Randy Chandler
Crackers are a versatile food that can be paired with cheese, dips, or eaten as a standalone snack. They are also a great way to get a serving of whole grains. However, not all crackers are created equal, and some may be healthier than others. For example, dietitians recommend opting for crackers made with high-quality ingredients and avoiding those made with refined grains, which are often lacking in fiber and protein and high in sodium. Similarly, cheese and peanut butter can be nutritious toppings, but it's important to be mindful of portion sizes and choose products without unhealthy additives.
| Characteristics | Values |
|---|---|
| Calories | One serving of Austin peanut butter crackers has 190 calories. Raincoast Crispcotti crackers have 90 calories per ounce. |
| Carbohydrates | Austin peanut butter crackers have 23 grams of carbohydrates. |
| Fats | Austin peanut butter crackers have nine grams of fat, including 1.5 grams of saturated fat. Raincoast Crispcotti crackers have 1.5 grams of fat, with no saturated fat. |
| Fiber | Austin peanut butter crackers have one gram of fiber. Raincoast Crispcotti crackers have one gram of fiber. |
| Protein | Austin peanut butter crackers have four grams of protein. Raincoast Crispcotti crackers have two grams of protein. |
| Sodium | Raincoast Crispcotti crackers have 310 mg of sodium. |
| Sugar | Austin peanut butter crackers have five grams of added sugar. Raincoast Crispcotti crackers have two grams of sugar. |
| Health considerations | Peanut butter crackers can be a good source of protein and nutrients, but commercial peanut butter may contain additives like hydrogenated vegetable oil and trans fats. Crackers and peanut butter both contain added salt, which can cause fluid retention and weight gain. Whole-grain crackers are a healthier option, providing essential carbs and encouraging the consumption of other healthy toppings. |
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What You'll Learn
Peanut butter is a good source of protein and nutrients
Peanut butter is made from ground peanuts, which are a steady source of protein and other nutrients that the body needs. A 3.5-ounce or 100-gram portion of peanut butter contains 22.5 grams of protein, which is quite a lot compared to most other plant foods. Peanut butter is also a good source of copper, a mineral that helps maintain bone health, immune function, and blood vessels. It is also rich in magnesium, which is critical for muscle management and strength building.
Peanut butter also contains healthy fats, including oleic acid, a monounsaturated fat, and linoleic acid, an essential omega-6 fatty acid. These fats are relatively heart-healthy. Peanut butter is also a good source of folate, potassium, vitamin E, and B vitamins.
In addition to its nutritional benefits, peanut butter can help reduce hunger pangs and keep you feeling full for longer, lowering your risk of overeating. Research has also suggested that consuming peanut butter regularly could improve memory function and reduce anxiety.
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Cheese crackers can be high in sodium
While crackers can be a great way to get a serving of whole grains, many store-bought crackers are made with refined grains, such as white flour, and can be high in sodium. Cheese crackers, in particular, often contain preservatives and other additives that may not be healthy. For example, Simple Mills' crackers are flavoured with natural ingredients like butternut squash, cheddar cheese, red bean, sunflower oil, and sea salt. While this is an improvement on unpronounceable preservatives, the salt content is still something to be mindful of.
Crackers can be a healthy snack, but it's important to be aware of the sodium content, especially when adding cheese, which is also often high in sodium. A diet high in sodium can lead to increased blood pressure and an increased risk of heart disease and stroke.
When choosing crackers, look for those made with whole grains and minimal additives. For example, Rustic Bakery crackers are dietitian-approved and go well with cheese. Raincoast Crispcotti Crackers are also recommended by dietitians for their high-quality ingredients and unique flavour combinations, such as Pineapple and Thai Basil.
If you're looking for a healthier alternative to cheese crackers, consider whole-grain crackers with peanut butter. Peanut butter is a good source of protein and other nutrients, and its healthy fats can help reduce hunger pangs. However, it's important to be mindful of the added salt in both crackers and peanut butter, which can cause fluid retention and weight gain.
Overall, cheese crackers can be a tasty snack, but their high sodium content means they should be enjoyed in moderation as part of a balanced diet.
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Commercial peanut butter may contain unhealthy additives
While peanut butter is a concentrated source of nutrition that may offer health benefits, commercial peanut butter may contain unhealthy additives. Firstly, commercial peanut butter often contains added sugars. Sugar is added to peanut butter to enhance its taste, but it can reduce the product's nutritional value and increase the risk of weight gain and obesity if consumed in excess. Vegetable oils, such as hydrogenated vegetable oil, are also commonly added to commercial peanut butter. These oils can be high in unhealthy fats, specifically trans fats, which may negatively impact cardiovascular health by increasing bad (LDL) cholesterol. Additionally, the high fat content of peanut butter, approximately 51 grams of fat per 3.5 oz portion, can contribute to a higher calorie intake, potentially hindering weight loss or management goals.
