Cheez-Its.
Food And Nutrition

Making Informed Snack Choices: The Case of Cheez-Its.

Cheez-Its, a popular snack food known for its cheesy flavor, has been a staple in many households for years. But are they really a healthy choice? Let’s delve into the facts and find out.

What Are Cheez-Its Made Of?

Cheez-Its are made from a variety of ingredients, the main ones being processed white flour and vegetable oil. The term “enriched flour” may sound healthy, but it’s missing the “whole” or “whole grain” part, indicating that it’s processed flour. This type of flour is low in fiber, typically high on the glycemic index, and generally not great for health.

The vegetable oil used in Cheez-Its is highly processed, adding empty calories, and some of these oils add saturated fat. Even the Reduced Fat Cheez-Its only have about 25% less total fat, meaning there’s still plenty of oil.

Cheez-Its also contain TBHQ, a controversial preservative used with the oil. While it’s FDA approved, some people have reported “vision disturbances” linked to TBHQ. Animal studies have shown side effects like tumors, liver enlargement, convulsions, and paralysis.

Nutritional Content of Cheez-Its.

Cheez-Its contain high amounts of sodium, which can cause health issues concerning blood pressure. They also lack proper vitamins and minerals, making them an unhealthy snack option. Also, Cheez-Its contain little to no fiber and protein.

One serving of Cheez-Its, equivalent to 27 crackers, contains 150 calories, 8 grams of fat (2 grams from saturated fat), and 230 mg of sodium. It’s common for people to consume more than one serving at a time. Consuming half a box of Cheez-Its, which contains nearly 4.5 servings, results in 675 calories, 36 grams of fat (9 grams saturated fat), and 1,035 mg of sodium. This is nearly half of the recommended daily allowance (RDA) for calories and sodium.

Health Risks of Cheez-Its.

  • Cheez-Its contain trans fats that are bad for heart health.
  • They can also raise your bad cholesterol levels.
  • Consuming Cheez-Its regularly can contribute to weight gain, putting you at risk for diseases such as diabetes, high blood pressure, and heart disease.
  • The high sodium content in Cheez-Its can induce overeating and contribute towards weight gain.
  • Cheez-Its contain a chemical known as TBHQ, or tertiary butylhydryoquinone. A petroleum derivative used to help make the food last longer, the FDA says it cannot exceed 0.02% of the fat and oil content and that death has been known to occur from just 5 grams of ingestion. Having just 1 gram of TBHQ can cause side effects including dizziness, nausea, and delirium.

The Key Takeaway.

Cheez-Its is a tasty snack, but they are not considered a healthy choice due to their high sodium and fat content, lack of vital nutrients, and the presence of controversial preservatives. It’s always wise to eat such snacks in moderation and ensure you balance them with a diet rich in whole foods, fruits, vegetables, lean proteins, and whole grains.

Also, it’s not about completely stopping your favorite snacks, but it is rather about making informed choices about them and maintaining a balanced diet. So, the next time you reach for a box of Cheez-Its, consider the information above and maybe opt for a healthier alternative instead.

FAQs On Cheez-Its.

Are Cheez-Its High in Carbs?

Yes, Cheez-Its are high in carbohydrates. The main ingredient is processed white flour, which is a type of carbohydrate. These are not the healthy, complex carbs found in whole grains but rather simple carbs that can spike blood sugar levels.

Are Cheez-Its Fried or Baked?

Cheez-Its are baked, not fried. This means they may have less fat than some other snack foods that are fried. But, they still contain a significant amount of fat, particularly saturated fat.

Are Cheez-Its Good for Weight Loss?

Cheez-Its are not considered a good snack choice for weight loss. They are high in calories and low in nutrients, which is not ideal for a weight loss diet. Plus, they are quite addictive, which can lead to overeating. Here are healthy snack options for weight loss.

Are Cheez-Its Healthier Than Goldfish?

When comparing Cheez-Its to Goldfish, another popular cheese-flavored snack, it’s important to look at the nutritional content of both. While both snacks have similar calorie, fat, and sodium contents, Goldfish crackers are made with whole grain and contain no artificial preservatives, making them a slightly healthier choice.

Are Reduced Fat Cheez-Its Healthy?

Reduced Fat Cheez-Its contain about 25% less total fat than the original version. But, they still contain processed white flour, vegetable oil, and the controversial preservative TBHQ. So, they may be a slightly better option than the original, but they are still not considered a healthy snack.

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