% of the daily value for sodium per ounce.
Part-skim mozzarella is a healthier option, with just 71 calories per ounce and 7% of the daily value for fat. Swiss cheese is also a good choice for those watching their sodium intake, with just 20 milligrams of sodium per ounce.
Cheese is a great source of calcium and phosphorus, both of which are essential for maintaining strong bones and teeth. Calcium is also important for muscle function, nerve transmission, and hormone regulation. Phosphorus, meanwhile, plays a role in energy production, protein synthesis, and cell growth.
To make cheese and crackers a healthier snack, opt for whole-grain crackers, which provide beneficial fibre. Crackers made with organic whole wheat, for example, tend to have higher fibre and nutrient content. You can also choose reduced-fat crackers, which have at least 25% less fat than the original versions.
In terms of cheese, low-fat varieties will help you limit your fat intake. Semi-skimmed quark, for example, has about 90 calories per 100 grams.
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Regular cheese is high in fat and saturated fat, increasing the risk of high cholesterol and heart disease
Cheese and crackers can be a tasty snack, but it is important to be mindful of the nutritional content, especially when consumed regularly. Regular cheese is typically high in fat, including saturated fat, which can increase the risk of high cholesterol and heart disease. For instance, an ounce of cheddar cheese contains 14% of the daily value (DV) for fat and 30% of the DV for saturated fat. Swiss cheese is a slightly better option, with 12% DV for fat and 25% DV for saturated fat.
To put it into perspective, a 28-gram piece of Brie, a soft cheese, contains about 8 grams of fat, with 5 grams coming from saturated fat. In comparison, harder cheeses like cheddar or mozzarella tend to have a better ratio of protein to fat. Opting for low-fat or part-skim cheeses can help reduce fat intake. For example, part-skim mozzarella has 7% DV for fat and 14% DV for saturated fat per ounce.
The crackers that accompany the cheese can also contribute to the overall fat intake. While crackers are generally low in fat, some varieties are higher in fat content than others. It is advisable to choose crackers with no more than 2 grams of fat per half-ounce serving. Whole wheat crackers, rye crackers, and reduced-fat options are preferable to saltines or highly processed crackers, which tend to be higher in fat and lower in fibre.
Additionally, it is important to consider portion sizes when consuming cheese and crackers. Even healthier options can lead to excessive calorie intake if consumed in large quantities. Therefore, moderation is crucial to maintaining a balanced diet and avoiding potential health risks associated with high-fat foods.
While regular cheese is high in fat and saturated fat, it can still be enjoyed as an occasional treat or in moderation as part of a balanced diet. By making conscious choices, such as selecting low-fat cheese varieties and healthier crackers, individuals can reduce their risk of high cholesterol and heart disease while still enjoying this tasty snack.
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Crackers tend to be low in fat but high in sodium
While crackers tend to be low in fat, they are often high in sodium. This is especially true of fried crackers or those baked with a lot of oil. For example, Keebler's reduced-fat crackers have only two grams of fat per half-ounce serving, while Kraft's "American Cheese With Jalapeno Pepper" spread has 95 milligrams of sodium. As a general rule, as the fat content of a cracker decreases, the sodium content increases.
When choosing crackers, it is important to consider the type of fat they contain. Saturated fats, such as those found in lard, animal fats, palm oil, and coconut vegetable oils, can raise cholesterol levels. Crackers that are described as "rich," "buttery," or "flaky" are likely to be high in fat and calories. Whole-grain crackers, on the other hand, can provide beneficial fibre. For example, whole wheat crackers have 2.9 grams of fibre in just six crackers, while rye crackers have 5.1 grams in three large crispbreads.
To reduce sodium intake, choose low-sodium cheeses such as Swiss cheese, which has just 1% of the daily value (DV) of sodium per ounce. Cheddar and mozzarella, on the other hand, have 7% of the DV for sodium per ounce. It is also worth noting that crackers can be a significant source of sodium in the diet, so choosing low-sodium crackers or those made with organic whole wheat can help to reduce sodium intake.
When it comes to cheese, it is important to consider the fat content. Regular cheese can be high in fat and saturated fat, which can increase the risk of high cholesterol and heart disease. Brie, for example, is a high-fat cheese with 8 grams of fat per 28-gram piece, of which 5 grams are saturated fat. Harder cheeses, such as cheddar or mozzarella, tend to have a better ratio of protein to fat. Choosing low-fat cheeses, such as part-skim mozzarella, can help to limit fat intake.
In conclusion, while crackers tend to be low in fat, they can be high in sodium. It is important to choose crackers that are not fried or baked with excessive oil and to consider the type of fat and fibre they contain. When pairing crackers with cheese, opting for low-fat and low-sodium varieties can make this snack healthier. However, it is important to practise moderation, as it is easy to overeat cheese and crackers and exceed the recommended calorie intake for a snack.
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Frequently asked questions
Cheese and crackers can be a healthy snack if eaten in moderation. Whole-grain crackers provide beneficial fibre, while cheese can help you get the recommended amounts of calcium and phosphorus in your diet. However, it is important to watch your portion sizes to avoid consuming too many calories, and to limit your fat and sodium intake.
When it comes to cheese, opt for low-fat varieties such as part-skim mozzarella, which has fewer calories and less fat than other types of cheese. For crackers, choose whole-grain options that are not fried or baked with excessive oil. These crackers often have higher fibre and nutrient content.
To make this snack healthier, you can pair it with fibre-rich foods such as apple slices or grapes. You can also look for reduced-fat crackers or low-salt cheese options to limit your fat and sodium intake.
Combining cheese and crackers can help reduce blood sugar spikes. The healthy fats in cheese slow down the breakdown of nutrients and the release of sugar into the bloodstream. However, it is important to watch your portion sizes and choose healthier options to maintain better blood sugar control.
