Frederic Melton
Pretzels and cheese are a popular snack combination, but are they a healthy snack choice? On the one hand, pretzels are a good source of carbohydrates and are low in fat. They are also a healthier alternative to fried snacks like chips as they are baked and thus contain less fat. Pretzels can be paired with cheese to add protein and calcium to the snack. On the other hand, pretzels are high in sodium and low in protein and other essential nutrients, especially if made with refined white flour. Cheese, too, can add unhealthy amounts of sodium and saturated fat to the snack. Thus, pretzels and cheese can be a healthy snack option in moderation, especially if whole-grain pretzels are chosen and paired with low-fat cheese.
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What You'll Learn
The nutritional value of pretzels
Pretzels are a type of yeast bread that comes in two main varieties: hard and soft. They are a popular snack food due to their convenience, accessibility, and affordability. They are also quite versatile, as they can be eaten plain or filled with various ingredients, such as peanut butter or cheese, or coated in chocolate or yogurt.
Nutritionally, pretzels are high in carbohydrates and low in fat and protein. They are typically made from wheat flour, which is primarily composed of carbs. While carbs are important for energy, pretzels made from refined white flour offer little in terms of essential nutrients. However, pretzels made from whole-grain flour or wheat flour enriched with extra nutrients can provide some additional benefits, including fiber, iron, and B vitamins such as thiamine, riboflavin, and niacin. These vitamins aid in converting food into energy.
While pretzels may not be the healthiest snack option, they can certainly be enjoyed as part of a balanced diet. Pairing pretzels with nutrient-dense foods, such as lean protein, unsaturated fats, fruits, vegetables, or nuts, can enhance their nutritional value and make them a more satisfying and well-rounded snack choice.
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The health benefits of cheese
Pretzels are a convenient, budget-friendly snack that can be enjoyed by kids and adults alike. They are often served with mustard, cheese, or yogurt dipping sauces. While pretzels are a tasty snack, they are high in sodium and carbs, and they offer little in the way of essential nutrients unless they are made from whole-grain flour.
Cheese, on the other hand, is a good source of many essential vitamins and minerals. Here are the health benefits of cheese:
Bone and Muscle Health
The calcium and protein in cheese are great for building strong bones and muscles. Calcium can help developing bones grow stronger and prevent osteoporosis as we age. Vitamins A, D, K, and zinc in cheese also contribute to bone health.
Lower Blood Pressure
The high levels of calcium in cheese can help reduce blood pressure. Lower-fat, low-sodium cheeses, eaten in moderation as part of a healthy diet, can help lower blood pressure.
Blood Vessel Protection
Research shows that cheese could be a good source of glutathione, an antioxidant that helps maintain brain health. This antioxidant property may also help blood vessels work better.
Gut Health
Fermented foods like cheese contain probiotic bacteria, which can help keep cholesterol levels in check.
Improved Immune System
Hard cheeses, like cheddar, can be a great source of selenium, which can help boost immunity and regulate thyroid function.
While pretzels and cheese can be a tasty snack, it is important to remember that cheese is high in saturated fat and sodium, so it should be eaten in moderation.
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How to make pretzels healthier
Pretzels are a popular snack, but they are typically high in sodium and carbohydrates and low in protein and fat. Here are some tips to make pretzels healthier:
Choose unsalted varieties
Regular pretzels are usually high in sodium, so opting for unsalted pretzels can significantly reduce their salt content. Unsalted hard pretzels may not be as exciting, but you can liven them up by pairing them with dark chocolate or a cinnamon-yogurt dipping sauce.
Opt for whole-grain pretzels
Most pretzels are made from refined white flour, which has limited nutritional value. Choosing whole-grain pretzels can boost the fibre content and make them more nutritious.
Pair with a source of protein or healthy fat
Pretzels are mostly a source of carbohydrates, so pairing them with a source of protein or healthy fat can make your snack more satisfying and nutritionally balanced. Lean meats, low-fat cheese, or nuts and seeds are good options.
Make your own
When making pretzels at home, you can control the ingredients and their quantities. For example, you can reduce the amount of salt or sugar added, or experiment with adding healthier ingredients like nuts or seeds.
Be mindful of portion sizes
It can be easy to eat a lot of pretzels in one sitting, especially when they come in small, crunchy varieties. Being mindful of portion sizes can help prevent overconsumption and ensure you don't exceed your desired calorie intake.
