Pretzels: Hidden Nutritional Drawbacks You Should Know

Fit Facts:

• Choose whole-grain or seed-based pretzels to boost fiber and protein for better heart health support.
• Watch sodium, as a serving can reach about 500 mg and affect blood pressure management.
• Pair pretzels with healthy fats or proteins like hummus or nut butter to help prevent blood sugar spikes.

While carbohydrates are often portrayed as the enemy, they remain the primary fuel source for your body. Pretzels can be a lower-fat alternative to many crunchy snacks, but they still have nutritional trade-offs.

These baked goods are typically made from refined wheat flour, yeast, and salt. While they lack significant fiber, they can provide a quick energy boost before a walk or light cardio.

Dietitian and TODAY nutrition editor Natalie Rizzo explains the importance of dietary balance for staying satisfied.

“They’re mostly refined carbs with little protein, fiber or healthy fats, so they won’t keep you full for long,” Rizzo explains.

Moderation is key when enjoying pretzels, especially when selecting plain or lightly salted options over flavored varieties. Focus on recognizable ingredients to help you make the best possible choices.