Is it right to choose high-fiber bread for breakfast? Nutritionist reveals: Why is salty bread better than sweet bread?

Breakfast is the most important meal of the day. It can provide the body with the necessary energy and nutrients, allowing people to maintain a good mental state and physical strength throughout the day. Nutritionist Stella said, to be honest, I do not recommend choosing food from bakeries for breakfast, because there are very few food options in bakeries, mainly starchy foods such as bread, cake or toast. Although there are also drinks such as milk, yogurt or tea, the choice of drinks is not as many as in convenience stores, and you may not be able to buy sugar-free drinks.

How much do you know about bakery food?

From a nutritional perspective, the food in bakeries is mainly staple foods (starchy foods), containing only small amounts of protein and vegetables. This food combination is not only nutritionally unbalanced, but also lacks protein, fiber and other foods, so the feeling of fullness is very poor.

In addition, this type of food combination has a high glycemic index (GI) or glycemic load (GL) value, which is a dietary combination that easily promotes fat production. Therefore, it is recommended that those who want to lose weight should try not to eat this type of food for breakfast too often (it should be said that this type of food should be eaten as a main meal).

The most common foods related to bread are various types of toast (from white toast, whole wheat to multi-grain toast, or toast with flavors such as cheese, taro, red bean, etc.), toast products (such as various sandwiches), various salty and sweet stuffed buns (such as red bean, matcha, milk puff, meat floss, etc.), or bread without stuffing but mixed with nuts or grains, which is advertised as natural and healthy; or various cake slices.

The culprit that causes people to gain weight is not the well-known "high-calorie bread or cake", but those seemingly healthy and harmless unfilled breads, or toasts that are advertised as healthy and high in fiber, such as French bread, whole wheat or rye toast, or whole grain bread.

What are some breads that can easily cause weight gain?

Needless to say, cakes or stuffed breads are high in calories and contain high amounts of oil or sugar, and are not good food choices. But according to nutritionists' experience, the culprit that causes people to gain weight is not the well-known "high-calorie bread or cake", but those unfilled breads that look healthy and harmless, or toasts that are advertised as healthy and high in fiber, such as French bread, whole wheat or rye toast, or whole grain bread.

Many people have a wrong idea about food, thinking that healthy food = low calories. In fact, this idea is wrong. For example, yogurt is a healthy food, but due to its high sugar content, its calories are actually quite high; olive oil is a healthy food, but its calories are as high as animal fats.

Bread itself is made of starch, and generally every 25 to 30 grams contains about 70 calories (the calories of a staple food). Simply put, a fist-sized piece of bread has about the calories of two staple foods, and a palm-sized piece of bread also has about the calories of two staple foods.

Basically, bread itself is made of starch, and generally every 25 to 30 grams has about 70 calories (the calories of a staple food). Simply put, a fist-sized loaf of bread has about two staple foods, and a palm-sized slice of bread also has about two staple foods. Using whole wheat or rye to make toast or bread does not reduce their calories, at most it will increase the nutritional value of the bread.

If you think that this type of bread that is advertised as healthy is harmless, it is easy to lose weight. (Not to mention that these types of bread that are advertised as healthy are usually very large, and one piece often has the calories of 1-2 bowls of rice, so even if you "eat very unfairly (tasteless, unpalatable or not full), you still can't lose weight.

List of common foods in bakeries

＊Staple food

1. French bread, nut bread, whole wheat/rye bread, multi-grain bread and other unfilled breads

2. Various types of stuffed bread, such as red bean bread, milk crisp bread, pork floss noodles, tuna bread, hot dog bread, etc.

3. Various toasts (from white toast, whole wheat/rye toast to raisin toast, taro toast, milk toast or pork floss toast, etc.)

4. Sandwiches

5. Various cakes or cheese products

6. Other pastries (such as donuts, mochi, cookies or pineapple cakes, etc.)

*drinks

Canned juice, milk, yogurt, coffee, milk tea, black tea or green tea, mineral water, etc.

Tips for choosing bread?

It is recommended to buy a smaller piece of unfilled bread, pair it with a meat food (such as low-fat or skim milk, low-fat yogurt, or tea eggs), and then eat it with a sugar-free drink. This combination not only improves the nutritional value of the meal, but also delays the emptying time of food in the stomach through proper protein intake, increasing the feeling of fullness.

Although stuffed bread and cakes are high in calories and have poor nutritional value, basically, if you have to, it is better to choose salty bread than sweet bread. This is because bread or cake that is too sweet can easily cause blood sugar to rise quickly, stimulating the secretion of insulin and leading to a higher degree of weight gain (Note: the function of insulin is to transport blood sugar into cells, including fat cells, so it is easy to cause obesity). In addition, due to the excessive action of insulin, blood sugar can drop too low, thereby triggering the desire to eat.

Nutritionist Stella's Weight Loss & Nutrition Blog