Crispbreads, the dry, flat baked wheat or rye-based foods, have been used as a dietary staple for hundreds of years, often as an alternative when fresh bread was not available.

Often also a core food for those who could not afford bread, crispbreads now occupy a significant proportion of the biscuit aisle in supermarkets and indeed can be a nutritious, and calorie-controlled, crunchy alternative to bread in the diet.

The key, as always, is to know which are the better options nutritionally, and why.

What are crispbreads made of?

Unlike bread, which requires a number of baking agents to help give it its soft texture and shelf life, crispbread is actually exceptionally easy to bake, with a mix of flour and water along with the addition of grains and seeds. While you may see some options that have added oils and sugars, in general these varieties are more processed, and formulated to give a softer cracker that has a shorter shelf life.

What are the key properties to look for nutritionally?

As a general rule of thumb, the fewer the number of ingredients listed on packaging, the less processed and healthier the crispbread is likely to be. Ideally seek out crispbreads with a wholegrain base, which will usually be listed as a percentage of the crispbread. The highest quality crispbreads will be at least 90 per cent wholegrains, and offer at least 3g of dietary fibre per serve. From a fat perspective, whilst wholegrain crackers, especially those with seeds, will have a higher percentage of fat, you are looking for options with less than 3g of saturated fat per 100g, which would also suggest that they have minimal processed fats added.

Steer clear of ...

Softer crispbreads will often have vegetable oil listed as one of the first few ingredients. Unless otherwise specified, this vegetable oil is likely to be palm oil, which is a heavily saturated fat that offers no positive health benefits. The less processed vegetable oil we consume in the diet, the better. Crispbreads that contain more than 10g of fat per 100g are the ones to generally avoid, as they have relatively high amounts of processed fats added to soften the crispbread.

My top picks

Ryvita

Almost 100 years old, Ryvita was formulated in the UK and still remains one of the best crispbreads nutritionally thanks to its two-ingredient rye base, which creates a high-fibre crispbread that is especially good for digestive health. Offering 3g of dietary fibre per serve, with minimal salt, there is only positive things to say about this crispbread, and if you can find the grain-based variety in supermarkets, it is even better nutritionally than this original variety thanks to an extra 16 per cent added grains and seeds.

Vita Weat 9 Grains

One of the supermarket top sellers, not only does Vita Weat fare well nutritionally, but the taste profile is extremely well accepted. Made with a base of whole grains and seeds, Vita Weat has few additives and more than 3g of dietary fibre per serve. It also has a decent dose of long-chain, plant-based omega-3s thanks to the high levels of linseeds and sunflower seeds, which are found in few other supermarket foods.

Real Foods Corn Thins

With a 98 per cent wholegrain base, you can’t go past a couple of fresh Corn Thins, as a tasty, nutritious and budget-friendly wholegrain crispbread. Corn is a whole grain, offering a range of key nutritional benefits, which means a serve of corn crackers adds good quality carbohydrates and dietary fibre to the diet, minus any extra sugars. The multigrain variety is even better, with added benefits of several different whole grains in your crispbread. The key is to keep them fresh and in an airtight container after opening to preserve their crunch.

Rye Cruskits

More refined than wholegrain crackers, Rye Cruskits are made with rye flour and a little milk, making them a light, low-calorie crispbread option that may have digestive health benefits.

SunRice Thick Rice Cakes

Unlike white rice, brown rice is a whole grain, and as such retains more nutrients than refined white rice. Made with a 100 per cent brown rice base, and offering decent fibre and protein, brown rice cakes are a strong choice nutritionally as a low-calorie, nutrient-rich, minimally processed crispbread.