What crackers are healthier than Wheat Thins?

According to Consumer Reports, some Wheat Thins varieties contain a full teaspoon of added sugar per serving. So, what crackers are healthier than Wheat Thins, and what should you look for in a nutritious alternative?

Quick Summary

Find out which cracker options offer more nutritional benefits, such as whole grains, higher fiber, and lower sodium, providing healthier snack choices than traditional Wheat Thins.

Key Points

• Check Labels for Sugar and Sodium: Wheat Thins contain higher levels of added sugar and sodium; look for alternatives with minimal added sugars and lower sodium per serving.

• Prioritize Whole Grains and Seeds: Choose crackers that list whole grains, nuts, or seeds as primary ingredients, offering more fiber and essential nutrients.

• Consider Triscuit or Crispbreads: Brands like Triscuit (especially 'Hint of Salt') and Wasa offer high-fiber, low-sugar alternatives made from simple, whole-grain ingredients.

• Opt for Grain-Free Options: For those avoiding grains, seed- or nut-flour based crackers from brands like Simple Mills and Mary's Gone Crackers provide a nutrient-dense alternative.

• DIY Crackers Offer Maximum Control: Making your own crackers from seeds or whole-grain flours is the best way to ensure a low-sodium, no-sugar-added snack.

Understanding the Health Considerations of Crackers

When evaluating crackers for their health benefits, it's crucial to look beyond marketing claims and examine the nutrition label and ingredient list. Many popular brands, including Wheat Thins, use whole grain flour but may also contain significant amounts of added sugar, high sodium, and less-than-ideal oils. A single serving of original Wheat Thins can contain as much as 4 grams of added sugar and 200 mg of sodium. For those seeking more fiber, fewer processed ingredients, and lower sugar and salt content, a variety of better alternatives exist on the market. These crackers often rely on whole grains, seeds, or nut flours to provide essential nutrients and a more satisfying crunch.

Superior Store-Bought Alternatives to Wheat Thins

There are numerous commercially available crackers that offer a more nutrient-dense profile compared to Wheat Thins. Focusing on high fiber, whole grains, and simple ingredients is key.

High Fiber, Low Sodium Standouts

• Triscuit Original Whole Grain Crackers: Made with just whole grain wheat, oil, and salt, Triscuits offer significantly more fiber and no added sugar compared to Wheat Thins. The 'Hint of Salt' version is even lower in sodium, making it a particularly wise choice.
• Wasa Multi-Grain Crispbread: A Swedish-style crispbread, Wasa is known for its simple ingredients, high fiber content, and minimal fat. It's a classic choice for a healthy, crunchy base for toppings.
• Crunchmaster Multi-seed Crackers: These crackers are a great gluten-free option, often made from brown rice, oat fiber, and a blend of seeds. They offer substantial whole grains and fiber without the gluten, artificial flavors, or excessive sodium.

Nut- and Seed-Based Crackers

For those seeking grain-free options or a boost of healthy fats and protein, nut and seed-based crackers are excellent.

• Simple Mills Almond Flour Crackers: Using a blend of almond, sunflower seed, and flax seed flour, these crackers are a high-protein, low-carb alternative. They are also gluten-free and known for their clean, simple ingredients.
• Mary's Gone Super Seed Crackers: These crackers are made from a blend of whole grains and seeds like brown rice, quinoa, and flaxseeds. They are rich in fiber, omega-3 fatty acids, and nutrients, making them a dense and satisfying option.
• Top Seedz Crackers: A seed-heavy option, these crackers are packed with flax, sunflower, and other seeds, providing healthy fats and fiber.

Comparison: Wheat Thins vs. Healthier Crackers

To highlight the nutritional differences, let's compare the original Wheat Thins to some healthier alternatives, based on a similar serving size (approx. 1 ounce or 30g). Please note that nutritional information can vary by flavor and formulation, so always check the specific product label.

