When on a diet, it is normal look for lighter, more practical foods, such as crackers, that many banish from diets because "make you fat ", but will it be true or are they good allies to get back in shape?
Crackers can be a high calorie snack when eaten without moderation. In fact, 100 grams of crackers contain:
- kcal: 420
- carbohydrates: 71 gr
- proteins: 12 gr
- fat: 11 gr
- fibers: 3,6 gr
Plus the crackers are salty on the surface and therefore contain good amounts of sodium, a mineral that can contribute to increased blood pressure and fluid retention.
Although most of the crackers on the market today carry the words "low calorie" or "light", eating this snack often can cause several negative health consequences:
- excess sodium: a medium portion containing 6 crackers (about 40 g) contains 300 mg of sodium, a quantity well above the recommended daily dose; exceeding the daily amount of sodium can create increases in blood pressure, water retention and an increased risk of developing heart disease
- excess of simple carbohydrates: crackers are rich in simple carbohydrates, as they are mainly made with wheat flour; Although these carbohydrates are essential for the body, excessive consumption makes weight loss and control very difficult
- high glycemic index: crackers are rich in refined carbohydrates and have a high glycemic index; consuming this snack without moderation can lead to spikes insulin, which increase the accumulation of abdominal fat and the risk of developing it insulin resistance
- poor in water: an adequate supply of water is essential for the health of the organism, weight control and intestinal function
- low in fiber: an adequate intake of soluble fiber slows down the absorption of carbohydrates, promoting glycemic control.
Crackers vs bread
Very often crackers, breadsticks, crispy salty snacks in general are preferred to bread because they are considered less caloric, as well as valid substitutes in slimming diets.
This belief is misleading, both from the metabolic point of view and from the energetic point of view; crackers, in fact, contain:
- almost 50% more calories than bread
- 25 times fatter
- 10% less fiber
- 20% more refined carbohydrates
- much less water
Alternatives to crackers
Excessive consumption of crackers is harmful to health; if we have no alternatives every now and then it is okay to consume them, but it is better to prefer wholemeal ones and without salt on the surface.
There are many valid and healthy alternatives to keep in the pantry and in the refrigerator as snacks for a snack:
- Greek yogurt with fruit salad: this combination allows you to have a complete snack rich in good proteins and sugars
- bread with bresaola: it is good to always keep wholemeal bread and bresaola or turkey in the pantry for a healthy and tasty snack
- rice cakes with cream cheese and avocado: this combo allows you to have all the necessary macronutrients: carbohydrates, fats and proteins.
And do you often eat crackers as a snack? Let us know in the comments and remember to follow us on our telegram channel