Posted on Feb 12, 2022
A pretzel is a handheld yeast bread that’s usually shaped into a twisted knot.
This popular snack food can be soft and chewy or hard and crunchy but almost always has a shiny, brown appearance.
Because of pretzels’ similarity to other snack foods, such as potato chips, people often wonder how the calorie and salt content of pretzels compares and whether they’re a healthier snack option.
This article explains what pretzels are and how you can include them as part of a healthy diet.
What are pretzels?
Pretzels are a type of bread typically made from wheat or rye flour and a few other ingredients, such as yeast, sugar, salt, water, and butter.
The snack is often associated with Germany, though various forms of pretzels seem to have emerged across Europe during medieval times — particularly in Italy, France, and Austria. Today, pretzels are popular all around the world.
They come in many shapes and sizes but traditionally take the shape of a twisted knot. According to legend, the classic pretzel knot was invented by a monk who baked his pretzels in this shape to represent praying arms.
Soft pretzels are large and have a chewy texture. They’re usually served individually and are commonly sold at concession stands, restaurants, and bakeries.
Meanwhile, hard pretzels are small and crunchy and can be eaten by the handful, depending on their shape. They’re available at most grocery and convenience stores, making them an easy snack choice.
Classic pretzels are simply flavored with salt, though you can easily liven them up with garlic, cinnamon sugar, nuts and seeds, chocolate, or other additions. Pretzels are often served with mustard, cheese, or yogurt dipping sauces.
Before they’re baked, pretzels are treated with a sodium hydroxide solution commonly known as lye. It causes a chemical reaction on the surface of the dough that turns the pretzels brown and shiny during baking.
Food-grade sodium hydroxide is considered safe to consume but can be dangerous if not used properly, so it’s typically used only in food processing plants. If you want to make pretzels, you can substitute baking soda to achieve a similar flavor and texture.
Pretzel nutrition
Pretzels are high in carbs and low in fat and protein, and they contain some other nutrients as well.
Both soft and hard pretzels are made from wheat flour, which is composed mostly of carbs. When you eat carbs, your body breaks them down into sugars that it uses for energy.
Because most wheat flour is enriched with extra nutrients, pretzels also contain iron and some B vitamins, such as thiamine, riboflavin, and niacin. These vitamins help your body convert food into the sugars it uses for energy.
Like other foods made from wheat, pretzels contain some fiber. Fiber is known to improve gut health, and eating more of it might help relieve digestive symptoms such as constipation — though not all types of fiber are equally effective at doing so.
Most pretzels contain only a small amount of fiber, but choosing a pretzel made with whole grains or whole wheat flour could add 3 extra grams of fiber to your snack.
Therefore, a great way to include pretzels as part of a healthy diet is to pair the carb with another source of fiber, lean protein, or healthy fats to round out the nutritional value of the snack.
Some examples of nutritious foods that pair well with pretzels are:
Soft vs. hard pretzel nutrition
One of the main differences between soft and hard pretzels is their shelf life.
Hard, crunchy pretzels tend to last at least a few months as long as the package hasn’t been opened. On the other hand, a soft pretzel might hold up for only a few days before it turns hard and stale.
There are also some notable differences in their nutrition.
As you can see in the table above, one soft pretzel could contain 2.5 times more calories and carbs than one serving of hard pretzels. A soft pretzel also has twice as much salt per serving.
Still, one soft pretzel contains more vitamins and minerals than a serving of hard pretzels. These differences are due in part to serving size.
Whereas hard pretzels often come in packages that contain 1–2 ounces (28–56 grams), soft pretzels are often very large and might weigh as much as 5 ounces (143 grams). Thus, soft pretzels contain more of most nutrients.
Soft pretzels can still be part of a healthy diet, but it’s usually best to consume them in moderation. One easy way to enjoy a soft pretzel without overdoing your calorie, carb, or salt intake is to save half for later or share it with a friend!
Salted vs. unsalted pretzels
Traditional pretzels are sprinkled with large grains of before being baked. This coarse salt adds crunch and bursts of flavor to the otherwise mild snack.
Hard pretzels may also contain extra salt as a preservative to help them stay fresh. In some cases, they might even contain more salt than an equal serving of regular potato chips
Here are the differences in sodium content among various types of pretzels
While not everyone needs to watch their salt intake, about 25% of healthy people are considered to have salt sensitivity. This means their bodies can’t get rid of excess salt efficiently, which can lead to high blood pressure
High blood pressure may increase your risk of death from heart failure by up to 30%.
If you already know that you’re salt-sensitive or if you’re watching your salt intake in general, choosing unsalted hard pretzels is an easy way to make sure you don’t accidentally overdo it on the salt.
Unsalted hard pretzels might not seem like the most exciting of these choices at first glance, but remember, there are many ways to liven pretzels up! Try pairing them with a few bits of dark chocolate or a cinnamon-yogurt dipping sauce.
Original article: https://www.healthline.com/nutrition/are-pretzels-healthy#nutrition