The Best Crackers for Diabetics: Whole Grain, High Fiber, Low Sugar

Choosing the Best Crackers for Diabetics

When you have diabetes, it's important to carefully monitor your carbohydrate intake. However, this doesn't mean you have to completely avoid tasty snacks like crackers. The key is finding crackers that are made with whole grains, contain fiber, and are low in added sugars.

Look for Whole Grain Crackers

Whole grain crackers can help regulate blood sugar levels while providing nutrients like B vitamins, iron, and magnesium. Some good whole grain options include:

• Whole wheat crackers
• Multigrain crackers
• Oat bran crackers
• Flaxseed crackers

Check the ingredient list and aim for whole grains to be listed first. Look for the words "whole" before grains like whole wheat, whole grain wheat, whole oats, etc.

Seek Out High Fiber Varieties

Fiber is a carbohydrate that your body cannot digest. So foods high in fiber tend to have less impact on your blood sugar. Fiber also promotes feelings of fullness and healthy digestion.

Some great high fiber cracker options include:

• Bran crackers
• Flax crackers
• Cracked wheat crackers
• Vegetable cracker varieties with veggies like spinach or sweet potato

Aim for at least 3-4 grams of fiber per serving listed on the nutrition label.

Avoid Added Sugars

Check the ingredient list carefully and select crackers with little or no added sugars. Some common added sugars to watch out include:

• White sugar
• Brown sugar
• Corn syrup
• Honey
• Maple syrup
• Dextrose
• Maltodextrin

If sugar is one of the first few ingredients, that's a sign the crackers likely have a lot of added sugars that can spike your blood sugar.

The Best Store-Bought Cracker Options for Diabetics

It can take time to analyze nutrition labels in the cracker aisle. So here are some healthy store-bought varieties that are great options for diabetics:

Wasa Crisp'n Light Multigrain Crackers

• 8 grams whole grains per serving
• 5 grams fiber per serving
• Low in fat

Blue Diamond Nut-Thins Crackers

• Bake with whole grains like brown rice and rye
• 3 grams fiber per serving
• Added almonds provide protein and healthy fats

Mary's Gone Crackers Original Crackers

• Made from whole grains like brown rice, quinoa, and amaranth
• 2 grams fiber per serving
• Free from added sugars and made with non-GMO ingredients

Ak-Mak Stone Ground Sesame Crackers

• Whole grain stone ground wheat flour
• 4 grams fiber per serving
• Added sesame seeds provide extra nutrition

Simple Mills Sprouted Seed Crackers

• Sprouted whole grains like millet, amaranth, and quinoa
• 4 grams fiber per serving
• No added sugars

Tips for Healthy Homemade Cracker Options

For the healthiest ingredients and ultimate customization, opt to make your own crackers at home. Here are some tips:

Use Whole Grain Flours

Choose nutritious whole grain flours like:

• 100% whole wheat flour
• Oat flour
• Spelt flour
• Buckwheat flour
• Sprouted grain flours

Combine flours or use 100% whole grain flours in cracker recipes.

Mix in Fiber Boosters

Increase fiber even further by mixing in:

• Bran cereal
• Ground flax or chia seeds
• Sliced almonds
• Dried fruit like raisins or cranberries

Skip Added Sugars

Avoid adding sugars to homemade crackers. Instead sweeten with small amounts of:

• Cinnamon
• Nutmeg
• Vanilla extract
• Lemon zest

Or leave unflavored and top crackers with your own healthy toppings after baking.

Healthy Topping Ideas for Diabetes-Friendly Crackers

Top your crackers with nutritious mix-ins to keep snacks interesting while balancing carbs. Some ideas:

Nut or Seed Butters

• Peanut butter
• Almond butter
• Sunflower seed butter
• Tahini or sesame seed butter

Cheese and Dairy

• Low-fat cottage cheese
• Part-skim mozzarella
• Feta cheese crumbles
• Plain Greek yogurt

Proteins

• Smoked salmon
• Turkey slices
• Hard boiled egg slices
• Tuna salad

Veggies

• Avocado slices
• Cucumber rounds
• Cherry tomato halves
• Sliced bell peppers

Get creative with healthy add-ins and your favorite diabetic-friendly crackers for easy snacking!

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.