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Are Pretzels Good For Weight Loss?

Are Pretzels Good For Weight Loss?

Pretzels have been a beloved salty snack for hundreds of years, and they're associated with European religious and cultural traditions. The average American eats 2 pounds of pretzels a year, according to Pretzels.com. Pretzels are often seen as a healthier alternative to potato chips, candy, and cookies, but are they really healthy compared to other snacks? We'll discuss wise snacking choices and answer the common question: can pretzels fit into a healthy lifestyle and weight loss plan?

What are Pretzels?

Pretzels are a type of bread made from wheat flour that has been around for hundreds of years. They date back to around the 7th Century when German monks twisted ropes of wheat dough into the shape of crossed arms, which represented a prayer. Pretzels were initially meant as a simple food for Lent, when worshipers couldn't eat meat, dairy, or eggs.

The first pretzel to arrive in the U.S. reportedly came on the Mayflower. There are many types of pretzels, and they come in various shapes, including the familiar "crossed arms" shape. They can be small and large, soft or hard. The hard, crunchy pretzel reportedly dates back to the 17th century when an apprentice baker left soft pretzels in the oven for too long. When the master baker tasted the hard pretzels, he realized they were good.

About 80% of the pretzels made in the U.S. come from Pennsylvania. The average U.S. person eats about two pounds of pretzels a year, but Philadelphia residents eat an average of 12 pounds annually.

Close-up of pretzels.

Protein Pretzels vs. Pretzels

Pretzels are a simple, traditional food, typically containing simple ingredients like flour, water, and salt. However, they aren't usually the best "go-to" snack for people who want to adopt a healthier diet. Traditional pretzels are made from refined white flour (a simple carb), contain quite a bit of salt, and are not a good source of protein or fiber. They don't have much nutritional benefit to offer, even if they are lower in fat than comparable crunchy snacks.

However, protein pretzels are different, especially if they contain protein and a decent amount of gut-healthy fiber. Nutmeg State Nutrition sells protein pretzels that offer 12 grams of protein and 4 grams of fiber per serving. You can even try combining protein pretzels with hummus, greek yogurt, or avocado dip to add even more taste and fiber, making them a healthy, weight-loss-promoting snack.

Pretzel Nutrition Facts

About 1.5 ounces of traditionally made hard pretzels contain 160 calories, 1 gram of fat, and 4 grams of protein. These pretzels are mostly made of refined wheat flour, so they contain more than 34 grams of carbohydrates compared to a small amount of protein.

Traditional hard pretzels have very little fat, and are easy to eat, providing a satisfying crunch and salty taste.

Unfortunately, these traditional snacks also don't have a lot of beneficial nutrition in the form of grams of fiber: They have just 1 gram per serving size. What's more, a portion size of about 15 hard pretzels contains around 400-500 milligrams of sodium, almost 1/4 of your recommended daily value for salt.

Are Pretzels Healthy?

Traditionally made pretzels can be an occasional snack food regardless of whether they are trying to lose weight or not. However, there are a few reasons why some people might want to avoid this classic snack.

Traditionally made pretzels are low in fat, but they can easily contain 25% or more of the salt we should consume daily. This high sodium content can contribute to elevated blood pressure, especially for individuals sensitive to salt. Additionally, because pretzels are made from refined white flour, they can cause rapid spikes in blood sugar, making them a less ideal choice for people managing diabetes or blood sugar levels. Combined with their basic ingredient of enriched white flour, the lack of solid nutrition in a pretzel means they should be occasional treats, not daily staples.

Pretzels in a basket.

Are Pretzels a Good Snack for Weight Loss?

Pretzels can fit into a calorie-controlled diet within moderation, as long as people stick to portion control. You can also boost nutrition by choosing unsalted pretzels and pairing them with higher-nutrition add-ons, like nuts, fresh fruit, greek yogurt dip, or avocado dip. Each of these add-ons will help improve the nutrition of your snack and support an overall healthy diet.

Protein-enriched pretzels could be an even better choice than a plain, ordinary hard pretzel. If you can put these pretzels together with healthy and complementary dips or accompaniments, you will be making a better choice for weight loss and a healthy diet.

Incorporating Pretzels Into Your Diet

If you're going to enjoy pretzels as a snack, measure out a single serving, which is about 1.5 ounces of hard pretzels, whether or not they're salted. You can use a food scale to measure a serving of pretzels or count. A 1.5-ounce serving of small hard pretzels equals about 15 pretzels, and don’t forget to pair with a tasty nutrient boost. Alternatively, you can add high-protein pretzels to your diet, with the serving already measured for you. All of these options will also add fiber and other nutrients, transforming a relatively low-nutrition snack into a crunchy, tasty, high-nutrition treat.

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