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Can Crackers Help You Lose Weight?

author image Erin Coleman, R.D., L.D.
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.
Can Crackers Help You Lose Weight?
Whole-grain crackers can boost your fiber intake. Photo Credit: zhekos/iStock/Getty Images

Certain types of crackers aren’t the best choice when you’re trying to lose weight and reduce your chronic disease risks. But you can include specific varieties of healthy crackers – in moderation – in any reduced-calorie meal plan and effectively lose weight. Add weight-loss enhancing, protein-rich foods to your crackers to make an excellent healthy weight-loss snack.

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Healthy Vs. Unhealthy

Crackers are commonly labeled as unhealthy because many varieties are highly processed. They are also made with refined grains and contain lots of sodium. Refined grains generally provide less fiber, protein, vitamins and minerals than whole-grain foods. The excess dietary sodium can lead to high blood pressure and increased heart disease risks. Therefore, when choosing crackers to include in a healthy weight-loss meal plan, choose low-sodium whole-grain, whole-wheat or rye varieties of crackers.

Calories in Crackers

Approximately five low-sodium whole-wheat crackers contain about 90 calories, according to the U.S. Department of Agriculture’s National Nutrient Database for Standard Reference. This is a reasonable number of calories to include as a snack in a reduced-calorie diet. For safe and effective weight loss, women generally require 1,000 to 1,600 calories daily, while many men need about 1,200 to 1,600 calories a day -- suggests the National Heart, Lung and Blood Institute.

Concerns About Carbs

Crackers are high-carb foods, and though carbohydrates are an essential nutrient your body needs daily, eating too many carbs can hinder weight loss. A review published in 2008 in the “American Journal of Clinical Nutrition” reports that protein is the nutrient that provides the most satiation – to a greater extent than carbs or dietary fat. Though five low-sodium, whole-wheat crackers contain about 14 grams of carbohydrates, they provide fewer than 2 grams of dietary protein. Aim to obtain at least 45 percent but no more than 65 percent of your calories from carbs, notes the Institute of Medicine -- which is 135 to 195 grams daily when eating 1,200 calories a day.

Adding Protein

Eating a healthy, protein-rich food with your low-sodium, whole-grain crackers is an excellent way to boost satiety. This in turn can help you control your overall calorie intake for effective weight loss. Try low-sodium, low-fat cottage cheese, low-fat milk or yogurt, black or pinto beans, grilled chicken cubes, unsalted nuts and seeds or reduced-fat, low-sodium cheese with your crackers to complete your healthy snack and help you shed pounds.

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