Is Glutino, premium squares gluten free table cracker, original Keto?

The Ingredient Breakdown

As a food scientist, looking at the label of Glutino Premium Squares tells a clear story. The product is engineered to mimic the texture of a wheat cracker, but it relies heavily on starches to achieve that goal. Unfortunately, in the world of Keto, starch is the enemy.

The primary ingredient is Corn Starch. This is a highly refined carbohydrate derived from the endosperm of the corn kernel. On Keto, we look at "net carbs" (Total Carbs minus Fiber). Corn starch is almost pure starch, meaning it has a high glycemic index and will spike blood sugar levels rapidly. Even a small serving contains enough net carbs to use up a significant portion of your daily allowance.

Next, we see Soy Flour. While soy is a source of protein, it also contains carbohydrates. In processed crackers, soy flour adds bulk but contributes to the overall carb count. It is not a "free" food on Keto. Furthermore, the presence of Sugar is a definitive red flag. Even though the amount might be small, strict Keto adherents avoid added sugars entirely as they provide empty calories and insulin-spiking glucose.

Finally, we have Palm Oil. While fats are the staple of the Keto diet, the source matters to many consumers. Palm oil is often used in processed foods because it is cheap and shelf-stable, but it is high in saturated fat. While not a carbohydrate issue, it is a quality issue that some health-conscious consumers wish to avoid.

Nutritional Value

When analyzing the nutritional profile, the numbers simply don't add up for a ketogenic diet. A standard serving of these crackers contains roughly 15 to 17 grams of total carbohydrates. Because the fiber content is relatively low (usually around 1 gram), the net carb count remains high.

For context, a strict Keto diet usually limits net carbs to 20 grams per day. Eating just a few of these crackers alongside a meal could easily consume half your daily carb limit, leaving very little room for nutrient-dense vegetables or fats. Additionally, the crackers contain roughly 4 to 5 grams of fat per serving. On Keto, we aim for a high fat-to-carb ratio (often 70-75% fat). These crackers are actually higher in carbs than they are in fat, which is the exact opposite macronutrient profile you want.

While they are low in calories (making them potentially attractive for general calorie restriction), the "calories in, calories out" model doesn't fully account for the hormonal response to carbohydrates. The sugar and corn starch in these crackers will trigger an insulin response, which inhibits fat burning—the primary goal of the Keto diet.