In addition to exercise, it's important not to forget about the importance of good nutrition, as Dr. Axe suggests. When managing weight, snacks can play a crucial role. Snacking means eating smaller portions of food between meals. While research on whether snacking aids weight loss is mixed, some evidence suggests that increasing your meal frequency through snacking may help manage hunger and improve blood sugar regulation. By planning ahead and focusing on nutrient-rich foods, snacks may support your weight management goals by managing hunger and keeping you satisfied between meals. When your next craving hits, aim for whole foods that add nutrition to your day instead of highly processed, less nutritious options.
The Role of Crackers in a Weight Loss Diet
Crackers, often considered a convenient snack, can be incorporated into a weight loss plan, provided that they are chosen wisely and consumed in moderation. Saltine crackers, for instance, are generally lower in fat and calories compared to potato chips, making them a lighter snack option. However, it's crucial to understand their nutritional profile and potential impact on your health goals.
Understanding Saltine Crackers
Saltine crackers - also called saltina or soda crackers - are a popular and versatile snack. Made with white flour, a leavening agent like baking soda or yeast, shortening, and coarse salt, saltine crackers are noted for their dry texture, crispiness, and distinctive perforations that make them easy to snap and enjoy. They make great accompaniments and are often paired with soup, nut butter, and jam or jelly. Generally, saltine crackers are low in calories, fat, and dietary fiber. However, they provide small amounts of folate - also called vitamin B9 - which plays an essential role in fetal development.
Per serving of 3-5 crackers (15 grams), here is the nutritional comparison of various saltine varieties: The regular, low sodium, and whole wheat varieties of saltine crackers provide similar amounts of energy (calories), fiber, protein, folate, and sodium. However, the low sodium and whole wheat varieties provide the same (or similar) levels of sodium for fewer crackers per serving compared to the regular saltine crackers.
Saltine Crackers: Weight Gain and Weight Loss
Despite speculations that saltine crackers may contribute to weight gain, there’s no research to date that directly links their consumption to increasing body weight. However, regularly consuming highly processed foods and foods high in sodium is associated with a higher body weight. A randomized controlled trial demonstrated a higher calorie intake and weight gain of 1.4-2.6 pounds (0.6-1.2 kg) over a 2-week period in participants whose diets were rich in foods considered highly processed. Furthermore, a study that included 7,629 participants found that a high salt intake is associated with a higher body weight.
Read also: Diet Before Bariatric Surgery
Saltine crackers have been linked to weight loss in some instances, but more research is needed. A small, three-week study observed favorable weight gain or loss in participants who ate saltine crackers once per day. However, the project was about whether the placebo effect influenced weight, not whether the crackers themselves influenced weight. The study evaluated whether people who believed in superstitions that saltine crackers cause weight loss or gain were more likely to see those effects when eating the crackers. Overall, saltine crackers can fit into a balanced, well-rounded diet. If weight loss is your goal, it’s more important to focus on overall eating and activity patterns rather than potential effects of individual foods.
Nutritional Considerations
Saltine crackers are made with refined white flour, which puts them in the same category as white bread, pasta, and other processed snack foods. Saltine crackers contain a good amount of sodium, especially when you factor in how easy it is to eat more than one serving of this popular crunchy snack. Saltine crackers are easy to eat because they are very low in fiber and don’t give you the full, satisfied feeling you get from a serving whole grains or vegetables. Although eating a serving of saltines crackers is low in calories and shouldn’t lead to weight gain alone, when you start eating two, three or four servings at a time, you consume a whole lot of calories and sodium, with almost no nutrients. Aside from the low amounts of iron and folate that are found in saltine crackers because they are made with fortified flour, they lack nutritional value.
In terms of basic nutrition, bread - especially whole grain varieties - can be healthier than saltine crackers. Saltines are typically made from refined flour and lack these nutrients. However, they are low in fiber and protein, which are important for satiety.
Health Benefits of Saltine Crackers
While saltine crackers aren’t considered healthy because they lack nutritional value, they do offer some potential benefits, especially for people dealing with digestive issues or nausea. Doctors often recommend saltine crackers because they are bland, easy to digest and low in fat, making them a good option for people with nausea, upset stomachs or digestive issues. Saltine crackers are gentle on the stomach, which makes them helpful when you’re sick, especially with nausea, vomiting or diarrhea. Saltine crackers are easy to eat when you have an upset stomach or nausea because they are odorless and bland.
