Understanding the Ingredients in Cheez-Its
To understand if Cheez-Its contain whole grains, it's crucial to look beyond the packaging claims and examine the ingredient list. The ingredients are listed in descending order by weight, so the first few items are the most abundant. This is where the truth about a snack's composition is revealed.
The Original Cheez-It
For decades, the standard Cheez-It cracker has relied on enriched flour as its primary ingredient. Enriched flour is a refined grain, meaning the grain kernel's bran and germ—which contain most of the fiber, vitamins, and minerals—have been removed during processing. Although some nutrients like B vitamins and iron are added back in an enrichment process, the original fiber is not. Therefore, the original Cheez-It variety does not contain whole grains.
The 'Whole Grain' Cheez-It
In response to consumer demand for healthier options, Cheez-It introduced a 'Whole Grain' variety. However, this version is not 100% whole grain. A quick look at the ingredients for the 'Made with Whole Grain' crackers shows that the first ingredient listed is often "Whole Wheat Flour," but it's typically followed by "Enriched Flour". In some cases, such as those that spurred the 2016 lawsuit, the product actually contained more refined flour than whole grain flour, which a court found was likely to deceive reasonable consumers. This means the product is a blend of grains, not a pure whole-grain snack.
Comparison: Original vs. 'Whole Grain' Cheez-It
| Feature | Original Cheez-It | 'Whole Grain' Cheez-It |
|---|---|---|
| Primary Flour | Enriched Flour | Blend of Whole Wheat and Enriched Flour |
| Fiber Content | Less than 1 gram per serving | Approximately 1 gram per serving |
| Whole Grain Status | No whole grains | Contains some whole grains, but is not 100% whole grain |
| Nutritional Density | Lower nutritional density; lacks fiber | Slightly higher nutritional density due to whole grain content |
| Consumer Perception | Not typically marketed as healthy | Marketed as a healthier option, but has faced controversy |
The Truth Behind the 'Whole Grain' Label
The 'Made with Whole Grain' label can be misleading. While it correctly states that the product contains whole grains, it does not specify the percentage. Manufacturers can legally use this phrasing even if the amount of whole grain is minimal and the product is mostly refined flour. The key takeaway is to read the ingredient list, not just the front-of-package claims. For a truly whole-grain product, a whole grain ingredient should be the first item on the list and the only type of grain listed. For example, a product labeled "100% Whole Wheat" would be a reliable indicator of its whole grain content.
Finding Truly Whole-Grain Snacks
To make truly informed choices, consider the following steps when shopping for crackers:
- Read the ingredient list first. Ensure a whole grain (e.g., whole wheat, whole rye, whole oats) is the very first ingredient.
- Look for the "100% Whole Grain" stamp. The Whole Grains Council offers a stamp on products that are made with only whole grains.
- Be wary of vague terms. Phrases like "made with whole grain," "multigrain," or "wheat crackers" do not guarantee a product is predominantly whole grain.
- Check the fiber content. Whole-grain products are typically higher in dietary fiber. Compare the fiber grams to the total carbohydrates for a better health metric.
- Seek alternatives. Many alternatives exist that are genuinely whole-grain. Look for brands that specialize in whole-grain crackers, crispbreads, or opt for simple snacks like unsalted nuts, seeds, or air-popped popcorn.
The Verdict on Cheez-Its
The final verdict is that standard Cheez-Its do not contain whole grains and are made from refined, enriched flour. The "Whole Grain" variety does contain some whole grains, but it is not a 100% whole-grain product and still includes enriched flour. To maximize whole-grain intake, consumers should look for products with clearer labeling and prioritize those with higher fiber content. The "Whole Grain" version is a step up from the original in nutritional value but is not a pure whole-grain snack.
