Are Pretzels Healthy? – Pros, Cons and Healthy Alternative
Is pretzel with cream cheese your favorite breakfast item? Or, are those crunchy, sweet-salty pretzels your go-to snack? Pretzels are everyone’s guilty pleasure, mine too! But are pretzels healthy?
Pretzels are one of the most delicious snacks, but let me be clear- they are not completely healthy. They have way more salt than you’d expect. They are high in refined carbohydrates as well. However, pretzels have ‘zero’ cholesterol and are lower in calories and saturated fats than other snacks!
Read out below to know why exactly I gave pretzels the tag of a ‘balanced snack’ and suggested some healthy ways to add pretzels to your diet.
Are Pretzels Healthy?
Pretzels are popular snack food items in the US and have been enjoyed since around the 19th century when they were first introduced into German bakeries.
Despite their popularity, you might be surprised to find out that pretzels are not actually all that healthy in themselves.
Here are some reasons why pretzels may or may not stead their place in your grocery basket.
Reasons to Avoid Pretzels
1. They Provide Empty Calories To Your Diet.
A lot of the calories in pretzels come from refined flour and sugar. These are empty calories; they provide your body with very little to no nutrition.
When you consume pretzels, you’re not getting any nutritional value for your body. All you’re getting is a lot of empty calories that can quickly add up and lead to weight gain.
Because the empty calories with lack of fiber (less than 1 gram/ ounce) do not keep you full for a long time; hence, you keep binge eating these salty and sugary snacks repeatedly.
2. They Are High In Sodium
Pretzels also contain a lot of sodium, and too much consumption can lead to high blood pressure, bloating, and a risk factor for heart disease. An average one ounce of hard pretzel contains around 359 mg and a small soft pretzel 340 mg of salt.
Therefore, consuming this much pretzel or even less can contribute to a fair amount of sodium intake of an average adult’s daily nutritional value.
3. Carries Less Nutritional Value.
A pretzel is made up of white flour, water, salt, and yeast. That’s it! There are little to no vitamins, minerals, and just a mere amount of fiber in a pretzel. In fact, a large part of a pretzel’s carbohydrate comes from sugar.
Per ounce of hard pretzels contain 5% protein, 2% magnesium, and 7% iron of your daily value. This amount does not justify its healthiness.
4. Made From Refined Carbs.
Pretzels are also made with refined flour, the main source of refined carbs here. Consuming too much of it can cause a spike in blood sugar levels due to the higher glycemic index. As a result, it can cause cravings and energy crashes.
Refined carbs have been linked to weight gain and an increased risk of obesity. Also, eating too many refined carbs (like pretzels) can increase your risk for heart disease because they’re made with white flour high in simple sugars, damaging the heart muscle.
Reasons to Love Pretzels
While there are many valid reasons to avoid or lower consumption of pretzels, there are a few reasons that make pretzels a better choice than other similar snacks.
1. Low In Saturated Fats.
Saturated fats are the most unhealthy fat type, which increase bad cholesterol and decrease good cholesterol resulting in an increased risk for heart disease. With a saturated fat of only 0.1 – 0.7 gram per ounce serving (for hard pretzels) or pieces (for soft pretzels), pretzels are healthier snacks compared to a bag full of potato chips containing almost 3.1 grams of saturated fat per ounce.
But does this make pretzels any healthier? Not really, because pretzels do not contain any good fats either.
2. No Cholesterol
Both soft and hard pretzels hardly have any cholesterol. While a large size soft (bread) pretzel has 4.3 mg cholesterol at most, hard pretzels have no cholesterol at all. It may sound like a ‘healthy’ sign to eat pretzels limitlessly. However, their high carb and sodium content outweigh this healthy factor.
3. Low Calories
If you compare the calorie of pretzels with other irresistible snacks like potato chips, these knotted German snacks are lower in calories. Although the difference is not significant, it is still acceptable. It can be beneficial for those who follow a strict diet but want too much on some low-calorie snacks in the evening.
Soft Pretzels vs Hard Pretzels: Which One is Healthier?
Let’s look at the nutritional comparison between soft vs hard pretzels of equal quantity.
| Nutritional Factors | Soft Pretzel 1 small (62 gram) | Hard Pretzel- 10 twists (60 gram) |
| Calories | 210 | 228 |
| Total fat | 1.9 gram | 1.6 gram |
| Saturated fat | 0.4 gram | 0.3 gram |
| Cholesterol | 1.9 mg | 0 mg |
| Sodium | 499.1 mg | 759.6 mg |
| Dietary fiber | 1.1 gram | 1.8 gram |
| Total carbs | 43 gram | 48 gram |
| Sugar | 0.2 gram | 1.7 gram |
| Protein | 5 gram | 6 gram |
| Iron. | 2.4 mg. | 3.1 mg. |
When it comes to pretzels, most people think that the harder, the better. However, this is not always the case when it comes to health.
