NutritionDoc

A lot has changed in the cracker aisle of the supermarket. Just 3 years ago, only a few brands of crackers had taken the healthful step of removing trans fats. Now manufacturers have pretty much all jumped on the bandwagon and you would be hard pressed to find a cracker that still contains trans fats.

 

The latest improvemewnt in cracker formulations, focuses on whole grains and multigrains as well as on fiber from wheat or oat brans. But do not judge a cracker by its package or its color. It is tough to tell the difference between refined wheat and whole wheat crackers. Dark or speckled crackers are not always high in fiber. And many products that brag of being multigrain or made with stoneground wheat actually contain few or no while grains.

 

The only way to be sure: READ THE INGREDIENT LIST!!!You are best off choosing a cracker that lists a whole grain as the first ingredient or the only grain. Next best is a whole grain as the second ingredient.  Be sure to check out the sodium in your cracker. Some otherwise healthful whole grain crackers do not make the grade because of their sodium content.

 

Remember:

 

1. Be skeptical of buzz words.  The words"multigrain and Stoneground" are not synonomous with "Whole Grain." And be aware a product may say it "contains whole grain" or is "made with whole grain" and yet not be 100% whole grain.

 

2. Read labels for the first ingredient. Look for whole weat or other whole grain as the first ingredient, ideally, or at least as the second ingredient.

 

3. Compare equivalent serving sizes. Some serving sizes are 1/2 oz and some are 1 oz. Do the math to make fair comparisons.

 

4. Watch out for sodium. Even healthful crackers can be high in sodium.

 

5. Skip freeloading fat traps like cheese or sour cream dips. Try a bean dip or salsa instead.