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Monday, April 25, 2011

Crackers on a Low Carb Diet

Crackers on a low carb diet? Awesome, right?! I think so. I don't really think of the Belly Fat Cure as low carb, because we are allowed up to 120 grams of carbs a day. I have found that the right crackers are a good source for fiber, and I often use them for lunch instead of bread. Choose the right ones and they are also great for parties and snacks. I find them at Whole Foods, Sprouts, health food stores and a few in my neighborhood grocery.

I also find that cracker also travel better than bread. For some reason, I never get enough fiber when I travel and am instantly constipated. If I pack these in my carry on or front seat of the car, I know I am getting my fiber.

Here are a few the crackers I use most often. I use them with the following foods to make good, hearty meal: Hummus, lunch meat like turkey, ham, roast beef layered with cheese, egg salad, tuna salad, peanut butter, cottage cheese, cream cheese.

Mary's Gone Crackers are made from seeds and are grain free. Recently I found them at Costco in bulk and I love to served them at get togethers with friends!

Ak-Mak Sesame Crackers, 4.15-Ounce Boxes (Pack of 12)
Ak-mok 100% Whole Wheat stone ground sesame crackers are also a good choice. They are thinner and larger than the other crackers on the list, and tastier. They have .6 grams of Sugar and 20 grams of Carbohydrates for an S/C Value is 1/1 and 4 grams of Fiber for 5 crackers. That's pretty good!

GG Scandinavian Bran Crispbread, 3.5-Ounce Packages (Pack of 5) GG Scandinavian Crispbread crackers are the juggernaut of high fiber/low carb crackers. They deliver more bang for the buck than any other. I did a complete review of them HERE. The only downside is that I cannot find them in local stores, and have to order them off of Amazon. They are a product of Norway, and the nutrition label can be confusing. You can have 2 crackers with 0 grams of sugar, 14 grams of carbs and 10 (YES 10!) grams of fiber. That gives it an S/C Value of 0/1 for 2 crackers and unbeatable amount of fiber.

Ry-Krisp Natural , 8 Ounce Boxes (Pack of 12)Ry Krisp Naturals are also a good choice and are a lot like GG Crispbreads. Forewarning is that they are dry and flavorless. Pack them up with some good protein and you won't notice! You can have 3 crackers with 0 grams of sugar, 16 grams of carbohydrates and 4.5 grams of fiber. That gives it an S/C Value of 0/1.

FiberRich crackers are very similar to GG Crispbreads, but I can find them locally. They seem to be the same size and texture (very dry!) with just slightly different nutritional values. Like the GG's I really like these, but I know they aren't for everyone. They are a product of Norway and its a little difficult to figure out the nutritional values, but here goes: 3 crackers have 1 gram of sugar, 18 grams of carbs and 7 grams of fiber for an S/C Value of 1/1.

Wasa Crispbread, Fiber, 8.1-Ounce Boxes (Pack of 12)Wasa crackers are really easy to find, most grocery stores carry them. There are many varieties which are all fine, but the Wasa Fiber is the best for the BFC. The Fiber variety are a little harder to locate though. They are nice big crackers and I use them a lot instead of bread. Recently on vacation I found Wasa Fiber at Safeway and it was a trip saver! With 0 grams of sugar, 7 grams of carbs and 2 grams of fiber per cracker for an S/C Value of 0/1. So go ahead, load them up with protein and have a few!

Tanya Zuckerbrot's book The F Factor Diet is a great source for finding high fiber products. I've found it to be a good compliment book to the Belly Fat Cure. For more information on how to count carb servings and what an S/C Value stands for see this POST HERE.



  1. Thanks for the cracker info!!
    When you have the Wasa\Fiber crackers with the 0/7/2 nutrition for a 0/1 count, do you usually have two crackers for a 0/14/4 and still a /01 count. I don't want to overdo a good thing, but 0/14 is still sounding OK in my book.

  2. Yes, I do have more than one serving when it fits with the S/c Value of my meal. Ill maybe have 3 of the Wasa's loaded up with Turkey for lunch.

  3. Thanks Amber. I like that you mentioned how important carbs are, not only for fiber, but carbs are also the fuel for our bodies. They help make us go in more ways than one. (No pun intended). Your food reviews help us know good carbs vs. bad carbs. Thanks for providing us with this info. Hope you and your family are well.

  4. Hi Amber,
    I love all your reviews on BFC food. I have a question for you. After following the FT now for 1 yr. and staying pretty true, I have found that when I do eat something made with grain, my stomach bothers me slightly.I was never troubled before. Do you think I could have developed an intolerance to them? Have you experienced this or heard of anyone else this happens to? I'd ask Jorge, but he never seems to answer anyone's questions. Thanks for sticking with this blog.

  5. Robin, I have heard of ppl discovering gluten allergies while during regular BFC, but not FT. But then again, not that many ppl have done FT yet. Could it be that you are just noticing a problem that you have always had. My stomach is so much happier now, but I havent figured out why. Im thinking it is the lack of artificial sweeteners, but I dont know for sure. I wish Jorge would answer more questions on Facebook too :(