Crackers have become one of the most popular snacks for nibbling between meals, especially in the world of fitness, since they are reputed to be light, crunchy, and perfect for avoiding hunger and nibbling without derailing weight loss. However, not every option on supermarket shelves is as healthy as it seems. Many hides added sugars, salt, and low-quality fats that can wreck their reputation. To clarify which ones are worth it and which ones are better left on the shelf, several health and nutrition experts have taken a close look at the range offered by Mercadona.
At first glance, options with striking flavors such as serrano ham-flavored crackers, countryside‑style varieties, or chocolate-coated ones look very tempting. But experts agree: these are the worst nutritional choices. As explained on the nutrition Instagram account transformatelavida, as well as by fitness influencer María Amador in one of her videos, the serrano ham and countryside-flavored crackers list refined sunflower oil, glucose syrup, flavor enhancers, and an excess of salt among their first ingredients. In María Amador’s words: “They taste great, but they’re not at all interesting nutritionally.” On the other hand, in the chocolate crackers, the main ingredient becomes sugar, paired with refined fats, which makes them more of a sweet, processed nibble than a healthy snack you can enjoy.
The Winning Choice: Legume-Based Crackers
If you’re looking for the most wholesome option that also fills you up, experts are crystal clear: legume-based crackers are the best buy you can make. They’re made from peas and lentils, which makes them an excellent food because they provide 25 grams of protein for every 100 grams of product. This is ideal for protecting your muscles and preventing quick hunger after a bite. They’re also very low in calories, since four crackers amount to only about 100 calories. They also have very simple ingredients, such as legumes, potato starch, and salt; in fact, expert María Amador even says they “taste like pork cracklings”, making them perfect for enjoying a meal while still taking care of yourself.
What About Rice and Corn Crackers?
Rice or corn crackers, meanwhile, sit at a middle ground. Rice crackers are a simple option because they mainly contain rice and a pinch of salt, but they have the drawback of offering almost no fiber or protein, so they can leave you hungry if eaten on their own. Corn crackers are very similar, though some contain a bit of sunflower oil. Therefore, as explained by Dr. Daniela Silva, an expert in medicine at Cigna Healthcare Spain, it is always much better to choose crackers made with oats or whole grains instead of white rice, because they offer more fiber and help prevent a rapid rise in blood sugar.
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James Whitaker
I’m James Whitaker, a UK-based journalist focused on emerging trends and everyday stories gaining attention across the country. I cover the topics people start talking about before they fully break into the mainstream. My work aims to stay clear, factual, and closely connected to how news is actually consumed today.