Graham crackers most likely conjure recollections of campfires and s’mores — or of straightforward, straightforward snacks you would possibly hand to the youngsters in your life.
They’re a candy and crunchy snack loved by children and adults alike, in fact, however you might be questioning in the event that they’re a wholesome selection.
This text breaks down the dietary worth of graham crackers and opinions whether or not they’re a very good snack for coronary heart well being, diabetes issues, and youngsters’ consuming patterns.
Graham crackers are made out of enriched wheat flour, complete grain wheat flour, sugar, canola or palm oil, a leavening agent like baking soda, and salt.
Relying on the model, graham crackers might embody different substances like molasses, honey, cinnamon, chocolate, or soy lecithin.
Graham crackers aren’t gluten-free since they’re made out of wheat flour. Nonetheless, graham crackers are vegan, except they include honey. Some vegans consume honey and some do not.
About an oz (28 grams) or graham crackers — about two full cracker sheets — comprises (
- Energy: 122
- Whole fats: 3 grams
- Carbohydrates: 22 grams
- Fiber:
- Sugar: 7 grams
- Protein: 2 grams
- Ldl cholesterol: 0 mg
- Sodium: 146 mg
- Magnesium: 9% beneficial day by day worth (DV)
- Selenium: 11% DV
- Niacin: 27% DV
The precise quantities of vitamins, together with fiber, might fluctuate primarily based on model and complete grain content material.
Typically, although, graham crackers are comparatively low in energy, however since they’re primarily carbs, they’re additionally low in fats, fiber, and protein.
Graham crackers don’t include any ldl cholesterol and have a average quantity of sodium.
Nonetheless, their added sugar content material is a bit excessive, which means they’re most likely not ultimate for normal snacking in excessive portions.
Though graham crackers include complete grain wheat flour (i.e. whole grains), they provide lower than one gram of fiber per serving.
Based on the USA Division of Agriculture (USDA)’s 2020-2025 Dietary Tips for People, children between 2–18 years outdated ought to devour 14–31 grams of fiber per day, relying on their age (
Along with being low in fiber, a serving of graham crackers offers 6–8 grams of added sugar, relying on the model.
The American Academy of Pediatrics advises not that kids beneath 2 years outdated ought to keep away from added sugar, and added sugar ranges ought to stay beneath 25 grams per day for older kids (3).
Like most industrial snack meals, graham crackers are OK moderately for toddlers and youngsters.
To make them more healthy, add fruit alongside to spice up fiber and unfold nut butter on prime for wholesome fats and protein. Graham crackers with peanut butter and raisins are a fan favourite amongst many children.
Excessive fiber, low sugar meals are the healthiest on your coronary heart, together with quite a lot of fruit and veggies and wholesome fat. However this doesn’t imply you may’t get pleasure from graham crackers. Simply be aware of what number of added sugars are in your general food regimen.
Two full graham cracker sheets include about 7 grams of added sugar, which is about one-third of the beneficial day by day worth (DV) for ladies.
The American Coronary heart Affiliation recommends that ladies devour not more than 25 grams of added sugar per day and males devour not more than 36 grams of added sugar per day (
To finest help a wholesome coronary heart, get pleasure from graham crackers moderately and pair them with meals excessive in fiber, protein, and wholesome fats like fruit, nut butters, and Greek yogurt.
Individuals with diabetes can actually get pleasure from graham crackers, preserving in thoughts that one serving comprises about 22 grams of complete carbs and 6–8 grams of complete sugar. Stick to 1 serving for a snack and pair with meals excessive in fiber and protein for steadiness.
Pairing graham crackers with protein, fiber, and fats might sluggish the spike of blood sugar and insulin. Strive crushing one graham cracker sheet and sprinkling over plain Greek yogurt with berries.
Choosing 1 cracker sheet as an alternative of two will cut back the carbs and sugar to 11 grams and three–6 grams, respectively.
The principle draw back to graham crackers is that one serving comprises about 7 grams of added sugar. Well being authorities suggest that ladies devour 25 grams of added sugar per day at most, and males devour not more than 36 grams of added sugar per day (
Additionally it is beneficial that kids over the age of two devour not more than 25 grams of added sugar per day, whereas children 2 years old and under keep away from it altogether (3).
Get pleasure from graham crackers moderately. As a substitute of shopping for them each time you grocery store, attempt shopping for them each from time to time as a candy deal with.
To make graham crackers a more healthy snack whenever you do eat them, pair them with sources of top quality fiber, protein, and healthy fat. That may sluggish the rise of blood sugar and hold you fuller longer.
For instance, think about using two graham cracker squares to make a peanut butter and jelly “sandwich” with berries.
Or, combine cinnamon and raspberries into plain Greek yogurt and sprinkle crushed graham crackers on prime for a candy, protein-packed yogurt parfait.
Graham crackers may be wholesome in case you pair them with top quality sources of protein, fats, and fiber. They may also be excessive in sugar and low in fiber regardless of their excessive carb rely, so it could be finest to eat them moderately.
That’s very true for folks dwelling with diabetes.
These packaged snacks don’t pack too many energy, fats, or sodium for most individuals, nevertheless it’s vital to be aware in case you eat them typically. Contemplate reserving them for treats fairly than including them to your day by day snack rotation.