Bushra Griffith
Cheez-Its are cheese-flavoured baked crackers that are a popular snack option. They are often marketed as being made with 100% real cheese. However, they have been criticised for their poor nutritional value, high salt content, and use of palm oil. This article will explore the health implications of Cheez-Its and discuss whether or not they are bad for you.
| Characteristics | Values |
|---|---|
| Calories | 150 calories for 27 crackers |
| Carbohydrates | Enriched flour, refined flour |
| Fats | High in saturated fat, palm oil, soybean oil, canola oil |
| Protein | 3g |
| Sugar | 0g |
| Sodium | 230mg |
| Potassium | 40mg |
| Calcium | 30mg |
| Iron | 1mg |
| Allergens | Milk, soy, wheat |
| Additives | TBHQ, disodium phosphate, monosodium glutamate, calcium lactate, citric acid, turmeric extract, annatto extract, soy lecithin |
| Contamination | Listeria (soft and blue-veined cheeses) |
| Health Benefits | Calcium for bone development, protection against obesity, high blood pressure, type 2 diabetes |
| Health Risks | High-fat content, high sodium, low fiber, lactose intolerance, milk allergy |
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What You'll Learn
Cheese-Its are low in calories relative to other snacks
Cheese-Its are cheese-flavoured baked crackers that are available in Canada and the United States. They are often marketed as being "made with 100% real cheese" and are a popular snack option. However, they are not considered to be a healthy snack option due to their poor nutritional value and high content of refined flour, palm oil, and salt.
That being said, Cheese-Its are relatively low in calories compared to other snacks. A serving of 27 crackers contains 150 calories, which is comparable to other crackers, cookies, and chips. For example, a typical serving of chips contains around 530 calories per 100 grams, while Cheese-Its contain only 500 calories per 100 grams. This makes Cheese-Its a good option for those looking for a lower-calorie snack option.
It is worth noting that the serving sizes for Cheese-Its are relatively small, with a 30-gram portion containing around 27 crackers. This can make it challenging to stick to the recommended serving size and may result in consuming more calories than intended. Additionally, while Cheese-Its may be lower in calories than some other snacks, they are still not a particularly nutritious option. They are low in fibre and do not provide significant amounts of important nutrients such as protein, vitamins, or minerals.
When considering the health benefits of Cheese-Its, it is important to look beyond just calorie content. While they may be lower in calories than some other snack options, they are still highly processed and contain unhealthy ingredients. For those looking for a nutritious snack, it may be better to opt for whole food options that provide a good balance of macronutrients, vitamins, and minerals.
However, for those who are simply looking to manage their calorie intake, Cheese-Its can be a good option due to their relatively low-calorie content compared to other snacks. Combining them with healthier foods, such as fruit or vegetables, can also help to increase their nutritional value and make them a more well-rounded snack choice.
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They are not a good source of fibre
Cheez-Its are cheese-flavoured baked crackers, made with enriched flour and soybean oil. They are a popular snack option, but they are not a good source of fibre. Enriched flour is made by stripping the outer layers of a whole grain, leaving white flour. This process removes the fibre, which is found in the bran and germ of the grain. The flour is then “enriched” by adding back vitamins and minerals that were removed from the outer layers. However, fibre is not added back into the flour. As a result, Cheez-Its are low in fibre, and consuming them means missing out on an opportunity to increase your fibre intake.
Fibre is an important nutrient that helps with digestion and can be found in whole grains, fruits, vegetables, and nuts. It is recommended that adults consume 25-30 grams of fibre per day, but it can be challenging to meet this recommendation if you are consuming low-fibre snacks like Cheez-Its.
While Cheez-Its may be a tasty treat, they should not be relied upon as a source of fibre. Instead, consider pairing them with high-fibre foods or choosing alternative snacks that are made with whole grains or other fibre-rich ingredients. For example, you could try crackers made with whole wheat flour or add some nuts or dried fruit to your snack routine.
It is worth noting that, while Cheez-Its are not a good source of fibre, they do contain other nutrients. For example, they provide some protein, calcium, and iron. However, these nutrients can also be found in other foods that are higher in fibre. Overall, while Cheez-Its may have some nutritional value, their low fibre content is a significant drawback.
In conclusion, while Cheez-Its may be tempting as a crunchy, cheesy snack, they are not a good source of fibre. To ensure you are getting enough fibre in your diet, it is best to choose snacks that are made with whole grains or that include other fibre-rich ingredients. By making informed snack choices, you can support your digestive health and overall well-being.
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They contain palm oil, which is a source of saturated fats
While Cheez-Its are a popular snack, they are not considered a healthy option. They are made from refined flour and are low in fibre, an important nutrient found in whole grains.
In addition, Cheez-Its contain palm oil, which is a source of saturated fats. While palm oil is often used in food products due to its neutral flavour and ability to increase shelf life, it is not a healthy option. Saturated fats can increase cholesterol levels and the risk of heart disease.
