Are Pretzels Healthy? We Asked a Dietitian

Are Pretzels Healthy? We Asked a Dietitian | XpertsReviews.com

When you’re craving something salty, pretzels are definitely perfect. They are crunchy and go well with just about everything. Many people consider pretzels to be a healthier option than high-fat snacks like chips. But are pretzels actually healthy?

As a dietitian, I’m here to tell you that pretzels can be part of a healthy diet. This article will review their pros and cons and how to benefit from them even if you have certain health conditions.

What are pretzels made from?

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Pretzels are shiny, brown yeast snacks made from flour, twisted into knots before baking. They come in different flavors and textures. Some are filled with peanut butter or cheese, while others are dipped in chocolate or covered in different coatings. The basic ingredients are flour, yeast, salt, butter or shortening, sugar and water. Unlike fermented bread, pretzels are meant to be dense, so they shouldn’t rise.

The pretzel making process includes several key steps. Commercial pretzels are dipped in a hot solution laundry bath for 10 to 25 seconds before cooking. This sodium hydroxide solution gives pretzels their characteristic color and flavor. Homemade pretzels can be boiled for 20 to 30 seconds before baking. After that, they are sprinkled with salt and baked for 12-15 minutes.

Nutritional profile of pretzels

Pretzels are an excellent source of carbohydrates and are low in fat; however, this snack is low in protein.

White Pretzel Nutrition (per 60 gram serving/~10 pretzel twists):
Calories: 230
Fat: 1 g (Saturated fat: 0 g)
Sodium: 744 mg
Crabs: 48 g (Fiber: 2 g, Sugar: 1 g)
Protein: 6g

Nutritional Value of Wheat Pretzels (per 57 gram serving/~10 twisted pretzels):
Calories: 206
Fat: 1 g (Saturated fat: 0 g)
Sodium: 116mg
Crabs: 46 g (Fiber: 4 g, Sugar: 1 g)
Protein: 6g

The nutritional value of pretzels can vary depending on their ingredients and preparation method.

Pretzels made from enriched wheat flour contain more fiber and nutrients, such as iron, B vitamins (thiamine, riboflavin, and niacin), and calcium, compared to those made with white flour. Pretzels may also be filled or coated, which affects their calorie and fat content.

Health Benefits of Pretzels

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You will have more energy

Carbohydrates are the body and brain’s preferred source of energy. The pretzels are simple carbohydrateswhich means they digest faster, providing an almost immediate energy boost. When you eat carbohydrates, your body breaks them down into glucose, which raises blood sugar levels and prompts the pancreas to release insulin. Insulin helps transport glucose from the bloodstream to cells for energy. Without increasing blood sugar, there would be no way to get the nutrients and energy you need from your diet.

You will get more fiber

A 2 ounce (57 grams) serving wheat pretzels provide 4 grams of fiber, or more than 10% of the recommended daily intake of 25 to 30 grams. Choose a fiber-rich dip like Hummus Or guacamole adds an additional 2 grams of fiber per 2 tablespoon serving.

Fiber is the indigestible part of plant foods and carbohydrates. Unlike simple carbohydrates, when you eat fiber-rich whole grains, fruits and vegetables, your blood sugar increases more slowly, providing a more stable release of energy and nutrients. This is because fiber takes longer to circulate through the digestive tract. This helps you feel full and satisfied for longer, helping you stop eating when you are full.

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You will meet your vitamin and mineral needs

Compared to regular white flour, pretzels enriched with wheat flour may contain more iron, B vitamins and calcium. In fact, the vitamins and minerals extracted from the grain during the milling process are reinstated to restore the nutritional value of the original product. This can help fill gaps when food sources of these nutrients are not always available.

Since 1996the FDA required folic acid fortification of refined flours, making wheat pretzels a good source of folateessential during pregnancy to prevent neural tube defects.

Potential Disadvantages of Pretzels

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While there are some benefits to eating pretzels, there may be some downsides to consider. Pretzels can be high in sodium, which can be dangerous for people with a history of cardiovascular disease. They are not inherently gluten-free, which is a concern for people with gluten allergies or celiac disease. And their high carbohydrate content, combined with very little protein, fat and fiber, means that someone with type 2 diabetes or insulin resistance should exercise caution.