Feature	Original Wheat Thins (~16 crackers)	Triscuit 'Hint of Salt' (~7 crackers)	Simple Mills Almond Flour (~17 crackers)	Mary's Gone Super Seed (~13 crackers)
Whole Grain	21g whole grain wheat	100% whole grain wheat	No grains; seed and nut flour	Brown rice, quinoa, flaxseeds
Added Sugar	4g added sugars	0g added sugar	0g added sugar	0g added sugar
Sodium	~200mg	~100mg	Lower sodium	Moderate sodium
Fiber	3g fiber	3g fiber	3g fiber	High fiber
Ingredients	Whole grain wheat flour, oil, sugar, malt syrup	Whole grain soft white winter wheat, soybean oil, sea salt	Almond flour, tapioca, sunflower seeds, flax seeds	Whole grain brown rice, quinoa, flax seeds, sesame seeds, salt, herbs

DIY Crackers for Ultimate Control

For those who want complete control over their ingredients, making crackers at home is a simple and rewarding process. Homemade crackers allow you to eliminate all added sugars, unhealthy oils, and excess sodium. Recipes often feature simple ingredients like whole grain flours, seeds, and healthy oils.

Homemade Crackers Recipe

One popular option is a simple seed cracker recipe, combining a variety of seeds for a nutritious and crunchy snack.

Ingredients:

• 1/2 cup chia seeds
• 1/4 cup flax seeds
• 1/4 cup pumpkin seeds
• 1 cup water
• 1/2 tsp salt
• Optional: herbs or spices for flavor

Instructions:

1. Combine seeds, water, and salt. Let the mixture sit for 15 minutes to allow the chia and flax to gel.
2. Spread the mixture thinly and evenly on parchment paper on a baking sheet.
3. Bake at 350°F (180°C) for 20-30 minutes, or until golden and crispy. Score into squares before baking for easier breaking.

How to Choose the Right Cracker for You

When navigating the cracker aisle, keep these tips in mind to ensure you're making the healthiest choice:

1. Prioritize whole grains and seeds: Look for crackers that list whole grains (e.g., whole wheat, oats, brown rice) or seeds (e.g., flax, chia) as the first ingredient.
2. Scrutinize the sugar content: Many crackers hide added sugars that contribute unnecessary calories. Aim for crackers with 0-1 gram of added sugar per serving.
3. Check the sodium: Compare the sodium content per serving across brands. The 'Hint of Salt' varieties offered by some brands can be a big saver.
4. Embrace high fiber: More fiber means better digestion and increased satiety, helping you feel fuller longer. Look for at least 3 grams of fiber per serving.
5. Examine the ingredient list: A shorter, simpler ingredient list is often better. Avoid crackers with artificial flavors, colors, or high fructose corn syrup.

For more detailed guidance on picking healthy crackers, refer to the expert advice from Consumer Reports Consumer Reports.

Conclusion

While Wheat Thins are a popular whole-grain snack, they are not the healthiest choice available due to their higher-than-ideal levels of added sugar and sodium. Numerous alternatives exist, from brands like Triscuit, Simple Mills, and Mary's Gone Crackers, to homemade options, that offer a more nutrient-dense profile with superior fiber, protein, and less added sugar. By paying close attention to nutrition labels and prioritizing simple, whole-food ingredients, you can easily find a healthier, more satisfying cracker to enjoy.

Frequently Asked Questions

Are Triscuits healthier than Wheat Thins?

Yes, many Triscuit varieties, particularly the Hint of Salt and Reduced Fat versions, offer higher fiber and significantly lower added sugars and sodium than standard Wheat Thins.

What should I look for on the ingredient list for a healthy cracker?

Look for a short, simple ingredient list that starts with whole grains (e.g., whole wheat, oats, brown rice), nuts, or seeds. Avoid long lists of additives, high-fructose corn syrup, and excessive sugar.

Are gluten-free crackers always a healthier option?

Not necessarily. While some gluten-free crackers (like those from Simple Mills or Crunchmaster) are very healthy due to using nut and seed flours, others use refined starches like tapioca or potato flour which offer little nutritional value.

What's the difference between whole grain and multi-grain crackers?

Whole grain crackers are made from the entire grain kernel, retaining all nutrients and fiber. 'Multi-grain' simply means multiple types of grains were used, but they might not be whole grains and could still be heavily processed.

How can I reduce the sodium in my cracker snacks?

Choose 'Hint of Salt' or 'No Salt Added' varieties from brands like Triscuit or Matzo. You can also make your own crackers at home to have total control over the sodium content.

Can I make my own crackers for a healthier alternative?

Yes, homemade crackers are an excellent way to ensure you're consuming a very healthy, clean snack. Many recipes use a simple blend of seeds, whole grain flour, and minimal seasonings.

What are some of the healthiest brands of crackers?

Some of the healthiest brands include Triscuit (Original and Hint of Salt), Mary's Gone Crackers, Simple Mills, and Wasa. These brands generally offer simple ingredients, lower sugar, and higher fiber.