Cheez-Its also contain other ingredients that may be of concern, such as TBHQ, a synthetic antioxidant used as a stabilizer, and disodium phosphate. These additives may have negative health impacts, although the evidence is not conclusive.
In terms of nutrition, Cheez-Its provide some protein, calcium, and iron, but these can also be obtained from healthier sources.
Overall, while Cheez-Its may be a tasty treat, they should be consumed in moderation as part of a balanced diet. It is important to be aware of the potential negative health impacts of the ingredients they contain, particularly palm oil, and to ensure that you are getting enough fibre and nutrients from other sources.
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They are highly processed
Cheez-Its are highly processed and have been classified as having moderate processing concerns. They are made from refined flour, which is stripped of the outer layers of a whole grain, resulting in white flour that is then enriched with added vitamins and minerals. The crackers also contain soybean oil, which is high in omega-6 and omega-9 fatty acids, as well as palm oil, a source of saturated fats. The use of these oils may contribute to the product's longer shelf life.
Cheez-Its are also relatively high in sodium, which is added to enhance flavor and minimize bacterial and fungal growth. However, high sodium intake can negatively impact heart health, especially for those with high blood pressure. The product also contains additives such as disodium phosphate, monosodium glutamate, and TBHQ (tert-butyl hydroquinone), which is a synthetic antioxidant and stabilizer.
While Cheez-Its may not be the healthiest snack option due to their processing and additives, they are not necessarily unhealthy in moderation. They are often marketed as "made with 100% real cheese," and they do contain some calcium, protein, and iron. However, their nutritional value is limited, and they are low in fiber, which is an important nutrient found in whole grains.
In summary, while Cheez-Its may be a convenient and tasty snack, they are highly processed and may not offer the same nutritional benefits as less processed, whole food options. It is always recommended to consume highly processed foods like Cheez-Its in moderation and to prioritize a balanced diet that includes a variety of whole, unprocessed, or minimally processed foods.
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They are suitable for those with lactose intolerance
While cheese often gets a bad reputation for its high-fat content, it does contain many important nutrients. For instance, most cheeses are rich in calcium, with hard cheeses tending to have more calcium than soft cheeses. Cheddar cheese, for example, contains about 200 mg of calcium per 1-ounce serving, making up almost one-third of the daily recommended calcium intake. Calcium is well-known for its role in bone development and maintaining healthy bones, and it also plays a crucial role in blood circulation and muscle and nerve functions. Studies have even indicated that consuming cheese with higher calcium may protect against obesity, high blood pressure, and type 2 diabetes.
However, one of the concerns regarding cheese consumption is its potential impact on individuals with lactose intolerance. Lactose intolerance arises when an individual's body lacks the enzyme necessary to digest lactose, a sugar found in dairy products. As a result, consuming lactose can lead to digestive issues such as gas, bloating, and diarrhea.
Fortunately, not all cheeses are equally high in lactose, and some varieties are generally well-tolerated by those with lactose intolerance. Firm and aged cheeses, such as Parmesan, Swiss, and cheddar, tend to have lower lactose levels. People with lactose intolerance may be able to consume these cheeses in small to moderate amounts without experiencing adverse effects. Additionally, some individuals with lactose intolerance may opt to use lactase pills or drops to help prevent symptoms, but it is always advisable to consult a healthcare professional before introducing supplements.
It is worth noting that the impact of cheese consumption on individuals with lactose intolerance can vary. While some may be able to tolerate certain cheeses, others may find that even small amounts trigger digestive symptoms. This variability underscores the importance of individual assessment and consulting with a healthcare provider or registered dietitian to determine which cheeses, if any, can be included in the diet.
In conclusion, while cheese has been associated with health concerns due to its high-fat content, it also offers nutritional benefits, particularly in terms of calcium content. For individuals with lactose intolerance, the impact of cheese consumption can vary. However, certain types of cheese, such as firm and aged varieties, are generally better tolerated due to their lower lactose levels. As such, lactose intolerance does not necessarily preclude the enjoyment of cheese, but moderation and informed choices are key to managing any potential digestive challenges.
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Frequently asked questions
Cheese-Its crackers are not super healthy. They are made from refined flour and are low in fibre, an important nutrient found in whole grains. They are also high in calories and contain palm oil, which is a source of saturated fats. However, they are lower in calories than your typical chips.
Cheese-Its are a good cheat snack option if you are craving something crunchy, salty, and cheesy. They are also individually packaged, which makes it easier to control your portions.
If you are looking for a healthier alternative, you can opt for whole grain crackers that are high in fibre. You can also pair them with cheese, as cheese contains many important nutrients, such as calcium. However, it is recommended to consume cheese in moderation due to its high-fat content.
