Is Pretzel Bread Actually A Healthy Bread Option?

Is Pretzel Bread Healthy?

Pretzel bread has become an increasingly popular alternative to traditional breads. Its signature taste and texture make it a favorite for sandwiches and toast. But is pretzel bread actually healthy?

Like most foods, the healthfulness of pretzel bread depends on how it is made and what ingredients are used. Some types of pretzel bread can be a nutritious choice while others are better to eat only occasionally.

Typical Ingredients in Pretzel Bread

A basic pretzel bread contains:

• Flour - usually wheat flour, sometimes whole grain varieties
• Water
• Yeast
• Salt
• Butter or oil
• Milk
• Sugar or honey
• Baking soda

The distinctive taste and crunchiness comes from first boiling the dough briefly in water with baking soda before baking. The baking soda alkalizes the surface of the dough and gives rise to the unique pretzel flavor.

Pretzel Bread Nutrition Facts

Here is the nutrition breakdown for a typical slice of pretzel bread:

• Calories: 110
• Protein: 3g
• Carbohydrates: 18g
• Fat: 2g
• Fiber: 1g
• Sodium: 230mg

As you can see, pretzel bread provides mostly carbohydrates from the flour with a modest amount of protein and fat. Fiber and micronutrients would depend on the type of flour used.

The Benefits

Here are some potential benefits that make pretzel bread a healthy choice:

• Whole grains - Some types of pretzel bread are made from 100% whole grain flours like whole wheat. This gives a nice dose of fiber, B vitamins, and minerals.
• Water content - The higher humidity environment required to make pretzel bread means it stays moister than regular loaves.
• Less added sugar - Most pretzel bread does not contain as much added sugars as other specialty breads.
• Vegetable oil - Some recipes call for heart healthy vegetable oils like olive or avocado oil instead of butter.
• Low glycemic - The acidity from the baking soda may lower its glycemic index compared to some other breads.

The Downsides

Here are a few potential negatives to consider about pretzel bread:

• Refined flour - Mass manufactured varieties are made with refined rather than whole grain flours.
• Palm oil - Some industrial bakeries use cheap palm oil which is high in saturated fat.
• High sodium - Due to the baking soda bath, pretzel bread contains 5-10 times more sodium than regular bread.
• Low protein - Most pretzel bread is lower in protein than whole grain bread varieties.
• Rapidly digested - Despite the acidity, some research shows it may raise blood sugar as fast as white bread.

Making Healthier Pretzel Bread at Home

The healthiest approach may be to make your own pretzel bread so you can control all the ingredients. Here is a recipe for a healthier homemade version:

Ingredients

• 3 cups whole wheat flour
• 1 14 cup warm water
• 1 12 tsp salt
• 1 tbsp honey
• 1 14 tsp instant yeast
• 3 tbsp olive oil
• 2 tsp baking soda
• Coarse sea salt (optional)

Directions

1. Mix the flour, salt, honey, yeast and olive oil together in a mixer fitted with a dough hook attachment. Add the water slowly and mix for 5 minutes until a soft, sticky dough forms.
2. Turn out dough onto a floured surface and gently knead into a tight ball. Place in oiled bowl, cover and let rise for 1 hour.
3. Preheat oven to 450F. Line a baking sheet with parchment.
4. After dough has risen, turn it out onto a clean surface. Divide into 8 equal pieces.
5. Roll each piece into a 24 inch rope. Twist each rope into a pretzel shape.
6. In small bowl, stir baking soda into 4 cups warm water until dissolved. Briefly dip each pretzel in this solution about 5 seconds per side then place on prepared baking sheet.
7. Sprinkle with coarse sea salt if desired. Bake for 12-15 minutes until deep golden brown.

This recipe makes pretzel bread that is high in fiber and nutrients from whole grain flour. It has minimal added sugar and no saturated fats or palm oil. The quantity of sodium is also moderate for pretzel bread due to less baking soda in the dipping solution. Enjoy it toasted with some avocado or hummus for a healthy snack!

Healthy Ways to Eat Pretzel Bread

Pretzel bread also makes an awesome base for lots of healthy meals and snacks. Here are nutritious ideas for enjoying pretzel bread:

Breakfast

• Avocado toast
• Nut butter toast with banana
• Lox and cream cheese sandwiches
• Egg salad sandwiches
• Breakfast paninis or breakfast quesadillas

Lunch/Dinner

• Pulled chicken sandwiches
• Black bean veggie burgers
• Grilled chicken paninis
• Garden fresh turkey sandwiches
• Hummus and roasted veggie wraps

Sides/Appetizers

• Mini pretzel dogs with mustard
• Soft pretzel sticks and cheese dip
• Bruschetta
• Pretzel crostinis

Desserts

• Pretzel peach crumble
• Pretzel berry crisp
• Chocolate pretzel brownies
• Salty sweet pretzel cookies

The chewy texture and subtly sweet flavor of pretzel bread complements both savory and sweet foods. Made from wholesome ingredients, it can be part of healthy eating pattern.

The Bottom Line

So is pretzel bread healthy? As with most foods, it's healthfulness depends largely on the ingredients used to make it. Mass-produced varieties made with refined flour, palm oil and excess sodium are less healthy. But pretzel bread made from whole grain flour with minimal added sugars and healthy oils can absolutely be part of balanced diet.

The unique taste and texture make pretzel bread an awesome base for nutritious meals and snacks too. So seek out the most wholesome ingredients you can find or make your own at home. Then slather away with hummus, nut butter or your other favorite healthy toppings!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.