As we can see from the chart above, while hard pretzels may be low in fat and calories, they are also extremely high in sodium and a tad bit high in total carbs. Soft pretzels, on the other hand, while still being high in salt, are much lower in dietary fiber than their hard counterparts.
And while both types of pretzels are packed with carbohydrates, soft pretzels contain less sugar which means that they do not spike blood sugar levels as quickly as hard ones.
Therefore, which one is healthier? With all these factors considered, soft pretzels seem to be the healthier choice over hard pretzels.
Healthier Alternatives of Pretzels
If you are wondering what to substitute pretzels with, you have several options. Well, I have quite a few healthy alternatives to these salty and glutinous snacks that will not add up extra calories, sodium, or carbs and are rich in fiber and wholesome nutrients (and scrumptious too).
- Air-popped popcorn.
- Baked whole wheat pita chips.
- Oven roasted kale chips.
- Baked tortilla chips and black beans
- Brown rice crackers
- Raw veggies and hummus
- Whole grain crackers
- Homemade vegetable sticks
- Chickpea salad
- Roasted chickpeas
- Canned beans
- Coconut flakes
- Roasted nuts and seeds
- Dry cereal Fruits
- Whole grain Nuts
If you aren’t still convinced to get over pretzels, you can try the better versions of pretzels, which are:
- Unsalted or low-sodium pretzels
- Whole wheat pretzels
Who Should Avoid Pretzels
Although pretzels are not harmful to your health if consumed in moderation, a group of people should switch to the healthy alternatives mentioned above. Because pretzels might not support their system.
- Those with gluten sensitivities or celiac disease should avoid pretzels, as they are made with wheat flour.
- People with high blood pressure may want to limit their intake of pretzels, as they are high in sodium.
- People who are obese can easily fall into the trap of the empty calories of pretzels and overeat them. Because obese people cannot easily satiate their craving for unhealthy carbs, which are in pretzels.
Nonetheless, it is essential to note that the amount and shape of a pretzel can make it more or less unhealthy depending on how much fat and salt is added during the baking process. Smaller-shaped pretzels often contain fewer calories than larger-shaped ones.
FAQs
Are pretzels healthier than chips?
Compared to your traditional potato chips and other packaged chips, pretzels are healthier because they have minimal cholesterol and saturated fat. However, they’re pretty much the same when it comes to nutrition. Both pretzels and chips are high in carbs and low in fiber and protein.
So, what makes pretzels unhealthy? The most obvious reason is that they have a lot of salt – close to half of your daily allowance is found in one small serving of hard pretzels.
Are pretzels healthy for diabetics?
The classic pretzel recipe requires refined carbohydrates in the form of white flour to make the dough. It results in pretzels being high in the glycemic index, which raises blood sugar levels if consumed in uncontrolled proportion. Therefore, these don’t help people with diabetes.
Are pretzels bad for your heart?
Although Pretzels are low in saturated fats, they are high in sodium, which can contribute to heart disease. Additionally, studies have shown that eating too many salty foods can increase your blood pressure, which is a risk factor for heart disease.
Final Thought
So, are pretzels healthy?
Well, pretzels aren’t healthy but won’t harm your health if you control your proportions. However, in most cases should be avoided by extremely health-conscious individuals because they are high in carbs and sodium. Plus, they offer little in the way of nutritional value.
Now whether and how many pretzels you should consume depends on your choice. I recommend that you avoid eating too many pretzels or any other type of salty snack to maintain your health in the long run.
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Are Carrots Good for You? 7 Health Benefits of Carrots
Carrots are a nutritious vegetable that is consumed as a snack and added to a variety of meals to provide flavor and texture. Their crisp texture gives salads, main dishes, pastas, and other foods a unique and savory touch.
Carrots are beneficial for health, and you might wonder, “are carrots good for you?”
Yes, Carrots are incredibly nutrient-dense and contain a variety of vitamins and minerals that you require daily. They offer some health advantages as well. They have been connected to enhanced eye health and lower cholesterol levels, and are a food that supports weight loss.
In this article, we will discuss the tremendous health benefits of carrots. Stay tuned.
Do Carrots Provide Any Health Benefits? What Are They?
