Bushra Griffith
Cheez-Its are a popular snack that has been around for over a century, offering a range of flavours and packaging options. While they are well-loved, they are not necessarily healthy. The high sodium and fat content in Cheez-Its can increase cholesterol levels and lead to cardiovascular issues. The Grooves Zesty Cheddar Ranch flavour, for example, contains enriched flour, rice flour, soybean oil, and white cheddar cheese. Alternatives include the certified gluten-free crackers made with real cheese and whole grain brown rice, or those with lower fat content.
| Characteristics | Values |
|---|---|
| Nutritional factors | Calories, saturated fat, trans fat, sugar, sodium, protein, fiber, and fruit, vegetable and nut content |
| Ingredients | Enriched flour (wheat flour, niacin, reduced iron, vitamin B1, vitamin B2, folic acid), rice flour, soybean oil (with TBHQ for freshness), white cheddar cheese (milk, cheese cultures, salt, enzymes), sugar, salt, soy lecithin, buttermilk, monosodium glutamate, leavening (baking soda, sodium acid pyrophosphate, monocalcium phosphate), onion powder, spices, cheddar cheese (milk, cheese cultures, salt, enzymes), lactic acid, corn syrup solids, citric acid, whey, natural flavors, paprika extract color, turmeric extract color, annatto extract color |
| Health concerns | High sodium and fat content, which may lead to cardiovascular diseases. |
| Healthier alternatives | Cheez-It's certified gluten-free crackers, lower-fat content options, and organic options are available. |
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What You'll Learn
Health risks of Cheez-Its
Cheez-Its are a popular snack that has been around for over 100 years. However, they are not a healthy choice and can have negative long-term health consequences.
Firstly, Cheez-Its are highly processed and contain very few essential vitamins and minerals. They are also low in fibre and protein. One serving of Cheez-Its (approximately 27 crackers) contains 150 calories, 8 grams of fat (including 2 grams of saturated fat), and 230 mg of sodium. This means that just half a box (or 4.5 servings) contains nearly half of the recommended daily intake of calories and sodium, and 70% of the daily limit of saturated fat.
The high sodium and fat content in Cheez-Its can lead to cardiovascular disease. Cheez-Its also contain a chemical known as TBHQ (tertiary butylhydroquinone), a petroleum derivative used as a preservative. According to the FDA, death has been known to occur from ingesting just 5 grams of TBHQ.
Cheez-Its are made with vegetable oil, which has been linked to an increased risk of cardiovascular disease. They also contain dairy from conventionally-raised animals, which is less nutritious than dairy from pastured animals.
While Cheez-Its are a good source of calcium, providing about 20% of the daily recommended value, there are healthier ways to obtain this nutrient.
In summary, Cheez-Its are highly processed and contain excessive amounts of sodium, fat, and potentially harmful additives. They should be consumed in moderation or replaced with healthier snack options such as vegetable sticks with hummus or popcorn without butter.
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Cheez-It's gluten-free option
Cheez-Its are a popular snack food, but unfortunately, most varieties are not gluten-free as they contain wheat flour. However, for those with a gluten allergy or sensitivity, there is a homemade gluten-free option that can be made with just three ingredients: cheddar cheese, gluten-free flour, and butter or coconut oil.
To make gluten-free Cheez-Its at home, you'll need a food processor, a ruler or toothpick, a fluted pastry wheel or rolling pizza cutter, and light-colored baking sheets. First, grate a block of sharp cheddar cheese and add it to the food processor with gluten-free flour, cubed cold butter, and salt. Pulse the mixture until it resembles sand, then slowly add water until it becomes a dough. Chill the dough in the fridge for 20 minutes or up to a few hours.
Once the dough is chilled, roll it out and use a ruler or toothpick to score lines, creating the distinctive Cheez-It shape. Cut the dough into crackers and use a toothpick or skewer to poke holes in the center of each cracker before baking. Baking times may vary depending on the color of your baking sheet, but it's important to note that light-colored baking sheets are recommended to prevent gluten-free Cheez-Its from browning too quickly.
While homemade gluten-free Cheez-Its are a great option for those with gluten sensitivities, it's worth noting that they may not be readily available for purchase in stores. Additionally, gluten-free snacks can sometimes be more processed or made with more ingredients than their traditional counterparts. So, if convenience and enjoyment are important factors, buying a box of regular Cheez-Its at the store may be the best option.
