Bushra Griffith
Cheez-Its are cheese-flavoured baked crackers that are a popular snack option in Canada and the United States. They are advertised as being made with 100% real cheese, but this claim is misleading as the crackers are made from refined flour, are low in fibre, and contain unhealthy artificial trans fats, sodium, and other additives. While consuming Cheez-Its on occasion won't be harmful, they are not a healthy snack option and are high in sodium and low in fibre, which can lead to negative health effects such as dehydration, high blood pressure, and an increased risk of heart disease and stroke.
| Characteristics | Values |
|---|---|
| Calories | 150 calories for 27 crackers |
| Carbohydrates | 18g |
| Gluten | Yes |
| Vegan | No |
| Nutritional Value | Low in fibre |
| Sodium | High |
| Preservatives | Contains harmful preservatives |
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What You'll Learn
High sodium content
While Cheez-Its are a popular snacking option, they are not considered a healthy choice. One of the main concerns regarding their consumption is the high sodium content.
Cheez-Its are high in sodium, with 27 crackers containing 230 milligrams of sodium. This is a significant amount, especially considering how easy it is to consume more than the recommended serving size. According to the FDA's Dietary Guidelines for Americans, adults should consume less than 2,300 milligrams of sodium per day. High sodium intake can lead to negative health consequences, including dehydration, cravings for more salty snacks, loss of calcium, high blood pressure, heart disease, and an increased risk of stroke.
The high sodium content in Cheez-Its can contribute to a person exceeding the recommended daily sodium intake, which can have adverse effects on their health. Excessive sodium consumption is associated with an increased risk of high blood pressure, which can further lead to heart-related issues. It is important to monitor sodium intake and ensure it remains within the recommended limits to maintain overall health and well-being.
In addition to the high sodium content, Cheez-Its also contain other ingredients that may be of concern. The claim that they are "made with 100% real cheese" can be misleading, as "cheese made with skim milk" is listed lower on the ingredient list. The product also contains enriched flour, which is processed and stripped of its natural nutrients. Cheez-Its are also low in fiber, which is an important nutrient found in whole grains.
While Cheez-Its may be enjoyed as an occasional treat, it is important to be mindful of their high sodium content and the potential health risks associated with excessive sodium consumption. It is always recommended to prioritize whole foods and nutrient-dense options to ensure a balanced and healthy diet.
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Low fibre content
Cheez-Its are low in fibre, an important nutrient found in whole grains. Fibre is essential for digestive health and can help prevent constipation and other gastrointestinal issues. It also helps you feel full and satisfied after eating. By choosing a low-fibre cracker option like Cheez-Its, you are missing out on an opportunity to increase your fibre intake and promote better digestive health.
Low-fibre crackers like Cheez-Its digest faster than their high-fibre, whole-grain counterparts. This means they won't keep you full for as long, and you may find yourself reaching for another snack sooner rather than later. This can lead to excessive calorie intake and potential weight gain.
The lack of fibre in Cheez-Its is particularly noteworthy because fibre has numerous health benefits. A diet rich in fibre can help lower cholesterol levels, regulate blood sugar, and even reduce the risk of heart disease and stroke. Fibre is also essential for a healthy gut, as it promotes the growth of beneficial bacteria and supports regular bowel movements.
While the occasional Cheez-It snack won't harm your health, making them a regular part of your diet may deprive your body of the fibre it needs to function optimally. To increase the nutrient value of your snacks, it is recommended to choose high-fibre, whole-grain crackers instead. These crackers will not only provide more fibre but also digest slower, keeping you fuller for longer and helping to curb cravings and maintain a healthy weight.
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Contains trans fats
While Cheez-Its are low in calories, they are not considered a healthy snack. They contain a number of ingredients that may be harmful in large quantities, including sodium, saturated fat, sugar, and refined flour.
One of the most concerning ingredients in Cheez-Its is trans fat, which is a type of unhealthy artificial fat. Trans fats are created when oils are processed at high temperatures, and they can have negative health effects. According to the World Health Organization, it is recommended that people consume less than 1 to 2 grams of trans fat per day.
Cheez-Its contain small amounts of trans fats, specifically from palm oil, a refined oil. A 2012 study found that refined oils contribute an average of 0.6 grams of trans fat per day to a person's diet, which is a significant amount considering the recommended daily limit. While this may not seem like a large amount, it is important to consider that Cheez-Its are often consumed in large quantities, and they are not the only source of trans fats in the average person's diet.
The consumption of trans fats has been linked to negative health outcomes. Trans fats can raise "bad" LDL cholesterol levels and lower "good" HDL cholesterol levels, increasing the risk of heart disease, stroke, and other cardiovascular problems. They may also contribute to inflammation and insulin resistance, affecting blood sugar control and increasing the risk of type 2 diabetes.
Overall, while Cheez-Its may be a tasty treat in moderation, their trans fat content is a cause for concern. It is important to be mindful of the amount consumed and to prioritize healthier snack options that are lower in trans fats and other unhealthy ingredients.
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Not vegan-friendly
Cheez-Its are cheese-flavoured baked crackers made with 100% real dairy cheese, making them unsuitable for vegans. The crackers are made with skim milk, except for the White Cheddar flavour, which uses full-fat milk.
The crackers are also made with refined flour, which is a source of gluten, and are low in fibre, an important nutrient found in whole grains. This means that while the occasional Cheez-It snack won't be harmful, they are not a nutritious option and won't keep you full for long.
Some alternative vegan snacks that resemble Cheez-Its in texture and taste include the Earth Balance cheddar flavour squares, and the Back to Nature brand. These snacks are not exact replicas of Cheez-Its, but they are suitable for those who are vegan or gluten-free.
There are also recipes available online for making vegan Cheez-It alternatives at home, although reviews suggest that these recipes may not perfectly replicate the taste and texture of the original crackers.
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Highly processed
Cheez-Its are highly processed and contain a number of ingredients that may be harmful when consumed in large quantities. Firstly, they are made from refined flour, which is processed and stripped of its natural "20 essential nutrients", according to Global Healing. Typically, only five additives are reintroduced: iron, thiamine, riboflavin, niacin, and folic acid. This means that Cheez-Its are low in fibre, an important nutrient found in whole grains.
Cheez-Its also contain refined and fully hydrogenated oils, which contribute to the total intake of trans fat in the diet. Artificial trans fats are generated in refined oils when they are processed at high temperatures, and a 2012 study by FDA scientists estimated that refined oil contributes an average of 0.6 grams of trans fat per day. The World Health Organization recommends limiting trans fat intake to less than 1 to 2 grams per day, so this is not an insignificant amount.
In addition, Cheez-Its are high in sodium, with 27 crackers containing 230 milligrams of sodium. A high sodium diet is associated with negative health outcomes such as loss of calcium, high blood pressure, heart disease, and stroke.
While the occasional consumption of Cheez-Its is unlikely to be harmful, they are highly processed and may contribute to negative health outcomes if consumed in large quantities. It is always important to consider the overall diet and ensure that it is balanced and includes a variety of nutrient-dense foods.
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Frequently asked questions
Cheese Itz are high in sodium, refined flour, and trans fats, which can lead to dehydration, loss of calcium, high blood pressure, heart disease, and stroke. They are also low in fibre, which is an important nutrient found in whole grains. Therefore, while consuming Cheese Itz occasionally won't be harmful, they are not considered a healthy snack option.
No, Cheese Itz contain dairy and are made from enriched wheat flour, which contains gluten.
Cheese Itz are low in calories compared to typical chips. A serving of 27 crackers contains 150 calories, whereas you would consume 530 calories from eating 100g of chips.