The bland, salty, and low fiber nature of saltine crackers make them an appropriate food for some stomach conditions. For instance, a study of 45 patients with gastroparesis demonstrated that saltine crackers moderately improved symptoms. Gastroparesis is a nervous system disorder characterized by delayed emptying of food from the stomach, leading to symptoms such as bloating, nausea, vomiting, burping, and acid reflux. Nutritional therapy for gastroparesis includes smaller meals and reducing your intake of fiber and fat. Bland, starchy, and salty foods like saltine crackers were shown to be well-tolerated in people with gastroparesis. In addition, bland foods low in fat are also shown to improve symptoms in people experiencing pregnancy-related nausea and vomiting, including the more severe hyperemesis gravidarum (an extreme form of morning sickness).
Read also: Complete Guide to 1500 Calorie Vegan Meals
Potential Risks of Saltine Crackers
One serving (15 grams) of regular, low sodium, and whole wheat saltine crackers provide 6-7% of the DV of sodium. This is the equivalent of 5 regular crackers or 3 low sodium or whole wheat crackers. These may seem like small amounts of sodium, but your sodium intake can quickly increase with portion size. For example, 2 servings (or 10 regular saltine crackers) will provide 12% of the DV of sodium. Excess salt intake is associated with an increase in blood pressure and heart disease risk. Research also shows that consistently high salt intake may alter taste perception by reducing the number of tiny blood vessels under the tongue, potentially leading to the desire to consume more salt - which can increase your risk of high blood pressure. Therefore, it may be best to eat saltine crackers in moderation to help avoid excess salt intake.
Choosing Healthier Crackers
If you’re looking for an alternative to the crunchy, salty bite of a saltine cracker, consider healthy snacks that are made with complex carbohydrates, nuts, seeds and fruits instead. Fiber: Look for crackers that provide fiber, which keeps you full longer. Added or refined sugars: Skip crackers that are loaded in refined sugar.
When it comes to choosing a healthy cracker, the most important place to look is the ingredients label. Ideally, you want as few ingredients as possible and no refined grains. Whole grains, nut flours, or vegetables make for a great base, while seeds and nuts can add more crunch. Next, peruse the nutrition data. Kristen Lorenz, R.D. looks for options that are high in fiber (2-3 grams or more per serving is ideal) but low in sodium (about 200 mg or less per serving) and have minimal to no added sugar. Opt for less than 2 grams of saturated fat and avoid trans fats. You also want to make sure you’re picking something that has a little protein, adds Lauren Slayton, M.S., R.D., founder of FoodTrainers in New York City. This nutrient, along with fiber, will help you stay full. And do your best to avoid refined oils, such as canola, soybean, and corn oil. These are stripped of their nutrients.
Experts stress the importance of looking at the ingredient list to determine the most nutritious choice. The healthiest crackers are those made from whole, nutrient-dense ingredients like 100% whole grains, seeds, or legumes. Options like flaxseed crackers, sprouted grain crackers, or almond flour-based crackers can provide more fiber, protein, and healthy fats compared to traditional refined grain varieties.
Healthy Snack Options
While no one snack will lead to weight loss, the following healthy snacks may help you promote weight loss as part of an overall healthy eating pattern.
Read also: Healthy Vegetarian Eating
Nuts
Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber. They’re linked to numerous health benefits and are very filling. Studies suggest that eating nuts in moderation may help you lose weight. Since they’re high in calories, aim to stick to about 1 ounce or 1/4 cup.
Bell Peppers with Guacamole
Although all bell peppers are nutritious, red varieties are particularly high in antioxidants. Guacamole is also a rich source of nutrients and minerals. Pairing 1 large red bell pepper with 1/4 cup (60 grams) of guacamole combines the best of both foods while keeping the calorie count under 200.
Greek Yogurt and Berries
Greek yogurt is high in protein, and berries are one of the best sources of antioxidants around. Add a mixture of differently colored berries to your yogurt to get an array of nutrients - and a mix of their sweet and tart flavors.
