Are Uncrustables Healthy (Nutrition Pros and Cons)?
In this blog post, I’ll review whether Uncrustables are healthy or not. Find out this product’s nutrition pros and cons, plus some better options to consider.
Uncrustables Facts
Uncrustables is a brand of pre-packaged, frozen sandwiches best known for their crust-free design. They are typically filled with peanut butter and jelly combinations or other spreads like chocolate hazelnut.
The concept behind Uncrustables is to provide a convenient, ready-to-eat sandwich without the need for preparation or dealing with crusts. The target audience is people who want a convenient option for packed lunches, on-the-go meals, or snacks.
Uncrustables are made by the J.M. Smucker Company, a popular American food company that manufactures and markets various food products, including jams, jellies, peanut butter, and other spreads.
Nutritional information and ingredients can vary depending on the specific Uncrustables product. All of the products contain bread with either jelly or spread and peanut butter or chocolate and hazelnut spread.
Ingredients
Here are the ingredients typically found in Uncrustables Strawberry Flavor:
- Enriched Unbleached Flour (Wheat Flour, Malted Barley Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid)
- Water
- Strawberry Filling (Strawberries, Sugar, Water, Modified Food Starch, Citric Acid, Potassium Sorbate)
- Sugar
- Yeast
- Soybean Oil
- Contains 2% or Less of: Salt, Calcium Propionate and Sorbic Acid to Retain Freshness, Distilled Monoglycerides, Dough Conditioners (Calcium Sulfate, Mono and Diglycerides, Enzymes), Wheat Starch, Maltodextrin, Natural and Artificial Flavors, Citric Acid, Cellulose Gum, Colored with (Fruit Juice Concentrate, Paprika Extract), Malic Acid, Sucralose.
It’s worth noting that while these are the common ingredients, formulations may vary slightly between different brands or versions of Uncrustables. Always check the packaging for the most accurate ingredient list.
Let’s dive into the most significant ingredients in the bread and spread varieties in Uncrustables and what you should know about these ingredients for your health.
Flour
The flour in Uncrustables is enriched unbleached flour, which is made up of processed wheat flour, malted barley flour, thiamin, ferrous sulfate, niacin, folic acid, and riboflavin. It also contains some unbleached whole wheat flour.
Enriched unbleached flour is a refined flour that has been highly processed to add back some nutrients lost during the refining process. While it provides basic essential nutrients, including iron and B vitamins, it lacks the fiber and other nutrients found in whole grains.
If you regularly consume refined flour, there are associated health risks you should be aware of.
Refined flour has a high glycemic index. When you consume this ingredient, it can cause rapid spikes in your blood sugar levels. Over time, this can contribute to insulin resistance, which will increase your risk of type 2 diabetes. Additionally, diets rich in refined flour may be linked to obesity and cardiovascular issues.
Whole wheat flour is slightly less processed. It contains parts of the natural kernel, including germ, bran, and endosperm. This type of flour typically has a shorter shelf life than regular white flour.
Wheat is a widely known allergen, and people who are celiac or have wheat and gluten sensitivities should avoid Uncrustables.
At the time of writing of this article, there is not a gluten-free version of Uncrustables available.
Seed Oils
Uncrustables contain fully hydrogenated vegetables oil and seed oils, including soybean oil and rapeseed oil. These oils are highly processed and hydrogenated to extend shelf life.
According to research, seed oils have various associated health risks, including chronic inflammation, which can increase the risk of Alzheimer’s, obesity, and autoimmune diseases.
These oils are highly processed, and most are hydrogenated to extend the oil’s shelf life.
Sugar
Uncrustables contain up to 12 grams of sugar per serving. Even the low-sugar versions still have 7 grams of sugar per serving. Sugar is made from sugar beets, sugar cane, or a combination and is a processed product.
Eating sugar in moderation has some health benefits, like providing antioxidants and boosting energy. However, when you eat too much sugar, especially refined sugar, it can cause health problems like heart disease, weight gain, diabetes, dental cavities, and much more.
Peanut Butter
Several Uncrustable variations contain peanut butter. If you are not sensitive or allergic to peanuts, peanuts, and minimally processed peanut butter can be a highly nutritious and protein-rich addition to your diet.
However, this product’s peanut butter is highly processed and not made from peanuts alone. It contains sugar, molasses, fully hydrogenated rapeseed and soybean oil, mono and diglycerides, and salt.
Processed peanut butter may pose health risks because of these ingredients and how the product is processed. This peanut butter contains hydrogenated oils, which can lead to the formation of trans fats – known for raising bad cholesterol (LDL) levels and increasing the risk of heart disease.
It’s important to note that millions of people worldwide are allergic to peanuts, which would make most of the variations of this product unsuitable for them.
Potassium Sorbate
Potassium sorbate is a commonly used food preservative. Manufacturers add it to processed foods to prevent the growth of molds, yeasts, and bacteria.
Although regulatory authorities generally regard it as safe for consumption in small amounts, excessive or regular consumption can pose health risks.
Some people experience allergic reactions like skin rashes, itching, or respiratory issues when they consume potassium sorbate. There is also a concern that this additive can form harmful byproducts when it is exposed to heat or combined with certain acids.
Another serious concern is that research has suggested a link between potassium sorbate and DNA damage in certain conditions. As with any food additive, moderation is key if you choose to consume it.
Nutrition Pros
The Uncrustables serving sizes are relatively small, and it is a convenient snack for people with limited time.
The products don’t contain high fructose corn syrup and low-sugar variations are available.
Nutrition Cons
All the variations of this product contain highly processed ingredients and food allergens like wheat, gluten, soy, and peanuts. It also contains sugar and preservatives.
Although convenient, opting for this product instead of making homemade sandwiches is more expensive and exposes you to highly processed ingredients including refined oils and hydrogenated vegetable oils.
Instead of buying this highly processed product as a snack or for kids’ lunchboxes, consider making sandwiches with high-quality ingredients and no chemicals, additives, or preservatives.
A much healthier option would be to use whole wheat bread or homemade sourdough bread as opposed to white bread that has lots of unwanted ingredients. You could also use homemade grape jelly or strawberry spread and natural peanut butter (or almond butter) in your jelly sandwiches.
FAQs
Yes, but not much. Some Uncrustable variations contain protein derived from the peanuts in the peanut butter. These products contain a combination of enriched flour and whole wheat flour, but the whole grains do not provide a significant amount of fiber.
Not really. In moderation, Uncrustables can be okay if you don’t mind giving your children snacks that contain processed ingredients, sugar, seed oils, and preservatives. However, these products are high in calories and unhealthy ingredients and offer minimal nutritional value.
Yes, Uncrustables contain some whole wheat flour. However, these products also contain enriched flour that is highly refined and processed.
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Conclusions
Uncrustables are convenient; they do not contain high fructose corn syrup and are available in various flavor variations. However, these products cannot be considered healthy foods since they contain various unhealthy ingredients like seed oils, preservatives, and highly processed ingredients. If you choose to have Uncrustables, it is best to do so in moderation.
A better option is to make snacks and sandwiches at home with real food ingredients instead of opting for highly processed products like Uncrustables.
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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send Carrie a message through her contact form.
Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.