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How to make cheese healthier
Pretzels and cheese can be a healthy snack, but it depends on the type of pretzel and cheese. Soft pretzels are lower in calories than hard pretzels, but adding fillings, coatings, or sauces increases the calorie count. Pretzels are high in carbohydrates and sodium and low in fat and protein. They contain some nutrients, such as fiber, iron, and B vitamins, but their sodium content is their biggest drawback, so they may not be suitable for people with high blood pressure.
Cheese is a good source of protein, calcium, and several other nutrients, depending on the type of cheese. Some cheeses are high in sodium, saturated fat, and calories, so they should be consumed in moderation, especially by those with high cholesterol or blood pressure. Lower-fat cheeses, such as mozzarella, feta, and cottage cheese, are healthier options. Eating cheese may have additional health benefits, such as improving oral health, reducing the risk of heart disease, and promoting weight loss.
- Choose lower-fat cheeses: Opt for reduced-fat or low-fat cheeses, such as mozzarella, feta, or cottage cheese, to reduce your intake of saturated fat and calories.
- Keep portions small: Cheese is calorie-dense, and a little goes a long way. Stick to the recommended serving size of 30 grams (about the size of a small matchbox) to control your calorie and fat intake.
- Opt for high-calcium cheeses: Studies suggest that consuming higher-calcium cheeses may protect against obesity, high blood pressure, and type 2 diabetes. Look for cheeses that are good sources of calcium, such as blue cheese and feta.
- Pair with nutritious foods: Instead of pretzels, pair cheese with healthier options like fresh fruits or vegetables. For example, add cheese to a salad or enjoy it with a cup of strawberries for a more balanced snack.
- Choose unsalted pretzels: If you want to pair cheese with pretzels, opt for unsalted pretzels to reduce your sodium intake. This is especially important if you're watching your blood pressure.
- Limit high-fat cheeses: If you have high cholesterol or blood pressure, limit your consumption of high-fat cheeses, as they can contribute to elevated cholesterol levels and increase the risk of cardiovascular disease.
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Are there healthier alternatives?
There are several healthier alternatives to pretzels and cheese, depending on what you're specifically looking to achieve.
If you're looking for a crunchy, salty snack, you could try low-salt pretzels made with whole grains, or gluten-free pretzels made with flour alternatives, such as potato, cassava, or cauliflower flours. These options are generally lower in calories and can be nutritionally beneficial, especially if homemade.
If you're looking for a snack that's high in protein and healthy fats, you could try dipping your pretzels in nut butter or hummus, or having them with some rolled-up turkey or lox slices. This will help keep your blood sugar in check.
If you're looking for a snack that's lower in carbohydrates, you could try pistachios, which are low in carbohydrates and rich in monounsaturated fatty acids, helping to lower bad cholesterol levels.
If you're looking for a snack that's high in fiber, you could try a bean dip made with low-sodium beans and chicken broth, served with raw, crunchy vegetables like celery, carrots, or red peppers. This option is also low in calories and fat.
If you're looking for a sweet fix, you could try a Kind Plus bar, which is a nut-and-fruit-based snack that provides fiber and antioxidants, or a Pure Genius Provisions chocolate chunk blondie, which is made with garbanzo beans and packed with protein.
Remember, the key to a healthy diet is moderation and ensuring you get a variety of nutrients. So, while pretzels and cheese can be enjoyed occasionally, pairing them with some of these healthier alternatives can help round out your nutritional intake.
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Frequently asked questions
Pretzels are a great source of carbohydrates and are low in fat. However, they are also low in protein and have a high sodium content. Pretzels are healthier when paired with low-GI foods such as nuts, cheese, or fibre- and protein-rich dips like hummus, guacamole, or tzatziki.
Pretzels and cheese can be a healthy snack, but it depends on the type of pretzel and cheese. Soft pretzels are lower in calories than hard pretzels, and pretzels with fillings or coatings will have a higher calorie and fat content. Cheese adds protein and calcium to the snack, but can also add saturated fat and sodium.
If you're looking for a healthier snack, you could try swapping out the pretzels for something like nuts, seeds, or popcorn. You could also try a lower-calorie dip like hummus, guacamole, tzatziki, or salsa.
