What are the healthiest crackers? The top 3 picks, according to dietitians
Crackers are a popular snack enjoyed by children and adults alike. They're crunchy, satisfying and delicious to eat on their own or as a vehicle for spreads, dips and cheeses. And these days, there are more and more heathy cracker options on shelves.
Here, dietitians share their top healthy cracker picks with the most benefits, which less-healthy crackers to limit, and how to enjoy crackers as part of a healthy diet.
Are crackers healthy?
Crackers can absolutely be healthy, Frances Largeman-Roth, registered dietitian nutritionist and author of Everyday Snack Tray, tells TODAY.com. When eaten in moderation, crackers can be part of an overall healthy, balanced diet.
"On their own, they aren’t necessarily a health food, but they also aren’t a food to completely avoid. They fall somewhere in the middle," says Natalie Rizzo, registered dietitian and nutrition editor for TODAY.com.
Some crackers are better for you than others. These days, there are an increasing number of crackers with made with healthy ingredients. “Gone are the days of having only white flour-based, highly refined crackers. There are so many delicious and wholesome options now," says Largeman-Roth.
What to look for in healthy crackers
When choosing healthy crackers, the experts recommend looking at the ingredients and nutrition label. Try to choose crackers with:
Whole grains, seeds or nuts
Fiber
Protein
Low sodium
No added sugar
No saturated fat
The more healthy, whole ingredients you can recognize on the nutrition label and the fewer additives, the better, says Rizzo. Here's what to look for:
Whole grains, seeds, or nuts
"Consumers should look for whole-grain flour or a nut-and-seed mix as the first ingredient," Largeman-Roth says.
Whole grains include whole wheat flour, oats, brown rice, bulgur, buckwheat, amaranth, quinoa or corn. They have the entire grain kernel — the bran, germ and endosperm — which contains vitamins and minerals, per the U.S. Department of Agriculture.
Whole-grain crackers tend to be less processed and more nutritious than those made with refined grains, like white flour. They also have a lower glycemic index and don’t spike blood sugar as quickly.
Seeds are small but mighty nutritional powerhouses, rich in vitamins, minerals, antioxidants, fiber, protein and healthy fats. The healthiest seeds include pumpkin seeds, flax seeds, sesame seeds, sunflower seeds, chia seeds and hemp seeds.
Healthy crackers may also be made from nutrient-rich nuts or nut flours, such as almond flour. Some even contain healthy beans, says Rizzo, such as chickpeas or lentils.
Filling fiber and protein
The whole grains, seeds and nuts in crackers will provide additional plant-based protein and gut-healthy fiber, the experts note. “Most crackers are just carbs, and they need a little something extra to fill you up,” Rizzo notes.
Fiber and protein can help regulate hunger, lower cholesterol levels, improve digestive health, aid in weight management and more.
"You want to see at least 2 grams of fiber and 2 to 3 grams of protein per serving. That combination of nutrients will help you feel satisfied with your snack," says Largeman-Roth.
Minimal sodium and sugar
Next, look at the sodium and added sugar, as many crackers — even whole-grain varieties — can be high in these, the experts note. "Try to choose ones that have less than 10% of the daily value of either nutrient," says Rizzo.
As a rule of thumb, crackers should have no more than 300 milligrams of sodium per serving, Largeman-Roth adds.
"Ideally a cracker should have no added sugar, though there may be a few grams of naturally occurring sugar," Largeman-Roth adds. These include crackers made with dried fruits, for example. Try to opt for crackers with less than 2 grams of sugar per serving.
No unhealthy fats
Lastly, look at the type and amount of fat. “The crackers should have 0 grams of saturated and trans fat," says Largeman-Roth. These are considered unhealthy fats, which can raise bad cholesterol and increase the risk of other diseases.
Instead, opt for crackers with healthy or unsaturated fats. These include crackers made with non-tropical plant oils, such as extra virgin olive oil or avocado oil, and seeds and nuts, which are naturally rich in heart-healthy fats.
The top healthy crackers to eat
The ingredients and nutrition content of crackers will vary by brand, but these types of healthy crackers are the top choices among dietitians:
Seeded crackers
"I recommend seedy crackers because they have (more) protein and fiber, both of which keep you full and prevent you from mindlessly eating a ton of crackers," says Rizzo.
Seeded crackers are often made with a variety of seeds, such as flax seeds, pumpkin seeds or sunflower seeds. This give the seeded crackers a crispy, crumbly texture and a nutty flavor.
"Seedy crackers have protein and fiber built right in, so you don’t need to pair them with something else," says Rizzo.
Buckwheat crackers
"I really love whole-grain crackers, (such as) buckwheat," says Largeman-Roth.
Buckwheat is a highly nutritious whole grain that's linked to a number of health benefits. It's packed with vitamins, minerals, antioxidants, and buckwheat is a good source of unsaturated fatty acids and fiber.
Buckwheat is also naturally gluten-free, making it safe for people with gluten allergies, says Largeman-Roth.
100% whole-grain crackers
Another top choice among experts are 100% whole-grain crackers, which usually contain more than one type of whole grain. "There are ones made with a variety of whole grains, like whole wheat, sorghum, or brown rice," says Rizzo.
These tend to have have less fiber and protein than seeded crackers, but are still a healthy option. "Pair them with a protein, like cottage cheese, to make a well-balanced snack," Rizzo adds.
Other healthy cracker varieties include sourdough crackers, oat crackers, almond flour crackers, and lentil crackers.
Make your own healthy crackers at home
If you can't find what you want in the store, you can always make your own healthy homemade crackers. This allows you to control the ingredients, including sodium and sugar, cater to any dietary needs or restrictions, and add spices and flavorings to your liking.
Making your own crackers at home can also be more cost-effective, as some healthier brands can run you $10 or more per box.
Least healthy crackers
The experts agree there's no cracker you need to avoid entirely, unless you are allergic to the ingredients.
However, some crackers are considered unhealthy and should be limited because they are low in nutritional value, high in sodium or sugar, provide little to no fiber and protein, and contain highly processed ingredients, says Largeman-Roth.
These include crackers made with:
Refined white flour
Added sugars, such as high fructose corn syrup
Saturated or trans fats, such as partially hydrogenated oils
Additives
If you can't resist the unhealthy crackers, try to consume them only occasionally and in moderation, the experts note. "All crackers have their place. Sometimes you just want the buttery, flaky goodness ... But I wouldn’t choose them daily," says Largeman-Roth.
Moderation is key when eating crackers. This means sticking to the recommended serving size, which can vary. It may range from four to six large crackers to 10 or more smaller ones.
Overeating is also easier to do with starchy crackers, says Rizzo. “Instead, choose ones that fill you up, like ones with protein-rich ingredients,” Rizzo adds.
Healthy cracker toppings
Crackers can be enjoyed on their own but are often served as a crunchy base for other foods, dips and spreads. The experts recommend pairing crackers with nutrient-rich foods for a healthy, satiating snack. These include:
Avocado
Hummus
This article was originally published on TODAY.com
