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Ingredients: Wheat flour, butter, palm oil, green onion, seaweed, salt, raising agent (sodium bicarbonate, baking powder (calcium phosphate, sodium bicarbonate, corn starch)), yeast, yeast extract
Wheat Flour
Purpose
Wheat flour provides the structure of the crackers (1).
Health Benefits
Wheat flour has rich amounts of antioxidants, vitamins, minerals, and fibre (1). Components of wheat bran can function as prebiotics, of which enhance gut health with beneficial bacteria. Consumption can also aid in reducing colon cancer (1).
Potential Health Risks
Due to its gluten content, wheat can trigger a harmful immune response (1, 2). Wheat contains high amounts of starch which may, depending on its digestibility, affect blood sugar levels (1). It is also unsuitable for diabetics because of its high glycemic index (1). Small amounts of soluble fibres can cause digestive symptoms for those who have irritable bowel syndrome (1).
Recommendation
Wheat flour contributes to your daily grain consumption. This amount varies from three to eight servings depending on age and sex. Children between ages two and eight are recommended to consume three to five servings, males nine and up are recommended six to eight servings while females have the daily recommendation of five to six servings. (3).
Butter
Purpose
Butter is the fat from milk or cream that is added to the crackers to enhance flavour and texture(4).
Health Benefits
Additionally, butter contains many vitamins, including vitamin D, which helps prevent the weakening of the bones (4). Other vitamins found in butter may contribute to healthier skin and better eye health (4).
Potential Health Risks
Butter is high in calories and can lead to weight gain. It also contains saturated fats, which contributes to high cholesterol and hardened arteries, potentially increasing chances of stroke and heart diseases (4).
Recommendation
There is no set amount of butter since everyone has different resistances to ingredients and circumstances. For one to healthily consume butter, it depends on the other added fats that one consumes to determine the amount of butter one to consume (20). When cooking or baking with butter, it is highly discouraged for the ingredient to encompass more than one-fourth of the food and to use oils instead of butter (4, 21).
Palm Oil
Purpose
Palm oil is a type of vegetable oil, widely used due to its cost-effectiveness (5). It is used to produce the soft texture and crumble of the crackers. In addition to its main function, it may be also used for other reasons as well, such as preserving the shape (5).
Health Benefits
Pure palm oil has potential health benefits; by having vitamins K for helping blood clot for injuries, maintaining bone health, and Vitamin E that helps organs function normally (6).
Potential Health Risks
Overeating palm oil can increase fat intake into the body and can lead to heart diseases, heart attacks and strokes from potential plaque clog in the arteries (6).
Recommendation
Given that palm oil is a saturated fat, Health Canada recommends limiting the consumption of this ingredient (6).
Green Onion
Purpose
Green onion serves as a flavouring agent in seaweed crackers. It adds a nice hint of flavour to the overall taste.
Health Benefits
Researchers discovered that the risk of colorectal cancer was 79% lower in those who regularly consumed onions (7). One cup of onions provides more than 10% of the daily vitamin C intake (7). Green onions are also antioxidants that protect the body against diseases and pathogens (7). Additionally, green onions can lower blood pressure when consumed as a supplement (7). The results of eating onions as part of a diet are expected to corroborate the former study.
Potential Health Risks
Those who have allergies or intolerances to onions should avoid eating them and should seek medical attention when needed (7).
Recommendation
There is no exact recommendation for green onions.
Seaweed
Purpose
Seaweed provides the primary flavour in seaweed crackers. The taste is derived from this ingredient.
Health Benefits
Seaweed is a rich source of iodine, a mineral that plays a pivotal role in thyroid health (8). It also contains other essential nutrients such as vitamin E, protein, polyunsaturated fats, and more (8). The prebiotics in seaweed act as healthy bacteria in the digestive tract (8). Seaweed intake can also reduce blood pressure and possible LDL, which is also known as bad cholesterol (9). Nonetheless, more information is required regarding cholesterol reduction. Additionally, the vitamin E and antioxidants in seaweed can boost the immune system (9).
Potential Health Risks
Very large amounts of iodine can be found in seaweed. Too much iodine can cause thyroid dysfunction, weight gain, and tightness around the neck (8).
Recommendation
The deciding factor of the daily recommended amount of seaweed is iodine consumption. The daily limit is between 150 mcg to 1100 mcg. Different types of seaweed contain different amounts of iodine. Thus, it is best to stay within the limit to avoid potential health risks (9).
Salt
Purpose
Salt is found in many food items to enhance the taste while acting as a preservative (10).
Health Benefits
Salt is essential in the body as it is responsible for the electrolytes that carry the brain’s electrical signals throughout the body (10).
