A: Graham crackers have a small amount of added sugar in them, so you should plan them into your diet, and then just enjoy them. Here are some strategies for doing that.

Three, 2 1/2 inch-squares of graham crackers are typically equivalent to one starch serving (15 grams of carbohydrate, three grams of protein and one gram or less of fat). You can maximize the impact of the carbohydrates on your fitness by eating the graham crackers after exercise. At this time the sugar and starch will go to work for you, repairing and refueling your muscle cells for recovery and growth.

If you combine the crackers with milk and add whey protein, you’ll allow for an even greater recovery environment in your body and in your cells. This combination will add value to the crackers whenever you choose to add them to your diet. If you add a healthy fat to the snack, like peanut butter, you’ll slow down absorption of the carbohydrates so that blood sugar levels do not spike.

As long as you control your portion size, you can occasionally plan graham crackers into your active day and feel good about it.

ANSWERED BY:

Susan M. Kleiner Ph.D., RD, FACN, CNS, FISSN, one of the foremost nutrition authorities on eating for strength, owner of High Performance Nutrition and author of Power Eating. (powereating.com)