4 min read 2021 Nov 25

Crackers and Diabetes

Compatibility

It's ok

Glycemic index

67

Calories per 100 g

453

If you have diabetes, carbohydrates deserve your attention at mealtime, but that doesn’t mean you can’t have any of them. The truth is that your body needs carbs for energy and you can’t eliminate them completely. However, if you have diabetes, you need to be extra mindful of what kind of carbs and the amount of carbs you’re consuming. That may leave you wondering if crackers and diabetes can co-exist. The short answer is yes, but you need to choose the right ones. Find out what they are below. 

Nutritional value

  • Protein 11.25 g
  • Carbohydrate 66.3 g
  • Fat 15.84 g
  • Fiber 10.2 g
  • Sugar 0.9 g
  • Cholesterol 0 g

The Problem with Crackers

The main reason you may need to avoid many kinds of crackers is because they are high in carbs and not necessarily high in other nutrients. That’s because many kinds are made with refined white flour meaning they contain mostly simple carbs, which move through the digestive tract quickly and are more likely to cause a spike in blood sugar. With careful consideration, you can safely include crackers in a diabetic diet. 

How to Choose the Best Crackers for Diabetes

If you have diabetes, chances are that you’re used to reading food labels before you eat something. This is vital for making sure you are choosing items that fit in your diabetes management plan. The same is true for crackers. 

Knowing what to look for means finding options you can safely enjoy. In general, the crackers you choose should have fewer than 25 grams of carbs per serving, as well as being under 200 calories and less than 5 grams of fat.

You also want crackers that contain at least 1 gram of fiber for every 15 grams of carbs and that are low in sodium - under 250 mg per serving. Watch out for flavored crackers, which tend to be higher in salt than plain versions. 

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How to Enjoy Crackers

Portion size is one of the most important considerations when it comes to enjoying crackers when you have diabetes. Overdoing it can quickly lead to a spike in blood sugar so portion out your crackers instead of eating them straight out of the box. 

Pair your crackers with a scoop of hummus, which contains fiber. Fiber slows digestion and can keep blood sugar levels stable when you eat. 

You might also eat your crackers with avocado, which contains healthy fats and is linked to an improvement in blood sugar levels. 

Of course, you can always eat your crackers with cheese, which is another simple way to slow digestion of carbs and keep blood sugar levels stable. 

Crackers and diabetes can go together if you know what you’re looking for. Crackers are a fast and easy snack and can provide you with several vitamins and minerals. Choosing those that work with your diabetic diet allows you to enjoy them without the consequences of eating something you shouldn’t. No one should have to give up cheese and crackers and you don’t have to either. 

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