Are Uncrustables Healthy? A Nutrition-Based Review By Experts

First and foremost, if you are diabetic or even pre-diabetic, try avoiding processed foods. Especially the ones with a higher percentage of carbohydrates and lipids. Instead, focus on healthy and non-processed foods. Diabetic people should focus on consuming good fats, protein, fiber, and vitamins. Now to answer this common question, ‘Are Uncrustables Healthy?’, for non-diabetic people, it’s a yes (however, in a balanced manner), and for diabetics or pre-diabetics, the answer is no. As Uncrustables contain high carbohydrates, they cannot be considered healthy for people with diabetes.

Here is a table showing the nutritional value:

Answering a common question, ‘Are Smuckers Uncrustables healthy?’, diabetic people should take note here – although carbohydrates are the main source of energy, keep in mind that they are broken down in our body by insulin, and people with type 2 diabetes either produce less insulin or become insulin resistant. In both cases, they are unable to digest carbohydrates properly; thus, consuming more of them will only fill your bloodstream with sugar, and sugar further causes several serious diseases.

Did you know?

Continuous Glucose Monitors (CGMs), such as Freestyle Libre 2 Plus, monitor your blood glucose without needing you to prick your fingers. Moreover, the latest CGMs can even be integrated with an automatic insulin delivery (AID) system.

Healthy Uncrustables Substitutes

Individuals who love snacking have a question in mind: ‘Are UnCrustables a healthy snack?’ The Smucker’s UnCrustables are not low-GI snacks. The low GI here stands for glycemic index. Glycemic index refers to how slowly or fast the sugar from a certain food enters your bloodstream. Because it’s an uncrustable, it has a moderate GI value, and it can be consumed by diabetics; however, it cannot be considered a healthy diabetic snack. The following are some of the healthy diabetic snack or meal options:

1. Lettuce Wraps

Wrapped filling of turkey, cheese, veggies, roasted chicken, or peanut butter in a large leaf of lettuce (like romaine or butter lettuce).

Benefits: Lettuce is very low in carbohydrates (as low as 2.9g approx. in 100 grams) and is thus used in the keto diet as well. While chicken or turkey are protein-rich fillings, as high as 100 g of chicken and turkey contain 27g and 29g of protein, respectively. While fresh veggies are packed with plenty of nutrients such as vitamin A, K, C, and other nutrients, e.g., potassium, folate and more.

2. Almond Flour or Coconut Flour Wraps

Made with almond flour or coconut flour, pita breads. These wraps are then filled with your favourite protein and veggies.

Benefits: Compared to the usual wheat pita bread, almond and coconut pita breads have fewer carbohydrates – an almond pita bread contains as low as 1.2g carbohydrates in a 50g serving which is extremely lower as compared to the standard pita bread that may contain as much as 24g of carbs in a 50g serving. Filling your preferred meat and veggies shall add required protein, fiber, and more nutrients. Thus, making it a healthy and satisfying snack or even meal.

3. Veggie Sticks with Hummus or Nut Butter

Fried celery, cucumber, or carrots with hummus or nut butter (such as almond or peanut butter) is often enjoyed as a healthy snack. When selecting the best nut butter, aim for the ones with high healthy fats and low net carbs.

Benefit: Veggies have low carbs, and nut butters typically have 4–6 grams of carbs per tablespoon. A great low-carb snack packed with healthy fats and fiber.

4. Chia Seed Pudding

This pudding can have different flavours, such as chocolate, peanut butter or vanilla chia seed pudding. The procedure is simple: start by mixing chia seeds with unsweetened almond milk (or other milk alternatives). You may blend using a whisk. Once mixed, let it sit for around 5 minutes. Use the best sweetener for a diabetic diet, use figs to sweeten your pudding, and call it a fig chia pudding.

Benefit: Around 10–12 grams of carbs per serving (without added sugar). High in omega-3 fatty acids, fiber, and protein. Toppings like nuts or berries for added flavour are also fine.

5. Cloud Bread

A low-carb, gluten-free, and fluffy bread alternative made from eggs, cream cheese, and baking powder. You may add a little bit of sea salt. Once ready, use it to make wraps or sandwiches.

Benefit: The Standard weight of one cloud bread is 35 grams, containing as low as 1–2 grams of carbs. A good gluten-free alternative to traditional bread. Enjoy melting cheese and meat (limited) – this delicious snack or meal is packed with protein, good fats, and even calcium.

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6. Homemade Egg Muffins

English muffin with a large egg, some meat, e.g., turkey, and a cheese slice. Use butter for toasting, and add salt and pepper to taste. This healthy snack or meal for people with diabetes can be stored in the refrigerator for up to a week and frozen safely up to 90 days.

Benefit: It’s a low-carb option which has around 2–5 grams of carbs per egg muffin (depending on ingredients). It’s a high-protein diabetic snack or meal.

7. Avocado and Tuna Salad Lettuce Cups

A mix of mashed avocado and canned tuna (or chicken) wrapped in lettuce leaves.

Benefit: Avocados have about 2 grams of net carbs per 100 grams, and tuna has negligible carbs. This combination makes it a healthy low-carb option for diabetic people – High in healthy fats, protein, and fiber.

Conclusion:

The Smucker’s Uncrustables are not among the low glycemic snacks, hence cannot be considered a healthy diabetic snack. However, as the uncrustables have a moderate glycemic index (due to the peanut butter, which is low in GI), even people with diabetes may consume them in small portions. Contrary to diabetic people, it can be considered a good snack for non-diabetics and kids.

Disclaimer: This blog is only for informational purposes.