Apples with Peanut Butter
Apples are a fiber-rich fruit. Peanuts provide healthy fats, plant-based protein, and fiber - pretty much all of the filling nutrients you should look for in a snack. By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack. Just look for one that only contains peanuts and salt and no added sugar.
Cottage Cheese with Fruit
Cottage cheese is high in filling protein, boasting 25 grams in just 1 cup. Pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack. Try it with tropical fruits such as pineapple, papaya, or watermelon.
Celery Sticks with Cream Cheese
Celery sticks with cream cheese are a classic low carb snack that can help keep you feeling full. This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese. Snacking on 5 small celery sticks with about 1 ounce (30 grams) of cream cheese provides roughly 100 calories.
Kale Chips
Kale is incredibly healthy, as it’s loaded with fiber, antioxidants, and minerals and has a lower level of oxalic acid, an anti-nutrient that impairs calcium absorption, than many other leafy greens. Pairing kale with olive oil makes not only more delicious and crispy chips but also a more balanced and filling snack.
Dark Chocolate and Almonds
Dark chocolate and almonds are a fantastic pair. Dark chocolate contains antioxidants, and almonds are a rich source of healthy fats. Try a couple of teaspoons of dark chocolate chips or a square of dark chocolate with a handful of nuts.
Cucumber and Hummus
Cucumber’s fresh flavor and crunchy texture go very well with the rich creaminess of hummus. Hummus is typically made from chickpeas, tahini, olive oil, and garlic. Thus, it provides a mix of plant-based protein, fiber, and heart-healthy fats. Enjoying 1 cup (104 grams) of sliced cucumbers dipped in 2 tablespoons (34 grams) of hummus will help keep you full for under 100 calories.
Fruit
A piece of fruit can be an incredibly satisfying snack. Portable, easy-to-eat fruits include apples, pears, grapes, grapefruit, and oranges. A small container of berries can be a great, satisfying snack when you’re on the go. Fruit contains fiber and minerals and makes a great small snack. To make it more satisfying, pair your fruit with nuts or yogurt.
Tomatoes and Mozzarella Cheese
Tomatoes and mozzarella cheese are a nutritious and yummy way to add more veggies to your diet. Mix tomatoes with mozzarella, balsamic vinegar, and a drizzle of olive oil for a snack with protein, fiber, and healthy fats.
Chia Seed Pudding
Chia seeds are tiny nutritional powerhouses loaded with fiber, omega-3 fatty acids, and plant-based protein. Although they don’t have much flavor, chia seeds take on a jelly-like consistency when soaked in liquid, making them a great ingredient for puddings.
Eggs
Eggs are incredibly filling, thanks to their protein content. Although they contain cholesterol, recent studies suggest that moderate egg intake - defined as 3-4 eggs per week - is linked with reduced arterial stiffness, a risk factor for heart disease. Make sure to eat the yolk to get important nutrients like vitamin D and choline.
Carrots and Blue Cheese Dressing
Pairing carrots with a creamy salad dressing or dip is a great idea. Aside from keeping you fuller for longer, fat increases your absorption of carrot’s fat-soluble vitamins, such as vitamin A. While blue cheese dressing on its own is high in calories, it may help you eat more carrots (or other veggies). A 3.5-ounce (100-gram) serving of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing serves as a light snack containing about 190 calories.
Cheese
Cheese is a delicious, high protein food that’s filling enough to be a snack on its own. However, pairing it with whole-grain crackers or a piece of fruit adds some fiber to your snack. Cheese delivers protein and calcium, but the amounts of those nutrients vary slightly depending on the type you choose.
Beef Jerky or Sticks
Beef jerky or beef sticks make excellent high protein, portable snacks. That said, depending on the brand and flavoring, some are higher in added sugar and sodium. Look for jerky with as few added ingredients as possible and less than 300 mg of sodium per serving, which accounts for 13% of the Daily Value (DV) of the mineral. Most beef jerkies and sticks contain about 9 grams of protein per ounce (28 grams).
