Hard Salted Pretzels (100 G)

Reduce the pretzel portion: pre-measure a small serving instead of eating from the bag, and avoid having them when very hungry.

Do not eat pretzels alone; pair a small portion with protein and fat such as cheese, eggs, tuna, or a handful of almonds or walnuts.

Add non-starchy vegetables before or alongside the snack, such as cucumber, bell pepper, broccoli, or leafy greens, to slow absorption and increase fullness.

Choose a lower-carbohydrate snack more often, such as plain Greek yogurt with nuts, cottage cheese with cucumber, or hummus with vegetables.

Avoid combining pretzels with sweet drinks, juice, soda, or dessert; choose water, unsweetened tea, or coffee instead.

Take a 10–20 minute easy walk after eating, if safe for you, and use your glucose readings to identify a pretzel amount you tolerate better.