Carrots are nutritious vegetables that are consumed as snacks and added to a variety of meals to provide flavor and texture. In addition to many other minerals, carrots are a great source of potassium, antioxidants, and vitamin A.
Carrots are colored orange by a pigment called beta-carotene, which is also healthy for you. When ingested in food, it transforms into vitamin A and imparts the yellow or orange color to other fruits and vegetables.
Depending on the color, size, and region of cultivation, this well-liked and adaptable vegetable may have a somewhat distinct flavor. Carrots have a slightly sweet flavor from the sugar in them, but they can also have an earthy or bitter flavor.
Related Article: Are Carrots Acidic? Carrots for Acid Reflux: Good or bad?
Nutritional Facts
Carrots are packed with many nutrients and minerals. Carrots’ nutrients, including vitamins, antioxidants, minerals, beta-carotene, and fiber, are responsible for their health advantages.
If you are ever curious about, What are the main nutrients in carrots? Check out the nutritional content of carrots in the chart below.
| Nutrients | Amounts (per serving 100 gm each) |
| Calories | 41 |
| Cholesterol | 0 mg |
| Dietary fiber | 2.8 g |
| Protein | 0.9 g |
| Sugar | 4.7 g |
| Carbohydrate | 10 g |
Additionally, carrots are a fantastic source of essential vitamins and minerals.
Vitamins and minerals
Carrots are a good source of a number of vitamins and minerals, particularly biotin, potassium, and vitamins A, K, and B6.
| Vitamins and Minerals. | Amounts (% of your daily requirement) |
| Vitamin A | 73% |
| Vitamin K | 9% |
| Potassium and Fiber | 8% |
| Vitamin C | 5% |
| Calcium and Iron | 2% |
7 Amazing Health Benefits of Carrots
Carrots include a lot of vitamins, minerals, and antioxidants. They can help support immune function, reduce the risk of some malignancies (cancers), and promote wound healing and digestive health when consumed as part of a balanced diet. So, What are the benefits of carrots?
Nutrient-rich carrots are great for your health. They contain antioxidants, which may aid in preventing diseases like cancer and heart disease and protecting your cells from oxidative stress.
Nutritionally Dense
Carrots are packed with a lot of nutrition and minerals. They are high in fiber, vitamins, and minerals. They also contain a lot of antioxidants. Carrots are high in nutrients such as potassium, antioxidants, and vitamin A, among others. The component that colors carrots orange and supports excellent health is beta-carotene, a type of carotenoid. When ingested in foods, it transforms into vitamin A and gives other fruits and vegetables their yellow or orange hue. Let’s see what they can offer you.
| Nutrients | Benefits |
| Vitamin A | Carrots have a high concentration of beta carotene, which your body converts to vitamin A. This nutrient aids vision and is necessary for growth, development, and immunological function. |
| Potassium | Potassium is a crucial nutrient for maintaining healthy blood pressure. |
| Biotin | In the metabolism of fats and proteins, biotin is crucial. |
| Vitamin B6 | B6 is part of a family of related vitamins that help turn food into energy. |
| Beta-carotene | Beta-carotene is converted into vitamin A in the body. It is beneficial to vision and eye health, as well as a strong immune system and healthy skin and mucous membranes. |
Table 3: Nutritional benefits of carrots.
Reduce the Risk of Cancer
Carotenoid-rich diets may aid in the prevention of many cancers. This includes cancers of the prostate, colon, and stomach. Breast cancer risk may be decreased in women with high amounts of circulating carotenoids.
Lutein, a plant ingredient present in carrots, may lower the risk of colon cancer when consumed as part of a healthy diet. According to a different study, increased vitamin A intake may lower the risk of gastric cancer, generally known as stomach cancer. Older studies claimed that carotenoids could prevent lung cancer, but more recent research has not found a connection.
Protect Eye Health
Antioxidants are abundant in carrots. They are a fantastic source of lutein and beta-carotene. These antioxidants can guard against oxidative damage to the eyes. Yellow carrots contain lutein, which is good for your eyes.
Beta-carotene gives plants their red, orange, and yellow colors. Beta carotene, which is abundant in orange carrots, is converted by the body into vitamin A. It is frequently possible to correct night blindness brought on by a vitamin A deficiency by taking vitamin A supplements.
Carrots are a good source of vitamin C. Carrots provide 5.9 mg of vitamin C per 100 g, which is 5% of your daily requirement. Vitamin C is required for collagen formation. Collagen is a protein that gives the eye structure, notably the cornea and sclera. Several studies have revealed that vitamin C may lower your chance of acquiring cataracts. Cataract risk is reduced by 45% by taking vitamin C.
