Decoding the Ingredients in Original Wheat Thins
At first glance, the name "Wheat Thins" suggests a straightforward, whole-grain cracker. However, an examination of the ingredient label on a box of original Wheat Thins reveals a more complex picture. The key components include a mix of flour, oils, sweeteners, and leavening agents. Understanding each part is essential for making informed dietary choices.
Primary Ingredients
- Whole Grain Wheat Flour: As the first ingredient, this is the most abundant component, suggesting that the crackers are primarily made of whole grains. Whole grains contain the entire wheat kernel—bran, germ, and endosperm—providing dietary fiber and other nutrients.
- Canola Oil: Used as a source of fat, canola oil contributes to the cracker's texture and overall calorie content. While it contains some beneficial polyunsaturated fats, like other vegetable oils, it can undergo high-heat processing which may introduce small amounts of trans fats.
- Sugar and Malt Syrup: Despite being a savory snack, Wheat Thins contain added sugars. Malt syrup, derived from corn and barley, provides sweetness, flavor, and color. This blend of sugar and syrup contributes to the distinct salty-sweet taste profile.
- Cornstarch: Added for texture and binding purposes, cornstarch helps give the crackers their characteristic crispiness.
- Salt: Salt enhances the flavor. However, the amount varies significantly across different Wheat Thins varieties, with the original version being relatively high in sodium.
- Leavening Agents: Calcium phosphate and baking soda are used to help the dough rise, creating a light, airy texture after baking.
Other Additives and Preservatives
To extend shelf life and preserve freshness, Nabisco adds BHT (butylated hydroxytoluene) to the packaging material. This is a synthetic antioxidant used to prevent fats and oils from going rancid. The presence of such a preservative is a common feature in many mass-produced snack foods.
A Comparison of Wheat Thins Varieties
While the original formula is the most well-known, Wheat Thins are available in several variations. Comparing the ingredients and nutritional profiles of different types highlights key differences.
| Feature | Original Wheat Thins | Hint of Salt Wheat Thins | Reduced Fat Wheat Thins |
|---|---|---|---|
| Added Sugar | Yes (Sugar & Refiner's Syrup) | Yes (Sugar & Refiner's Syrup) | Yes (Sugar & Invert Sugar) |
| Whole Grain | 100% Whole Grain Wheat | 100% Whole Grain Wheat | 100% Whole Grain Wheat |
| Oil Type | Canola Oil | Canola Oil | Soybean Oil |
| Sodium (per serving) | ~200 mg | ~55 mg | ~200 mg |
| Total Fat (per serving) | ~5 g | ~5 g | ~3.5 g |
How Wheat Thins Fit into a Healthy Diet
Despite being a "whole-grain" snack, Wheat Thins are still a processed food. They can fit into a healthy diet when consumed in moderation, but a few aspects should be considered. The high sodium content in many varieties, for example, is a point of concern for those managing blood pressure. The added sugars also contribute to overall daily intake, which dietary guidelines suggest limiting. The Hint of Salt variety is a much better option for individuals monitoring their sodium intake, while the Reduced Fat version offers a lower fat alternative. To enhance their nutritional value, Wheat Thins can be paired with healthier toppings like low-fat cheese, avocado, or nut butter to add protein and healthy fats.
Conclusion
What do Wheat Thins have in them? The answer is more than just whole wheat. A combination of whole grain flour, oil, various sweeteners, and leavening agents creates the familiar salty-sweet and crunchy cracker. While they offer whole grains and fiber, consumers should be mindful of the added sugars and high sodium, especially in the original and some flavored versions. By understanding the ingredients and making smart choices, such as opting for lower-sodium varieties and practicing portion control, you can still enjoy Wheat Thins as part of a balanced diet. To explore healthier cracker options, consider reading more about selecting nutritious snacks from Consumer Reports.
