● Food Intelligence · Snack
Across 762 single-item graham cracker logs, Signos members averaged a +40.5 mg/dL glucose peak — with 64.7% of responses topping +30 mg/dL. Add peanut butter and that peak drops ~7 mg/dL; swap to a cinnamon variety and it climbs +9.8 mg/dL higher than the plain baseline.
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Yes — across 762 meals where members ate graham crackers alone, the average glucose peak was +40.5 mg/dL, with 64.7% of responses exceeding +30 mg/dL. In our single-item cohort of 762 graham cracker logs, the median peak was +38 mg/dL and more than half of all responses landed in the high-spike tier (55.2% above +35 mg/dL). The food earns a GI of 74 — nearly identical to a white bagel — despite a reputation as a modest wheat cracker. Three levers dominate the outcome: total carb load (high-carb meals ≥60g push peaks 27.3% higher), added sugar in the meal (high-sugar builds ≥20g run 24.4% above the low-sugar baseline), and fiber content (high-fiber builds cut peaks 13.7%). These are observational, not causal findings.
Some members spike +37.2 mg/dL. Others spike +51.9. The only way to know how you'll spike is to measure with a Signos CGM.
Graham crackers are predominantly refined wheat flour with added sugars — the original formulation uses honey or molasses, and most commercial versions add further sweeteners. Across 762 logged meals where members ate them alone, the average glucose peak hit +40.5 mg/dL, with 55.2% of responses classified as high. The two biggest levers are carb load and sugar content: meals with ≥60g total carbs spiked 27.3% higher than the low-carb baseline (p<0.001, n=507), while high-sugar builds (≥20g) ran 24.4% above the low-sugar baseline (p<0.001, n=700). High-fiber pairings offer a meaningful secondary brake — trimming peaks by 13.7% across 919 matched logs — but cannot fully offset a heavy carb build. These effects are observational, not yet established as causal.
This page draws on Signos production CGM data logged between March 2025 and April 2026, covering 2,830 meals containing graham crackers across 1,243 unique members (broader cohort), with a single-item sub-cohort of 762 meals (419 unique members) where graham crackers were logged without other foods. Statistical comparisons use Welch's t-test on matched pairs; all modifier effects cited carry p<0.001 unless noted. Cohort filtering restricts to meals with a measured glucose rise between 0 and 100 mg/dL (ppgr_case='regular'). We report mean peak glucose rise across what is a right-skewed distribution; the single-item median is +38 mg/dL vs. a mean of +40.5 mg/dL. Graham cracker meals were identified via regex matching on logged food names, excluding graham cracker crust references (composite dessert context). A minimum of 100 matched meals is required for any modifier to appear in the recipe builder; slots with fewer than 100 logs are excluded.