2023-12-29 07:31:17
To have a healthy breakfast, you need to choose healthy ingredients… whole grain bread, lean meat, and plenty of vegetables.
Entered 2023.12.26 06:35 Views 23,091 Entered 2023.12.26 06:35 Modified 2023.12.26 01:03 Views 23,091
Sandwiches can be a simple and filling breakfast, but choosing good ingredients is important to make them a healthy choice.[사진=게티이미지뱅크]As awareness of the importance of eating breakfast spreads, the number of people who want to enjoy a simple, nutritious, and healthy breakfast is increasing. The representative food that many people choose for breakfast is sandwiches. But can sandwiches really be considered a healthy breakfast?
It may seem healthy at first glance, but since there are so many different types of sandwiches and the calories and nutrients vary greatly depending on the ingredients used, you need to be careful when choosing one. Sandwiches filled with processed meat such as bacon, sausage, ham, etc., or covered in sugary jam, can never be a healthy meal. Therefore, let’s look at some rules that must be followed to eat a healthy sandwich introduced by Everyday Health, an American health information media.
chicken instead of bacon
Sandwiches made with pork, bacon, sausage, or ham are not only high in calories but also contain a lot of fat, making them unhealthy. If possible, choose lean meat such as chicken breast, grilled chicken, tuna, turkey ham, etc. to reduce fat and calories and consume high-quality protein. Eating salmon, which is rich in healthy unsaturated fatty acids, can also be a good choice.
So what regarding the vegan sandwiches found at famous franchise stores? It is pointed out that a vegan sandwich does not necessarily mean it is low in fat or calories. The American Heart Association (AHA) stated that eating less meat may lower the risk of heart disease, stroke, obesity, high blood pressure, type 2 diabetes or various cancers, but it does not mean reducing calorie intake.
Whole grain bread high in fiber
Since bread is the main ingredient needed for sandwiches, it is important to choose healthy bread. Choose whole grain bread rather than croissants, bagels, or regular white bread. Refined carbohydrate products such as croissants and white bread have a higher sodium content than expected and are digested quickly, raising blood sugar levels and providing less satiety compared to the calories.
In contrast, whole grain bread is rich in dietary fiber, so it is not only beneficial to your health, but it is also digested slowly, so you feel full for a long time following eating it. According to the U.S. Department of Agriculture, two slices of regular white bread contain regarding 1.3 grams of dietary fiber, while eating the same amount of whole grain bread provides 6 grams of dietary fiber.
Be sure to eat vegetables and one whole egg
If you choose a sandwich for a healthy breakfast, vegetables are essential. It is better to make it with cabbage, lettuce, stir-fried or grilled spinach, onions, mushrooms, etc., or to purchase products made with these vegetables. Adding avocado, which is high in healthy fats, is also a good option. According to the Cleveland Clinic, avocados contain monounsaturated fatty acids, which help lower bad cholesterol (LDL) levels and reduce the risk of heart disease and stroke.
It is wise to avoid pickled vegetables such as pickles and jalapenos, as they can be high in sodium and sugar. If you suffer from gastrointestinal disorders, it is better to choose ingredients and amounts that suit your digestive power rather than unconditionally eating a large amount of vegetables.
Eggs are a good source of animal protein, so it’s a good idea to eat them. According to the U.S. Department of Agriculture, one egg eaten for breakfast provides 6.2 grams of protein. Consuming enough protein at breakfast not only helps you have an energetic day, but also helps you manage your weight by keeping you feeling full for a long time.
Unless there are health reasons, it is better to eat a whole egg rather than just the white or yolk separately. Although there have been voices saying that eggs may have negative effects on heart health, the Journal of the American Dietetic Association (Journal of the American Dietetic Association)Journal of the American College of Nutrition)》According to the results of a meta-analysis published in , consuming regarding one egg a day not only does not increase the risk of developing heart disease, but can actually reduce the risk of stroke.
Cheese is low in salt, jam is ‘well’
In fact, when it comes to sandwiches, cheese cannot be left out. The cheese itself isn’t bad. Rather, it can be a good choice because you can enjoy a much more delicious breakfast and consume calcium and protein. However, keep in mind that cheese is high in sodium, so you need to be careful when consuming it. You need to choose low-salt products whenever possible and be careful not to eat too much just because they are delicious.
Of course, sandwiches made with high-sugar fruit jams such as strawberries and blueberries or filled with fillings made with mayonnaise are not very helpful for health. Mayonnaise is high in saturated fat and has high sugar and sodium content, so it is best to avoid it as much as possible.
Reporter Kim Geun-jeong
lunakim@kormedi.com
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