What Kind of Crackers Can You Eat If You're Pre-Diabetic?

November 4, 2025 •

4 min read

According to the CDC, over one-third of American adults have prediabetes, making smart snacking essential for managing blood sugar levels. Discover what kind of crackers you can eat if you're pre-diabetic by choosing high-fiber, low-carb options paired with protein and healthy fats.

Quick Summary

Selecting the right crackers is key for prediabetes management, focusing on ingredients like whole grains, seeds, and nut flours. Pairing crackers with protein or healthy fats helps stabilize blood sugar. Always read nutrition labels to check for fiber, carbs, and added sugars.

Key Points

Choose High-Fiber Options: Select crackers with at least 3 grams of fiber per serving to slow digestion and stabilize blood sugar.
Look for Whole Grains or Seeds: Opt for crackers made from 100% whole grains, flaxseeds, almond flour, or other seeds for better nutrition.
Avoid Refined Flours and Added Sugars: Steer clear of crackers listing white flour or added sugars among the first ingredients.
Pair with Protein or Healthy Fat: Always top your crackers with cheese, nut butter, or hummus to balance carbohydrates and prevent blood sugar spikes.
Practice Portion Control: Pay close attention to serving sizes to avoid consuming excess carbohydrates, even with healthy crackers.
Read the Nutrition Label: Ignore marketing terms like "multigrain" and focus on the nutrition facts, especially fiber and carb counts.
Opt for Keto-Friendly Varieties: Crackers made from almond or seed flours are excellent lower-carb alternatives for managing blood sugar.

Understanding the Impact of Crackers on Prediabetes

While it might seem that all crackers are off-limits, that's not the case. The key is to understand how different types of crackers affect your blood sugar levels. Crackers made from refined white flour are digested quickly, causing a rapid spike in blood sugar. In contrast, those made with whole grains, seeds, or nut flours are digested more slowly, preventing these spikes and keeping you feeling full longer.

For those with prediabetes, managing glucose levels is a priority, and snacks are a critical part of that effort. Choosing the right crackers means looking for specific nutritional qualities that support this goal. You want to focus on high fiber content, lower carbohydrate counts, and the absence of added sugars.

What to Look for When Buying Crackers

Navigating the cracker aisle can be overwhelming, but a few simple guidelines can help you make the best choices:

Prioritize Fiber: Fiber slows down digestion and reduces the glycemic impact of food. Aim for crackers with at least 3 grams of fiber per serving.
Choose Whole Grains: Look for crackers that list a 100% whole grain ingredient, like whole wheat flour, as the first item on the label. Be wary of deceptive labels like "multigrain" or "wheat," as these often contain a mix of refined and whole grains.
Opt for Seed-Based and Nut Flour Crackers: Flaxseed, almond flour, and other seed-based options are excellent choices. They are often low in carbs and high in healthy fats and protein, which helps stabilize blood sugar.
Watch the Carbs: While not every cracker needs to be ultra-low carb, monitoring the total carbohydrate content per serving is important. Pairing crackers with a protein source can help balance the carb intake.
Read the Ingredients: Avoid crackers with added sugars, high-fructose corn syrup, or refined starches. Always check the ingredient list for hidden additives.
Control Portion Sizes: Even healthy crackers should be consumed in moderation. Pay attention to the serving size on the nutrition facts label to avoid overindulging.

Excellent Cracker Choices for Prediabetes

Here is a list of crackers that typically align with a pre-diabetic diet due to their beneficial ingredients and nutritional profiles:

Flackers: Made from flaxseeds, these are rich in fiber and omega-3s.
Simple Mills Almond Flour Crackers: Gluten-free, low in carbohydrates, and made with nutrient-dense almond flour.
Mary's Gone Crackers: Often made with a blend of seeds and whole grains, offering a great source of fiber.
Wasa Crispbread: These crispbreads are high in fiber and low in sugar, supporting steady blood sugar levels.
GG Scandinavian Fiber Crispbread: Extremely high in fiber with minimal carbs, making them a top choice for blood sugar management.
Oatcakes: Traditional Scottish oatcakes, made with whole grain oats, are a good high-fiber option.
Whole Grain Rye Crackers: Brands like Ryvita offer crispbreads made from whole grain rye, known for its high fiber content.

How to Create a Balanced Cracker Snack

To maximize the health benefits and blood sugar control of your crackers, always pair them with a source of protein or healthy fat. This combination slows digestion and absorption of glucose.

Protein Pairings: Top your cracker with a slice of low-fat cheese, a dollop of cottage cheese, tuna, or hard-boiled egg slices.
Healthy Fat Pairings: Spread natural, unsweetened nut butter (almond or peanut) or mashed avocado on your crackers.
Fiber Boosters: Add toppings like hummus, or sprinkle with seeds for extra fiber and nutrients.

Comparison Table: Smart Cracker Choices vs. Crackers to Avoid


Feature	Smart Cracker Choices	Crackers to Avoid
Primary Ingredient	Whole grains, seeds (flax, chia), or nut flours (almond)	Refined white flour, tapioca starch, potato starch
Fiber Content	At least 3g per serving; often much higher	Typically very low in fiber
Carbohydrate Count	Lower net carbs, higher ratio of fiber to total carbs	High carbohydrates, especially refined carbs
Added Sugars	Minimal to no added sugars	Can contain high amounts of added sugars, cane sugar, or honey
Protein/Fat	Often contains healthy fats and some protein from seeds or nuts	Primarily carbohydrate-based, lacking sufficient protein and healthy fats
Blood Sugar Impact	Slower digestion, helps stabilize blood sugar levels	Causes rapid blood sugar spikes
Example Brands	Simple Mills, Mary's Gone Crackers, Wasa	Ritz, most standard saltine and snack crackers

Conclusion

For individuals with prediabetes, enjoying crackers is still possible with mindful choices. Focus on selecting crackers that are rich in whole grains, seeds, or nut flours to maximize fiber and nutrient intake while minimizing blood sugar spikes. Combining these smart cracker choices with protein and healthy fats ensures a balanced, satisfying snack. Always be a diligent label-reader to avoid crackers with hidden refined flours or added sugars. By making these simple swaps, crackers can remain a delicious and healthy part of your diet.

For further reading on managing prediabetes and making smart dietary choices, visit the American Diabetes Association.

Frequently Asked Questions

The most important factors are high fiber content, minimal added sugars, and being made from whole grains, seeds, or nut flours. These help slow digestion and prevent blood sugar spikes.

Whole wheat crackers can be a good option, but you must read the label carefully. Ensure the cracker is made from 100% whole wheat and has sufficient fiber, as some "wheat" crackers still contain refined flour.

Great alternatives include flaxseed crackers, almond flour crackers, oatcakes, and high-fiber crispbreads like Wasa or GG Scandinavian.

Pairing crackers with protein (like cheese or nut butter) or healthy fats (like avocado) helps slow down the digestion of the carbohydrates in the cracker, preventing rapid blood sugar increases.

No, you don't need to avoid all carbs. The goal is to choose smarter carbs—those paired with fiber, protein, and healthy fats that have a lower glycemic index, and practice portion control.

Prioritize ingredient lists where whole grains, seeds, or nut flours are listed first. Avoid products with refined white flour, corn syrup, or high levels of sodium.

For optimal blood sugar management, look for crackers that provide at least 3 grams of fiber per serving.