Potential Health Risks
More than 6 grams of salt can lead to high blood pressure (HBP) (10). HBP can potentially lead to aneurysms, which can cause life-threatening internal bleeding (10). Overconsumption can also result in kidney failure by damaging blood vessels, thereby harming kidney function and leading to a build-up of water and waste in the body (10). Sexual dysfunction, stroke, heart attack and failure, kidney failure/disease, vision loss are all complications from HBP (10).
Recommendation
The suggested limit for salt is 6 grams per day. Any more than that amount may cause damage to the body and several side effects (10).
Sodium Bicarbonate
Purpose
Sodium bicarbonate is commonly known as baking soda. Sodium bicarbonate is a leavening agent that is used in baked goods such as cakes, muffins, and crackers (11).
Health Benefits
People have used sodium bicarbonate for. bowel cleansing, poor kidney function, indigestion, exercise performance, high potassium in the blood, reviving newborns, stomach ulcers, and urinary stones (11). It has also been found to show better performance in short-term, high-intensity exercises 1-2 hours after consumption (11, 13).
Potential Health Risks
It is possibly unsafe for pregnant or breastfeeding women as there is inadequate information about its safety (11, 13). There are concerns about the risk increase of water retention or pH imbalances within the tissues (11). Those with diabetic ketoacidosis, heart failure, liver disease, or other conditions associated with fluid build-up should limit consumption because it can increase blood clots and swell due to the excess fluids in the body and sodium (11, 13). This substance may also reduce potassium levels and iron levels. Be cautious about sodium bicarbonate consumption if you have a deficiency in one or both of these areas (11, 13).
Recommendation
The FDA suggests a daily dosage of 200 mEq sodium and 200 mEq bicarbonate up to 60 years old. Over this age limit, the dosage lowers to 100 mEq for both substances (12).
Calcium Phosphate
Purpose
Monocalcium phosphate is a leavening acid that reacts with baking soda to provide aeration and volume (13).
Health Benefits
Calcium and phosphate work in conjunction to grow and repair bones and body tissues (13).
Potential Health Risks
Monocalcium phosphate is considered safe to eat according to the FDA (13).
Recommendation
The maximum allowed intake of monocalcium phosphates is 1000 mg per day (13, 14).
Corn Starch
Purpose
Corn starch is used as a thickening agent for many foods and snacks, including seaweed crackers (16).
Health Benefits
Corn starch only has reasonable amounts of calories and carbohydrates (16). Other than that, there are no other health benefits.
Potential Health Risks
Corn starch is high in calories and carbohydrates while lacking other essential nutrients (16). Blood sugar levels may increase as well due to its high glycemic index, which is a measure of the susceptibility of the food to blood sugar levels (16). The carbohydrates may also harm heart health (16).
Recommendation
Corn starch can be used in very low amounts of about 8-16 grams at a time (16). If you have diabetes, consider further limiting the consumption of corn starch.
Yeast
Purpose
Yeast is commonly added to baked goods to modify the texture of the dough and add more flavour. It leavens the bread during cooking (18).
Health Benefits
Nutritional yeast, a common type used specifically for food products, is very nutritious, hence its name (18). It is a complete protein, meaning it contains all nine essential amino acids, B vitamins, and trace minerals such as zinc, selenium, and manganese (18). It also has powerful antioxidants that combat diseases and free radicals in the body, boosting the immune system (18). It can also help lower cholesterol levels (18).
Potential Health Risks
Although it has many health benefits, it can cause unpleasant digestive side effects if consumed too quickly (17). Nutritional yeast contains profuse amounts of fibre, which can cause abdominal discomfort if not introduced gradually over time (18). Nutritional yeast also contains compounds like tyramine which can cause headaches or migraines (17). Skin irritation on the skin can also occur since just 1 tablespoon of yeast contains double the daily value of niacin (17). Excessive consumption of this compound can cause facial flushing (17). Some people can also be intolerant of nutritional yeast. This is common in people with inflammatory bowel disease. The consumption of yeast appears to worsen symptoms (17).
Recommendation
Nutritional yeast is safe for consumption in moderation. The amount can vary, but is usually several tablespoons per day (17).
Yeast Extract
Purpose
Yeast extract is used as a food flavouring common in bread (19).
Health Benefits
Yeast extract is very high in B vitamins which is an essential nutrient for proper cell function (19).
Potential Health Risks
Yeast extract is relatively high in sodium. This may be a problem for those with blood pressure or those who need to limit sodium, however yeast extract is not too dangerous as it is added in small amounts (19).
Recommendation
As yeast extract is added in very small amounts, there is no definite recommendation, however, be aware of your sodium content (19).
Overview: Good snack with a Balanced diet
Seaweed crackers are good snacks from time to time. They are composed of many healthy ingredients such as yeast, green onions, and seaweed. Nonetheless, it is a good snack, however, be careful of overconsumption and do not replace a balanced diet with seaweed crackers.
