Will eating cut-edge toast for breakfast make you lose weight? Does raw toast make you fat? Are whole wheat the healthiest? A comparison of the calories of 5 types of toast

During the epidemic, when ordering breakfast delivery, in addition to hamburgers, the most popular ones are sandwiches or toast. You will often find that the toast is automatically cut off. Some people think that the cut-edge toast is stained with sauce and looks like rotten toilet paper, which is hard to accept. Is the only difference between cutting and not cutting the edges the amount? Does actual heat have an impact? Does eating cut-edge toast really make you lose weight? Will eating raw toast make you fat? Is whole-wheat toast the healthiest? Nutritionists reveal the calories of white toast, raw toast, thick toast, fresh milk toast, and whole wheat toast all at once.

Nutritionist: Should we cut the edges of toast? The taste of heat is very different

Nutritionist Li Wanping said that toast is actually one of the six major categories of whole grains, which mainly contains carbohydrates, a small amount of protein, and fat ranging from 10% to 30%. A slice of commercially available thin toast was tested and found to weigh 33g without cutting the edges, but after cutting the edges the weight dropped to 20g. The overall weight is reduced by 39%! The calories are reduced from 95 calories to 58 calories. If converted into white rice, it means changing from 1/3 bowl of rice to 1/4 bowl of rice. That's why some people say that eating sliced ​​toast will not make you feel full. It turns out that the calories are really reduced a lot.

(Photo provided by nutritionist Li Wanping)

Why do we often feel that the cut edges are particularly delicious? Some are even fried into crispy bars and sold, which are also a snack for many people for afternoon tea or when they are craving something. They have a crispy texture and can sometimes be bought in bakeries. The secret to the deliciousness of toast edges is also food science. The principle comes from the "Menard reaction" produced when the toast is heated, which makes the color of the toast edges darker than the toast meat and the taste is more fragrant.

Can diabetics eat toast?

Nutritionist Li Wanping shared that many diabetic patients in the outpatient clinic would like to know how to convert the serving size. Here is it for everyone:

The weight of uncut toast is 33 grams, but after cutting the edges it becomes 20 grams, a full 39% reduction in weight. A slice of toast without removing the edges is roughly equivalent to 1.1 servings of staple food; a slice of toast with the edges removed is roughly equivalent to 0.6 servings of staple food. If you want to enjoy toast for breakfast, don't worry too much. Just remember the "food substitution principle" and make good use of the sugar calculation for each meal for diabetics to make substitutions, and you don't have to worry about exceeding the standard.

Calorie comparison of white toast, raw toast, thick toast, fresh milk toast, and whole wheat toast

(Photo provided by nutritionist Li Wanping)

Calorie comparison:

The slices of toast in the table have different weights and relatively different calories. A slice of fresh milk toast has the calories of 1.4 bowls of rice, and a slice of whole wheat toast, which has the lowest calories, has nearly half a bowl of rice.

Not salty but high in sodium:

The sodium content in toast is not low, but few people pay attention to it. After all, it doesn’t taste salty when eaten. A thick slice of toast contains almost one gram of salt (about one teaspoon from the salt shaker), which accounts for one-fifth of our daily intake. If processed foods like bacon, tuna and ham are added, it becomes a really high-salt meal! Remember to balance it with other potassium-containing fruits and vegetables, such as pineapples, tomatoes, cucumbers, and lettuce, which can relatively inhibit the absorption of some sodium.

If you want soft oil, you need more:

To make toast dense and soft, some amount of fat will be added, which can also increase the aroma and softness. Although toast may seem low in calories and oily, milk toast actually contains a tiny piece of butter, which is like eating big mouthfuls of oil. Many people think that whole wheat toast is healthy, but if you think about it carefully, when we eat brown rice, we feel it is very rough, so why not when we eat whole wheat toast? Because in order to make the taste delicious, you need to add oil. Whole-wheat toast can provide more dietary fiber (approximately equivalent to the fiber content of 3 cups of cabbage) than a bento, so it is indeed a high-fiber staple food. You can choose low-fat protein such as sugar-free soy milk and eggs as side dishes. It is very suitable for friends who have constipation or need intestinal conditioning.

If you want to eat toast, the following two tips can make it delicious and worry-free:

[2 tips for eating toast without burden]

1. Weight loss group should cut the edge:

The toast looks white and soft, and doesn't seem to have much killing power. But don't underestimate it. A slice of toast without removing the edges is roughly equivalent to 1.1 servings of staple food; a slice of toast with the edges removed is roughly equivalent to 0.6 servings of staple food. If you are afraid of not eating enough, leaving some on the edge will make it feel more solid. But if you want to lose weight, it is recommended to go to the side.

2. Pair with protein:

If you choose toast as your staple food for breakfast, it would be better to eat it with protein. Which one should you choose? Among the options, bacon is the greasiest, followed by steak, tuna, and finally non-fried chicken steak and eggs, or toast with sugar-free soy milk is even better.