Best Crackers for Diabetics: Tips for Healthy Snacking & Blood Sugar Control

Choosing the Best Crackers for Diabetics

Crackers make a convenient, grab-and-go snack for people with diabetes. But not all crackers are created equal when it comes to blood sugar management. The key is to choose crackers made with whole grains and healthy fats, while avoiding those with refined flours, sugars and excess salt.

With some savvy shopping and snack prep, crackers can be a tasty, waistline-friendly component of a diabetic diet. Read on for tips on selecting the top crackers for diabetics, how to incorporate them into healthy snacks, and recipes to make your own diabetic-friendly crackers at home.

Benefits of Crackers in a Diabetic Diet

Here are some of the benefits of including healthy crackers in your snacks and meals:

• Portability - Crackers are lightweight, don't require refrigeration and come in single-serve packs, making them easy to take on-the-go.
• Nutrient density - Whole grain crackers provide filling fiber, protein and important nutrients like B vitamins, iron, magnesium and selenium.
• Blood sugar control - Crackers made with whole grains, nuts and seeds have a low glycemic index and minimize spikes in blood glucose levels.
• Variety - Crackers come in diverse flavors and can be paired with different toppings like nut butter, hummus, avocado and cheese for a spectrum of tastes and textures.
• Curb hunger - The combination of protein, fiber and fat in some crackers promotes satiety and prevents overeating between meals.

What to Look for in Diabetes-Friendly Crackers

To choose healthy crackers that stabilize blood sugar, read nutrition labels and look for these qualities:

• Whole grains - Opt for crackers made with 100% whole wheat, oats, rye, quinoa, brown rice, etc. as the first ingredient.
• High fiber - 3 grams or more fiber per serving aids digestion and blunts blood sugar spikes.
• Low salt - Less than 140 mg sodium per serving minimizes blood pressure issues common with diabetes.
• Added protein - Nuts, seeds and legumes boost staying power of crackers.
• Low carb - For a low glycemic index, pick crackers with less than 15 grams net carbs per serving.
• No added sugars - Avoid crackers with honey, corn syrup, sucrose, dextrose etc.

Crackers to Avoid with Diabetes

Steer clear of crackers with these traits that can destabilize blood sugar:

• Made with refined flour or white flour
• Added sugars in the ingredients
• High in carbohydrates - 20+ grams per serving
• High in sodium - 300+ mg per serving
• Made with trans or saturated fats like shortening or lard
• Flavored with high-sugar ingredients like honey or maple syrup

The Best Store-Bought Crackers for Diabetics

It’s easy to find diabetic-approved crackers at your local grocery store. Here are some of the top options:

• Wasa Crisp'n Light multigrain crackers - Just 45 calories and 12g carbs per serving.
• Blue Diamond Nut-Thins - Whole grain crackers with almonds, pecans or pumpkin seeds.
• Kashi Original 7 Grain crackers - With whole grains, sesame and hearty flavor.
• Ryvita Multigrain crackers - Thin rye crispbread full of fiber.
• Aku Simple Sesame crackers - Made solely with whole wheat, sesame seeds and salt.
• Mary's Gone Crackers Original crackers - Gluten-free, made from seeds and brown rice.

Pair these nutritious crackers with cheese slices, peanut butter, hummus or avocado for filling snacks full of protein and healthy fats to balance carbs.

Tips for Incorporating Crackers into a Diabetic Eating Pattern

Here are some tips for sensibly enjoying crackers with diabetes:

• Check portion sizes and stick to one or two servings max per snack.
• Always eat crackers with a protein source like nuts or cheese to blunt blood sugar response.
• Use crackers as mini pizzas, topping with sauce, veggies and a sprinkling of cheese.
• Accompany crackers with raw veggies, fruit or yogurt dip for added nutrition.
• Avoid heavily salted, buttery or sweet flavored crackers.
• Select different types like sesame, multi-grain and flax crackers for taste variety.
• For dessert, top whole grain crackers with a small dollop of jam, nut butter or ricotta cheese.

Homemade Crackers for Diabetics

For maximum nutrition control, try making your own crackers at home. Here are some diabetic-friendly recipes to try:

Flax Seed Crackers

These protein-packed crackers get fiber and heart healthy fats from flax seeds. Makes ~20 crackers.

• 1⁄2 cup flax meal
• 1⁄2 cup whole wheat flour
• 1 tbsp sesame seeds
• 1⁄4 tsp sea salt
• 3 tbsp olive oil
• 1⁄4 cup water

In a bowl, mix all ingredients until a dough forms. Roll out between two sheets of parchment to 1⁄4 inch thickness. Use a knife or cookie cutter to cut into shapes. Bake at 350°F for 15 minutes until lightly browned. Cool before eating.

Nutty Quinoa Crackers

With quinoa and almond flour, these crackers offer a dose of plant-based protein. Makes ~30 crackers.

• 1 cup quinoa flour
• 1⁄2 cup almond flour
• 2 tbsp chia seeds
• 1 tsp dried oregano
• 1⁄2 tsp sea salt
• 1⁄4 cup olive oil
• 1⁄4 cup water

In a bowl, combine dry ingredients. Add wet ingredients and mix well. Knead into a dough. Roll out thinly between parchments and cut into shapes. Bake at 350°F for 10-12 minutes until crisped and lightly browned.

Cheesy Cauliflower Crackers

Riced cauliflower gives these crackers a veggie nutrition boost. Makes ~40 crackers.

• 2 cups grated cauliflower
• 1 cup grated cheddar cheese
• 1⁄2 cup almond flour
• 2 eggs, beaten
• 1 tsp garlic powder
• 1⁄2 tsp salt

In a microwavable bowl, cook cauliflower for 5 minutes until soft. Mix all ingredients in a bowl until a thick batter forms. Spread thinly onto a parchment-lined baking sheet. Bake at 400°F for 15 minutes until edges brown. Cut into cracker shapes before cooling.

Key Takeaways

• Choose whole grain crackers with fiber, protein and nutrients for blood sugar control.
• Avoid crackers made with refined flour, excess salt, sugar or unhealthy fats.
• Pair crackers with protein, veggies and healthy dips or toppings.
• Homemade crackers let you control the quality of ingredients.
• Eat crackers in moderation as part of a balanced diabetic diet and active lifestyle.

With some savvy cracker selections and creative pairings, you can enjoy this grab-and-go snack while managing diabetes and overall health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.