Crackers, NFS – A High Glycemic Index Option

When it comes to snacking, crackers are a popular choice for many. However, if you’re monitoring your blood sugar levels, it’s important to understand where crackers fit on the glycemic index scale. Let’s take a closer look at the nutritional profile of regular crackers (NFS – Not Further Specified) and what it means for your diet.

Glycemic Index and Load

Crackers (NFS) have a glycemic index of 74, which places them in the high GI category. Foods with a GI above 70 are considered high glycemic index foods, which means they can cause a rapid spike in blood sugar levels.

More importantly, these crackers have a glycemic load of 43.66. The glycemic load takes into account both the quality and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar levels. A glycemic load above 20 is considered high, making these crackers a food that could significantly impact blood glucose.

Nutritional Breakdown

Here’s what you’ll find in a 100g serving of crackers (NFS):

• Calories: 510
• Protein: 6.64g
• Fat: 26.4g
• Carbohydrates: 61.3g
• Fiber: 2.3g
• Sugar: 8.18g
• Net Carbs: 59g

What This Means for Your Diet

With a high carbohydrate content (61.3g per 100g serving) and relatively low fiber (2.3g), these crackers can lead to quick digestion and rapid glucose absorption. The net carbs—calculated by subtracting fiber from total carbs—are 59g, which is quite substantial.

The high fat content (26.4g) may slow digestion somewhat, but the overall impact on blood sugar remains significant due to the high GI and GL values.

Better Alternatives

If you’re watching your blood sugar levels, consider these lower-GI alternatives to regular crackers:

• Whole grain crackers with higher fiber content
• Crackers made with almond or coconut flour
• Seed-based crackers
• Rye crackers, which typically have a lower GI

Bottom Line

Crackers (NFS) have a high glycemic index and load, making them a food to consume in moderation, especially for those with diabetes or insulin resistance. When enjoying crackers, consider portion control and pairing them with protein or healthy fats to help mitigate the blood sugar impact.

Always check labels when purchasing crackers, as varieties with whole grains and more fiber can offer better options for blood sugar management.