Protein Smoothie
A protein smoothie can be a filling snack for when you need something substantial until your next meal. They’re an easy and convenient way to increase your protein intake. You can add just about any other ingredient to the mix, from fruits and veggies to healthy fats like avocado, nut butter, or chia seeds, for a nutrient-rich snack. You can also try Greek yogurt or silken tofu to boost the protein content of your smoothie.
Canned Fish
Canned fish is a fantastic option that requires no refrigeration. In particular, salmon and sardines are incredibly high in omega-3 fatty acids, which decrease your risk of heart disease. Topping a piece of whole wheat toast with canned fish will give you a highly nutritious snack that will leave you feeling full until your next meal. For something smaller, try a few whole-grain crackers with tuna or salmon.
Edamame
Edamame is a dish of steamed unripened soybeans that makes a great snack for anyone following a vegan or vegetarian diet. It’s a fiber-rich food that’s considered a complete, plant-based protein source. One cup (155 grams) of edamame provides around 18 grams of protein and 14 grams of carbs, 8 of which come from fiber.
Oatmeal
Oats are a nutritious whole grain that provides a good amount of fiber and a high protein content compared with other cereals. You can satisfy your sweet tooth with oatmeal topped with fruit, cinnamon, cocoa powder, and chocolate chips, or go for a savory version by adding eggs, avocado, and veggies like mushrooms or tomatoes.
Pear Slices and Ricotta Cheese
Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture, and it provides fiber and protein.
Homemade Trail Mix
Make a trail mix by combining dried fruit and nuts for fiber, protein, and healthy fats. Choose fruits without added sugar and get creative with flavors. While homemade trail mix is perfect for on-the-go snacking, stick to modest portion size, as dried fruit and nuts are calorie-dense.
Turkey Roll-Ups
Turkey roll-ups are delicious and nutritious. Turkey contains high quality protein, which helps you feel satisfied and is linked to beneficial effects on weight management. Try rolling up a slice of turkey with a slice of cheese and some vegetables for added crunch and nutrients.
Olives and Feta Cheese
They’re very high in heart-healthy monounsaturated fats and provide powerful antioxidants. Combine olives with feta cheese for a Greek-inspired snack that’s rich in protein and healthy fats. You could eat them by themselves or serve them with some complex carbs.
Avocado
Avocados are among the most nutritious and satisfying foods due to their high fat and fiber content. Sprinkle half of a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack under 120 calories.
Air-Popped Popcorn
But think air-popped popcorn - not the movie-theater kind doused in butter and salt. Popcorn delivers filling fiber and less than 100 calories in a generous 3-cup serving. Add flavor with a little bit of olive oil, Parmesan cheese, or nutritional yeast.
Roasted Chickpeas
Roasting chickpeas helps turn them into a crunchy and delightful snack. Chickpeas are a source of fiber and plant-based protein. You can make your own or look for roasted chickpeas in the snack section of your grocery store.
Cantaloupe and Prosciutto
Cantaloupe is a nutritious, delicious fruit delivering fiber and vitamins A and C. Combining cantaloupe with prosciutto (dry-cured ham) creates a balanced, sweet-and-salty snack. Try wrapping 4 medium cantaloupe wedges (276 grams) with a thin slice of prosciutto each for a snack under 170 calories.
Leftovers
One great way of taking advantage of your leftovers from a nutritious lunch or dinner is by having them as a snack. By getting a smaller portion of a previous meal, you’ll enjoy a complete and balanced snack in seconds. Just make sure to store your leftovers in the refrigerator to keep them from spoiling quickly.
Specific Considerations for Weight Loss
To help reduce the fat in your abdominal area, you’ll need to eat fewer calories. It may also help to eat foods that contain fiber, such as oatmeal, and certain vegetables, like broccoli. Foods that contain healthy fats like olive oil, as well as protein shakes, may also help. Limit your consumption of refined grains and sugar.
There’s some evidence that snacking at night is linked with an increased risk of weight gain. That said, if you are going to eat at night, it’s best to choose nutrient-rich foods like vegetables, fruits, whole grains, dairy, eggs, and nuts.
Examples of healthy snacks include hummus, cheese, crackers with fruit, canned fish, avocado, and popcorn.