In practically every super market, rice crackers can be found, especially in the diet section. But, what do we really know about this “healthy snack”? Are they really healthy or are they simply just a low calorie snack with no nutrient value?

Let’s take a look. The main ingredient; rice, a carbohydrate that converts to sugar to give us energy. Rice crackers contain no trans fats, no preservatives or colourings and contain less than 30 kcal per unit. However their glycemic index, which indicates how a food affects our blood sugar is pretty high at 82, in comparison with pure sugar at 100. This means that it can be great for a quick burst of energy but often this sudden spike can leave you feeling sluggish and hungry again.

Another problem is that companies have started to add chocolate and yogurt toppings, for novelty and to attract customers. These added fats, sugars add calories do not make rice crackers healthier and do not help with food cravings.

It is recommended to eat rice crackers in moderation. They are great before a workout for a fast release of energy or as a mid-morning snack, however diabetics should be careful of the rise in sugar levels they can induce. While crackers are low in fat, they really don’t have much nutrient value.  

So the simple answer is no, they are not very beneficial for a diet. If you have to choose, choose brown rice crackers, as the fiber will stop blood sugar levels from rising too quickly! And remember; there are other healthy snacks on the market with more fiber and more nutrients, like a small handful of walnuts or some apple slices.