Snacks, pretzels, hard, made with unenriched flour, unsalted
Category: Snacks Characteristics: Plain
Nutrition Highlights
Serving Size
Calories
108
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 90 (83.4%) |
| Protein | 10 (9.6%) |
| Fat | 8.9 (8.3%) |
| Total | 108 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 22 (79.2%) |
| Protein | 2.6 (9.1%) |
| Ash | 1.4 (4.9%) |
| Fat | 1.0 (3.5%) |
| Water | 0.9 (3.3%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Provides carbohydrates that can be a good source of energy. The carbohydrates in pretzels come from flour which is mainly starch
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Contains small amounts of protein from the flour. Protein is important for growth, repair and maintenance of body tissues
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Low in fat as they are made without added oils or fats. Can be included as part of a heart healthy diet when consumed in moderation
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A good source of fiber from the flour. Dietary fiber promotes digestive and heart health
Risks
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Lack essential vitamins and minerals since made with unenriched flour. Unenriched flour is deficient in thiamin, riboflavin, niacin, and iron
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High in calories but low in nutrients and fiber. Dense in calories from carbohydrates but lack protein, vitamins, minerals and fiber
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May cause blood sugar spikes and crashes. The refined flour breaks down quickly raising blood sugar and insulin levels
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Lack heart-healthy fats, antioxidants. Pretzels made with refined flour lack healthy fats like unsaturated fats and antioxidants found in whole grains
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May promote overeating. Highly-processed snacks made with refined flour can be overeaten due to lack of fiber and nutrients, leading to excess calorie intake
Additional Information
Snacks, specifically pretzels, can be a popular choice when it comes to satisfying cravings or providing a quick snack option. Pretzels are available in various forms, but for the purpose of this discussion, we will focus on hard, plain pretzels made with unenriched flour and without salt. Let's explore the nutritional benefits and risks associated with this particular type of pretzel.
Nutritional Benefits:
1. Low in Fat: Hard pretzels made with unenriched flour and without added fats, such as oil or butter, tend to be lower in fat compared to other snack options. This can be beneficial for individuals aiming to reduce their overall fat intake or manage their weight.
2. Low in Cholesterol: Pretzels, including the specified type, are typically cholesterol-free. This can be advantageous for individuals with high blood cholesterol levels or those concerned about heart health.
3. Good Source of Carbohydrates: Pretzels are primarily composed of carbohydrates, which are the body's main source of energy. Consuming pretzels can provide a quick burst of energy, making them suitable for individuals engaging in physical activities or needing an energy boost between meals.
4. No Added Salt: The specified pretzels are unsalted, which can be advantageous for individuals who need to limit their sodium intake due to conditions like high blood pressure. Excessive sodium consumption can contribute to fluid retention and increased blood pressure, so unsalted pretzels can be a healthier alternative.
Nutritional Risks:
1. Lack of Fiber: Pretzels made with unenriched flour generally lack dietary fiber, as the refining process removes the bran and germ from the wheat. Fiber is essential for digestive health, promoting regular bowel movements, and helping to control blood sugar levels. Therefore, relying solely on these pretzels as a snack may not contribute significantly to your daily fiber intake.
2. Limited Micronutrients: While pretzels can provide carbohydrates, they may not offer a wide range of essential vitamins and minerals. Unenriched flour lacks the added nutrients found in enriched or whole-grain flours, such as iron, B vitamins, and folate. Therefore, relying heavily on these pretzels as a snack may not provide adequate micronutrients for overall health and wellbeing.
3. Potential Overconsumption: Due to their crunchy texture and appealing taste, it can be easy to overeat pretzels. They are often consumed mindlessly, leading to excessive calorie intake. It is crucial to practice portion control and be mindful of your overall snacking habits to prevent unintended weight gain or nutrient imbalances.
To conclude, hard, plain pretzels made with unenriched flour and without added salt can be a reasonable snack option for individuals seeking a low-fat, low-cholesterol alternative. However, it is important to be aware of the potential drawbacks, such as the limited fiber content and lack of essential micronutrients. Incorporating a variety of nutrient-dense foods into your diet, including whole grains, fruits, vegetables, and lean proteins, is crucial for overall health and wellbeing. Snacks like pretzels should be enjoyed in moderation as part of a balanced diet.