You May Be Eating Too Much Sodium

The salty nature of pretzels largely explains their popularity. Without a pinch of sea salt, the pretzels leave a lot to be desired. Along the same lines, salt can be a problem for people with a history of cardiovascular disease or hypertension.

A Serve in 10 rounds contains 744 milligrams of sodium. This represents 32% of the recommended 2,300 milligrams of sodium per day, and 1,500 milligrams per day for people with a history of cardiovascular disease or hypertension. Studies found that for every 1,000 milligrams of sodium reduction per day, you reduce your cardiovascular risk by 6%.

While no one should avoid salt or sodium completely, it’s best to choose low-sodium or no-salt-added pretzels for those who have medical reasons to limit their sodium intake. Remember that sodium is an electrolyte and dropping it altogether could lead to major problems with fluid balance and homeostasis. If you’re considering a low-sodium diet, talking to your doctor can help you determine if it’s a healthy choice.

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Your blood sugar may get too high

The pretzels have a high glycemic index (GI). High GI foods are quickly digested and absorbed into the bloodstream causing a rapid rise in blood sugar. This can be a challenge for people with type 2 diabetes, prediabetes, or insulin resistance. When blood sugar rises too quickly, it causes a drastic drop and can leave you feeling lethargic and hungry soon after. If this happens frequently and is left untreated, it can lead to health problemsincluding heart disease, kidney problems, eye disease and obesity.

Pair pretzels with low glycemic index foods, such as those rich in dietary fiber and protein, can help flatten the blood sugar curve. Instead of snacking on pretzels alone, pair them with nuts, cheese, or your favorite dip.

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They are generally not gluten free

Pretzels are not gluten-free and may trigger side effects in people with celiac disease or gluten sensitivity. When a person with celiac disease consumes food products containing gluten, their body signals an inappropriate reaction. immune response, causing inflammation and damage to the small intestine. Symptoms include lethargy, diarrhea, abdominal pain, vomiting and constipation. People with these conditions should consult a doctor or dietitian for gluten-free diet advice.

Are pretzels healthy?

Despite popular belief, pretzels can be a nutritious part of a healthy diet. Although pretzels made from white flour may be a concern for people with heart disease, high blood sugar, insulin resistance, or celiac disease, you don’t have to give them up completely. Traditional white flour pretzels are high in carbohydrates and have low nutritional value, but eating them with more nutritious foods can balance the benefits and harms. Choosing whole-grain enriched pretzels can add fiber, vitamins and minerals like iron and B vitamins to your diet.

Tips for Choosing Healthy Pretzels

Today’s food manufacturers are improving pretzels to make them healthier. When shopping for healthy pretzels, consider your health needs, flavor preferences, and the nutritional profile of available products.

  • Low sodium: Look for products labeled as low sodium or no added salt to avoid consuming too much sodium at one time.
  • Gluten free: If you have celiac disease or need to avoid gluten, choose gluten-free pretzels. Always read the ingredient list to make sure there is no hidden gluten.
  • Whole grains: Opt for whole grain or whole wheat pretzels for a better dose of fiber, vitamins and minerals that help maintain a healthy body.

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How to Incorporate Pretzels into a Healthy Diet

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  • Follow portion sizes: Check the label for appropriate serving sizes. If you’re not sure, serving yourself about 1 cup (or the size of your fist) is a good start.
  • Serve it with nutrient-rich dips: Serve the pretzels with dips high in fiber, fat or protein, such as hummus, guacamole or tzatziki. These combinations help you stay fuller longer and stabilize your blood sugar.
  • Create a balanced snack: Add pretzels to trail mix or pair them with cured meats like nuts, seeds, popcorn and cheese. This turns a high-carb snack into a more balanced snack.
  • Enjoy what you eat: Choose a pretzel that you enjoy, because feeding your mind is also a healthy part of eating.

Fortunately, there are plenty of options to suit all tastes. Some of my favorite pretzels include Snack Factory Pretzel Chips, perfect for dipping; FitJoy Grain-Free Pretzels, a gluten-free option; and BeyondTwistz pretzels, which contain 4 grams of fiber per serving.

#Pretzels #Healthy #Asked #Dietitian

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