References
Arnarson, A. (2019, April 4). Wheat 101: Nutrition Facts and Health Effects. Healthline. Retrieved July 20, 2021, from https://www.healthline.com/nutrition/foods/wheat
WebMD. (n.d.). Health Benefits of Wheat. WebMD. Retrieved September 13, 2021, from https://www.webmd.com/diet/health-benefits-of-wheat#1
Dolson, L., & Lemein, A. B. (2021, March 8). How Many Servings of Grain Should You Eat? Verywell FIt. Retrieved July 20, 2021, from https://www.verywellfit.com/how-much-grain-food-should-you-eat-2241840
WebMD. (n.d.). Butter: Are There Health Benefits? WebMD. Retrieved July 20, 2021, from http://www.webmd.com/diet/health-benefits-butter#2
Ethical Consumer. (2019, July 10). Palm Oil — What is it used for? Ethical Consumer. Retrieved July 20, 2021, from http://www.ethicalconsumer.org/food-drink/palm-oil-what-it-used
Spritzler, F. (2017, January 13). Palm Oil: Good or Bad? Healthline. Retrieved July 20, 2021, from http://www.healthline.com/nutrition/palm-oil
Hatanaka, M., & Ware, M. (2019, November 15). Why are onions good for you? Medical News Today. Retrieved July 20, 2021, from https://www.medicalnewstoday.com/articles/276714#benefits
O'Brien, S. (2018, May 28). 7 Surprising Health Benefits of Eating Seaweed. Healthline. Retrieved July 20, 2021, from https://www.healthline.com/nutrition/benefits-of-seaweed
WebMD. (n.d.). Health Benefits of Seaweed. WebMD. Retrieved July 20, 2021, from https://www.webmd.com/diet/health-benefits-seaweed#1
Is Salt As Bad As Once Thought? How Much is Too Much Salt? - UnityPoint Health. (n.d.). https://www.unitypoint.org/livewell/article.aspx?id=ad2fb339-a297-4b0b-959c-5033c35cc8bb.
Berkheiser, K. (2019, June 14). What’s the Difference Between Baking Soda and Baking Powder? Healthline. Retrieved July 20, 2021, from https://www.healthline.com/nutrition/baking-soda-vs-baking-powder
RxList. (2021, November 6). Sodium Bicarbonate. RxList. Retrieved July 20, 2021, from https://www.rxlist.com/sodium_bicarbonate/supplements.htm
WebMD. (n.d.). Sodium Bicarbonate. WebMD. Retrieved July 20, 2021, from https://www.webmd.com/vitamins/ai/ingredientmono-1470/sodium-bicarbonate
Food Additives. (2020, January 13). What is Monocalcium Phosphate E341(i) in Food: Vegan, Uses, Safety, Side Effects. Food Additives. Retrieved July 20, 2021, from https://foodadditives.net/phosphates/monocalcium-phosphate/
Ritz, E., Hahn, K., Ketteler, M., Kuhlmann, M. K., & Mann, J. (2012, January 27). Phosphate Additives in Food—a Health Risk. US National Library of Medicine. Retrieved July 20, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3278747/
Moncel, B. (2020, September 9). What is Cornstarch? The Spruce Eats. Retrieved July 20, 2021, from https://www.thespruceeats.com/what-is-corn-starch-1328466
Berkheiser, K. (2019, August 8). 4 Potential Side Effects of Nutritional Yeast. Healthline. Retrieved July 20, 2021, from https://www.healthline.com/nutrition/nutritional-yeast-dangers#4.-Yeast-Intolerance-and-Inflammatory-Bowel-Disease
Julson, E. (2017, November 30). Why Is Nutritional Yeast Good for You? Healthline. Retrieved July 20, 2021, from https://www.healthline.com/nutrition/nutritional-yeast
Pletcher, P. (2017, October 12). Is Yeast Extract Bad for Me? Healthline. Retrieved July 20, 2021, from https://www.healthline.com/health/food-nutrition/is-yeast-extract-bad-for-me#Can-It-Be-Bad-for-Me
Link, R. (2019, March 14). Is Butter Bad for You, or Good? Healthline. Retrieved September 27, 2021, from https://www.healthline.com/nutrition/is-butter-bad-for-you#cla
“Dietary Fats and Your Health | HealthLink BC.” Www.healthlinkbc.ca, www.healthlinkbc.ca/healthy-eating-physical-activity/food-and-nutrition/nutrients/dietary-fats-and-your-health. Accessed 27 Feb. 2022.
Credits:
Researcher: Ronak Patel | Ethan Ma
Reviewed by: Karen Giesbrecht (Registered Dietitian)
Editor: Tanya | Kaitlin. J | Kalyana. L | Charlena. L
Graphics: Tiffany Z
Last updated on March 21st, 2022, 8:13 PM PST/PDT
*Disclaimer: Ingredients may vary from company to company and product to product. The information included is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, please consult a registered dietitian for nutrition recommendations that are customized for you.
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