Do pretzels make you gain weight?

pretzels & weight loss

Pretzels can make you gain weight. They’re high in calories, salt, and refined carbs. Additionally, they’ve a poor nutritional value. Also, as pretzels lack of dietary fiber, and they’ve a pretty high Glycemic Index, promoting overeating!

Nutritional value of pretzels

Pretzels have a poor nutritional value. They lack of vitamins and health-promoting phytochemicals, which are necessary for good metabolism.

Pretzels are mainly starch. 100g (3.5 oz) of pretzels have 80g of carbs, 10g of protein, 2.2g of sugar, and 3.4g of fiber.[1]

Additionally, pretzels could contribute to the daily intake of folic acid, iron, potassium, and phosphorus. But, we should eat much more than a serving to get high doses of these minerals.

Can pretzels make you gain weight?

Pretzels are promoted, as a healthy snack, ideal for weight loss. They’re heavily advertised as a guilt-free snack. Also, they’ve negligible amounts of fat and zero cholesterol. But, is this enough to make them good for weight loss? Actually, no!

In fact, pretzels are packed with calories. 100g of pretzels have about 380 calories!

But, nutritional labels can be misleading. Many manufacturers show data for a serving, which is a pretty small serving.

A serving of pretzels is only 1 oz (or 28g)! This tiny portion has only 5-20 pretzels, depending on their size. Above all, this tiny recommended serving has 110 calories. Certainly, most people eat much higher amounts. Thus, someone could consume hundreds of extra calories, without even realizing it.

Moreover, pretzels are made of refined flours, which contain negligible amounts of dietary fiber. Fiber is good for weight loss, as it reduces appetite. It makes us consume fewer calories without feeling hungry!

Additionally, the lack of fiber significantly affects the levels of blood sugar. Pretzels have a high Glycemic Index of 84. Even table sugar has a lower Glycemic Index of 65.[2]

Practically, eating pretzels will instantly increase your blood sugar levels. Foods with a high Glycemic Index prevent the burn of fat, making it more difficult to lose body weight.[3]

Moreover, most pretzels are packed with salt. Sodium in salt is necessary for good health. But, nowadays, we tend to consume way too much salt, leading to weight gain. Too much salt makes us gain weight, as it promotes overconsumption and retention of fluids.

Are pretzels a good snack for weight loss?

We lose weight when we consume fewer calories than we burn.

Hence, overweight people should eat less calorie-dense foods to lose weight. Also, we should consume at least 5 serving of vegetables and fruits a day.[4] They’re packed with vitamins, and they’re low in calories. It’s the ideal combination for weight loss!

On the contrary, you should avoid eating pretzels. First, they have a poor nutritional value. Above all, we’ll probably eat more than a serving, consuming many unnecessary extra calories. Even 100 extra calories a day may prevent weight loss.

Therefore, if you want to lose weight, you should avoid consuming salty snacks or snacks high in refined carbs, such as pretzels, cakes, cookies, or breadsticks. You better consume a banana or an apple, as a healthy snack between meals.