Though a good gluten-free option, Simple Mills Almond Flour crackers contain tapioca starch, a type of added starch. Simple Mills Almond Flour Crackers Ingredients: almonds, sunflower seeds, flax seeds, tapioca starch, cassava flour, sunflower oil, sea salt, onion, garlic, rosemary extract. Though rich in whole grains, Wasa crackers contain barley malt extract, a type of added sugar.Ĭompanies can state “0 grams” for an ingredient on the nutrition facts label if the product contains less than 0.5 grams of that ingredient. Wasa Multigrain Cracker Ingredients: whole grain rye flour, sourdough, oat flakes, whole grain wheat flour, whole grain oat flour, whole grain barley flour, yeast, salt, barley malt extract, sunflower lecithin. Crackers Okay to Eat Occasionally: Wasa Multi Grain Crackers Mary’s Gone Crackers Ingredients: whole grain brown rice, whole grain quinoa, brown flax seeds, brown sesame seeds, filtered water, sea salt, wheat free tamari. Triscuit Crackers Ingredients: whole grain wheat, vegetable oil, sea salt. Examples of Healthy Crackers: Triscuit Crackers How do you know if a snack is rich in whole grains? Look to see if “whole grain wheat” is the first ingredient on the ingredient list. When you choose crackers for your family, try to select mostly whole grain crackers with minimal sodium and added sugar. These crackers provide few nutrients.Īdditionally, these crackers often contain excessive amounts of sodium and sometimes even added sugar. In fact, most crackers contain enriched wheat flour. Most crackers have few, if any, whole grains. Ingredients to avoid are listed in bold. Types of added starch are listed in red italics.Since serving size of the snacks ranged from 16 to 43 grams, all information below is for 30 gram servings. These snacks should be considered a rare treat, not a daily staple. It simply means that these are snacks that contain mostly, if not all, refined gains, excessive sodium, and often other junky ingredients. It is worth noting that “avoid” does not mean never eat. This is a common problem with processed foods. Many snacks rich in whole grains could not be rated as “wise” simply because they contained too much sodium. Top selling crackers were evaluated using the criteria below.(8-29) Recommendation: It is best to avoid snacks that contains any added starch. Types of rapidly digestible starch found crackers and snacks include: modified food starch, potato starch, tapioca starch, and cultured corn starch. As such, all forms of food starch are high on the Glycemic Index (GI).Įating predominantly high-GI foods is associated with chronic disease and strongly associated with heart disease. Our bodies rapidly convert starch into sugar during digestion.
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