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Cheez-It's popularity
Cheez-It crackers were introduced in 1921 by the Green & Green Company, which was later acquired by Sunshine Foods. The crackers are made with wheat flour, vegetable oil, cheese, skim milk, salt, and spices, and are known for their distinctive rectangular shape. Over the years, Cheez-It has become a popular snack food, with a variety of flavours and products launched since the 1980s, including the popular Grooves line, which offers a textural contrast to the original crackers. The brand has also released thin and crispy varieties, as well as airy and puffy options like Puff’d.
The popularity of Cheez-It crackers can be attributed to several factors. Firstly, the crackers are made with 100% real cheese, which gives them a rich and bold flavour. The use of aged cheese in some varieties, such as the Cheez-It Grooves Zesty Cheddar Ranch, enhances the taste and makes them a favourite among cheese lovers. Secondly, Cheez-It has effectively marketed its products, with catchy slogans like "Get Your Own Box" and innovative packaging designs. The brand has also capitalised on different textures and shapes, such as the notched surface of the Grooves line, to provide a satisfying crunch and a unique eating experience.
Additionally, Cheez-It has expanded its product line to include a range of flavours beyond the original cheddar. The brand has experimented with ranch seasoning, Parmesan, pepper jack, and even thin-crust pizza flavours. These diverse options cater to a wide range of taste preferences and keep consumers interested. The company has also introduced variety boxes, such as the Duoz, which offer multiple flavours in one package.
Cheez-It has also gained popularity through its innovative and playful approach to flavour combinations. The Grooves Zesty Cheddar Ranch, for example, combines zesty ranch flavour with the familiar cheddar cheese taste, creating a unique and attention-grabbing snack. The brand is not afraid to take risks and push the boundaries of flavour, as seen with the Extra Cheesy variety, which amps up the cheesiness factor. This willingness to experiment keeps consumers intrigued and coming back for more.
Lastly, Cheez-It has effectively utilised advertising and promotions to build brand awareness and loyalty. The Cheez-It Institute, for example, conducts studies on cheese maturity and determines the "readiness" of new flavours, creating a sense of anticipation and excitement among consumers. The brand has also leveraged partnerships and sponsorships, such as with Babe Ruth, to increase its visibility and reach a wider audience.
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Cheez-It's ingredients
Cheez-Its are marketed as being made with 100% real cheese, and the crackers come in a variety of flavours, including original, white cheddar, and zesty cheddar ranch. The ingredients for the original flavour are:
- Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid)
- Vegetable oil (high oleic soybean, soybean, palm, and/or canola oil with TBHQ for freshness)
- Cheese made with skim milk (skim milk, whey protein, salt, cheese cultures, enzymes, annatto extract colour)
The ingredients for the zesty cheddar ranch flavour are:
- Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid)
- Rice flour
- Soybean oil (with TBHQ for freshness)
- White cheddar cheese (milk, cheese cultures, salt, enzymes)
The ingredients for the white cheddar flavour are not listed on the Cheez-It website, but according to the EWG, they include:
- Cheese (Cheddar)
- Milk
- Cream
- Buttermilk
- Butter
- Cheese Culture
While Cheez-Its are made with real cheese, they also contain a number of additives and ingredients that may be considered unhealthy, such as TBHQ, sugar, salt, and artificial flavours.
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Cheez-It's different flavours
Cheez-It crackers come in a variety of flavours and styles, with the Originals being close in taste to the Grooves line, which features a notched surface and no puncture wound in the centre. The Bold Cheddar Grooves flavour has been described as having an "in-your-face snack-food cheesiness". The Grooves line also includes the Zesty Cheddar Ranch flavour, which combines different textures, cheddar cheese, and a blend of herbs.
The Duoz line features two separate flavours in the same box, including the Sharp Cheddar & Parmesan flavour, which has been described as "funky, peppery, and effervescent". Another flavour in the Duoz line is the Cheddar Jack, which also comes in the Originals and Puff'd styles. The White Cheddar Puff'd flavour is described as "fluffy and white and comforting and fun all at once, like hotel pillows".
The Snap'd style of Cheez-Its includes the Parmesan Ranch flavour, which features Parmesan cheese and ranch seasoning. Other flavours of Cheez-Its include the Extra Big and Extra Toasty varieties.
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Frequently asked questions
Some healthier alternatives to Cheez-It Grooves Zesty Cheese are the gluten-free and organic options. These are marketed as healthier due to their lower fat content.
Cheez-It Grooves Zesty Cheese has a high sodium and fat content, which can lead to cardiovascular diseases. The snack also contains additives, pesticides, hormones, antibiotics, and contaminants like mercury and BPA, which can negatively affect human health.
The Sharp White Cheddar Grooves are a healthier alternative to the Zesty Cheese flavour. They have a more subtle flavour and are milder than the White Cheddar Cheez-Its.