Another additive found in some commercial peanut butter products is salt, which is added to enhance flavor and preserve the product. However, excessive salt intake can lead to fluid retention and increased weight, negatively impacting cardiovascular health. Furthermore, some commercial peanut butter brands may contain aflatoxins, which are considered harmful to health. Aflatoxins are produced by the mold Aspergillus, which can colonize peanuts grown underground. While the long-term health effects of aflatoxins are still being studied, they have been linked to potential health risks, especially in developing countries.
To avoid unhealthy additives, consumers can opt for natural or organic peanut butter options available in health food stores and specialty grocers. These products are typically free from added sugars, oils, and other artificial ingredients, offering a more nutritious alternative. Making peanut butter at home by blending roasted peanuts in a food processor is another way to ensure no unhealthy additives are included. While commercial peanut butter may contain additives, it is important to note that peanut butter itself can be a nutritious and healthy foodstuff when consumed in moderation as part of a balanced diet.
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Crackers can be a good source of whole grains
When choosing crackers, it is important to opt for those made with 100% whole grains, as these have more fibre than those made from refined wheat flour. For example, Wheat Thins made with whole-grain wheat flour contain added sugars and sodium. Crackers made with whole-grain oat flour, such as Raincoast Crisps, are a better option as they have fewer added sugars. It is also important to limit added sugars, sodium, and saturated fat when choosing crackers, as these can be detrimental to health.
Some crackers are made with gluten-free ingredients such as tapioca, potato, or cassava instead of wheat flour. However, these starches offer little nutrition and contain no fibre. A better option is crackers made with nut flour or non-wheat whole grains, such as brown rice and corn. Crackers made from mostly or all seeds, such as flax, sunflower, and pumpkin seeds, are also a good choice as they provide healthy fats, fibre, and protein.
Whole grains are an important part of a healthy diet and can help reduce the risk of some diseases. However, it is important to note that crackers can also contain added salt, which can cause fluid retention and increase weight. Therefore, while crackers can be a good source of whole grains, they should be consumed in moderation as part of a balanced diet.
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Salt in crackers and peanut butter can cause fluid retention
Peanut butter crackers are a popular snack, combining the salty and sweet flavours of peanut butter with the crunch of crackers. While peanut butter can be considered a healthy foodstuff, providing protein and other nutrients, commercial peanut butter often contains additives such as hydrogenated vegetable oil and trans fats. Crackers, on the other hand, are a source of carbohydrates, and while they can be a good energy source, they are not a low-carb option.
One serving of peanut butter crackers contains 190 calories, 23 grams of carbohydrates, 9 grams of fat, 1 gram of fibre, and 4 grams of protein. They also contain added sugars and saturated fats. While this product may not be harmful in moderation, it is important to remember that consuming too much of any food can lead to weight gain.
Both crackers and peanut butter often contain added salt, and a high salt intake can lead to fluid retention. This occurs when excess fluid builds up inside the body, causing swelling in the ankles, feet, hands, or legs. Fluid retention, also known as oedema, can be caused by various factors, including a reaction to hot weather, hormones associated with the menstrual cycle, certain medications, and dietary deficiencies.
To reduce fluid retention, it is recommended to follow a low-salt diet, increase water intake, and make dietary and lifestyle changes. A well-hydrated body is less likely to retain fluid. In addition, increasing magnesium intake may help reduce water retention, and supplements such as vitamin B6 (pyridoxine) are thought to be beneficial in cases of mild fluid retention. It is important to consult a doctor if fluid retention persists or is accompanied by other symptoms, as it could indicate an underlying medical condition.
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Frequently asked questions
Crackers are versatile foods that can be topped with cheese, peanut butter, and other healthy toppings. However, many store-bought crackers are made with refined grains, lack fibre and protein, and are high in sodium. If you're looking for healthy crackers, opt for whole-grain varieties, and be mindful of your portion sizes.
Some healthy cracker options include Simple Mills Pop Mmms, which are flavoured with natural ingredients like butternut squash, cheddar cheese, and red bean, and Raincoast Crispcotti Crackers, which are made with high-quality ingredients and are GMO-free. You can also find dietitian-approved crackers like Rustic Bakery that go well with cheese.
Peanut butter crackers can be a healthy snack, especially if you make them at home with whole-grain crackers and natural peanut butter. Peanut butter is a good source of protein and nutrients, but commercial peanut butter often contains additives, hydrogenated vegetable oils, and trans fats. In moderation, peanut butter crackers can be part of a balanced diet, but be mindful of the added salt and sugar in both the crackers and peanut butter.