Helpful for Weight Loss
Are carrots good for you to lose weight? Yes, carrots, as a low-calorie item, can improve fullness and reduce calorie consumption in subsequent meals. They can make you feel full, so you don’t eat as much, lowering your overall calorie consumption and aiding weight loss as part of a healthy diet. Carrots are high in fiber, which contributes to greater sensations of fullness. As a result, they may be a helpful addition to a weight-loss diet.
Can Help Control Diabetes
They can aid in the management of diabetes. Diabetics are encouraged to eat plenty of non-starchy veggies, such as carrots. Dietary fiber, such as that found in carrots, can help keep blood sugar levels in check. Carrots are also high in vitamin A and beta-carotene, both of which have been linked to a lower incidence of diabetes.
Carrots are high in antioxidants, which promote health and aid in the battle against type 2 diabetes. We now know that maintaining a healthy weight and eating a healthy, balanced diet is critical for lowering the risk of developing type 2 diabetes.
Modern discoveries, in any case, have provided an understanding of how our lifestyles and the wholesome quality of the food we eat are linked and influence our chances of developing this condition.
Boost Your Immune System
Carrots are high in vitamin C, which aids in the healing of wounds. In addition to vitamin C, carrots contain beta-carotene, which aids in the healing of scars and wound marks. Vitamin A is essential in the healing of wounds. It is linked to collagen synthesis, wound healing, and bone formatino (osteogenesis).
Carrots contain vitamin C, which helps your body produce antibodies that form part of your immune system, and help protect your body from infections. Vitamin C also aids in the absorption and utilization of iron, as well as the prevention of infections.
Lower Blood Cholesterol
Carrots can provide a lot of health benefits. Do carrots lower your cholesterol?
Yes, Carrots are naturally high in minerals, vitamins, soluble fiber, and antioxidants, all of which help decrease cholesterol levels in the body. Experts believe that the presence of Vitamin A and beta carotene, an antioxidant found in carrots, can help protect against chronic heart conditions.
Antioxidants are also beneficial to your heart. Second, the potassium in carrots can help you maintain healthy blood pressure. Third, they contain fiber, which can help you maintain a healthy weight and reduce your risk of heart disease. Carrots have also been related to reducing cholesterol levels when consumed in moderation.
FAQs
What Happens If You Eat a Carrot Every Day?
Carrots are incredibly nutritious, containing a wide range of essential elements. Carrots are high in nutrients such as potassium, antioxidants, and vitamin A, among others. The component that colors carrots orange and supports excellent health is beta-carotene, a type of carotenoid. Carrots may also reduce a person’s chance of developing cardiovascular disease and low-density lipoprotein or “bad” cholesterol levels.
Is It Good to Eat Carrots Daily?
Carrots contain a lot of vitamins, minerals, and antioxidants. They can help support immune function, reduce the risk of some malignancies, and promote wound healing and digestive health when consumed as part of a balanced diet.
What Is The Benefit of Eating Carrots?
Carrots are high in nutrients. The dietary fiber found in carrots can help keep blood sugar levels under control. Carrots are also high in vitamin A and beta-carotene, which have been linked to a lower incidence of diabetes. They have the ability to strengthen your bones. Carrots contain calcium and vitamin K, both of which are essential for bone health.
Are Carrots Good for Weight Loss?
Yes, they are. Carrots as part of a healthy diet will assist you in losing weight. It’s because they’re low in calories and high in nutrients. Carrots, as a low-calorie item, provide a sense of satiety (fullness) and reduce calorie intake in following meals. As a result, they may be a helpful addition to a weight-loss diet.
Conclusion
Many of us are familiar with the advantages of carrots. When added to our daily diet, these vegetables, formally known as Daucus carota, provide significant advantages. They include a lot of nutrients, such as fiber, healthy antioxidants, vitamins, minerals, and beta-carotene.
Carrots’ health advantages are attributed to their vitamins, antioxidants, minerals, beta-carotene, and fiber. Carrots can benefit your eyes, skin, hair, bones, and teeth. They can also help with weight loss, help you manage your blood pressure, improve your immune system, and lower cholesterol levels.
However, carrots can trigger allergic reactions in some people, so anyone with a food allergy should be careful with carrots – and all foods. , on the other hand, can be poisonous or trigger allergies in some people. Carrots can potentially cause drug interactions.
We recommend consuming carrots in moderation to reap their myriad advantages.
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