Trying to eat healthily can be tricky especially when choosing snacks. Manufacturers claim to offer healthy, sugar-free, sodium-free, gluten-free products, but when you check the ingredients, they're packed with those exact things. If you're mindful about your diet and want you and your family to consume healthy food, including crackers, it's important to know a few things.
A rule of thumb says that the fewer ingredients a product contains, the healthier it is. All those added ingredients are meant to keep the product good for a long time or to enhance its flavour. But, are they healthy? Most certainly not. If you're hungry for healthy crackers that will keep you full in-between meals, without causing you any health problems, or disrupting your diet, here are the things to consider.
All Whole-Grain Crackers Aren't the Same
It's a known fact that 100 percent whole-grain crackers have more fibre than those made from refined wheat flour. However, just because it's a whole-grain product, it doesn't mean it's free from sugars and sodium. So, if you're mindful of your nutrients, it's important to read the ingredients.
Added Fruit Doesn't Equal Healthier
The same goes for added fruits. A toasted fruit crisp may taste excellent and may look whole-grain because they are brown, but you need to check if they's made with white flour. Some crackers with added fruits may have added sugars, as much as 1.5 teaspoons per serving.
Crackers With Seeds Are a Good Choice
If you're searching for healthy crackers, go for crackers with seeds. By added seeds, I don't mean those sprinkled with sesame or poppy seeds. Choose crackers made from mostly or all seeds such as flax, sunflower, pumpkin, and more. They're rich in healthy fats, proteins and fibre, and are gluten-free. Pick crackers made with whole grains, or grain-free seed-only products.
Watch for Sodium and Sugar
You need to be mindful if you're planning to consume salty health crackers. Even these products can contain added sugar. Now, sugar is a common ingredient in savoury processed foods and in such snacks, it's listed as sugar, corn syrup, high fructose corn syrup, malt syrup and dextrose.
On the other hand, any processed food contains sodium (from salt and other food additives). It's added to enhance the flavour and make manufacturing easier. If you're avoiding sugar and sodium for whatever reason, be sure to check the ingredients.
Avoid Artificial Preservatives and Food Coloring
Artificial preservatives and colours are often used in sodas, candy, and baked goods such as crackers and other salty snacks. Even the things that seem to look like healthy snacks may not be so healthy after all. It's best to choose foods that are rich in whole grains and fibre, don't contain disproportionate amounts of sodium, have minimal added sugar, and are free of artificial preservatives or colours.
What About Gluten?
If you're allergic to gluten, naturally you'd want to avoid it. Be sure to check the ingredients again; some products that claim to be gluten-free, still contain things like potato, tapioca or cassava, instead of flour. Tapioca and potato starches don’t give much nutrition; they contain zero grams of fibre. So, a better option is nut flour or nonwheat whole grains.
What to Get
When you choose crackers for your family, try to get mostly whole-grain crackers with minimal sodium and added sugar. Any food that contains sodium, sugar, fruits (with added sugar), artificial preservatives and colours and starch, isn't really healthy. These ingredients are used in unhealthy snacks. If you're selecting crackers you and your family can eat without fearing that you're consuming junk food, then look for foods that are rich in whole grains and fibre, have no excessive amounts of sodium, minimal added sugar, and do not contain artificial preservatives or colours. The same goes for starch. The human body quickly converts starch into sugar during digestion. Eating predominantly high-GI food (high Glymeci Index) is associated with chronic diseases and heart disease. Avoid foods that contain modified food starch, potato starch, tapioca starch, and cultured corn starch.
Brown Rice Crackers
You can find brown rice crackers in your local supermarket, but it's important to check who makes them. If they're just like "any other snack" packed with unhealthy ingredients, you can pass. Choose brown rice crackers made by trusted manufacturers. They should be made with organic and sustainably grown ingredients. Always check for artificial flavours, colours, sodium and sugars.
Buckwheat Cakes
Made of buckwheat and sea salt (nothing more) these cakes are going to keep you full between meals and can work as a delicious option for when you want to eat something quickly. Complement these cakes with your favourite healthy toppings; excellent for school and work snacks.
Vegetable Flats
Flats are tasty and wholesome snacks made from actual fruits and veggies. They've been squished flat and dried (if you see "fried", put them back on the shelf) to help keep goodness and concentrate the natural flavours. These are great with healthy toppings and dips. A perfect addition for a night in with your favourite TV show, when you travel, for work or school.
