Can’t eat bread to lose weight? 4 major landmines of bread with high calorie count

The sweet, dense and smooth buttermilk bread, the sweet and salty hot dogs and ham bread are enough to make your mouth water. In the 5914 call for doctors thread, one netizen asked: "Can't you eat bread when losing weight?" For people who love bread and want to lose weight, do they have to put soft bread on the weight loss blacklist? Let a nutritionist answer your questions.

Sweet and delicious bread, can people who are losing weight eat it? Nutritionist Chen Yichun said that in order to make bread with a soft texture and rich fillings, a lot of butter and sugar are usually added, so the fat and calorie content of most breads is usually too high. What’s even more frightening is that in order to make the bread crust crispy, trans fats are added. It is known that consuming too much trans fat will increase the bad cholesterol in the body and lower the good cholesterol, which can be said to be a killer of vascular health.

In addition, the dough used to make bread is mostly kneaded from refined flour and added with additives such as sugar, making it a high glycemic index food. The so-called high glycemic index foods refer to foods that cause blood sugar to rise quickly after being eaten. When blood sugar rises rapidly, in order to restore blood sugar to normal levels, the body will secrete a large amount of insulin, causing excess glucose to be stored as fat. Although insulin successfully lowers blood sugar, it causes fat to accumulate rapidly in the body, which can easily lead to problems such as obesity or cardiovascular disease.

The fat and calories are too high. These are the four landmines that bread should not touch.

Let’s follow nutritionist Chen Yichun to find out which breads are bad news with excessive fat and calories.

Landmine Bread 1/Crisp Toast, Crisp Bread

"Cream toast" and "Cream bread" have a soft and tender texture and are filled with sweet cream fillings. They are the first choice for many people who love sweet bread. However, what you may not know is that the calories in butter-based breads account for more than 50%, making them high-fat foods.

The reason why the cream bread tastes fragrant and delicious is mainly because the cream filling is a mixture of cream, milk powder and sugar. While you are enjoying the sweet taste of the cream, you are actually eating cream and sugar with high calories. For example, a 2-cm-thick slice of butter toast has 350 to 400 calories, which is higher than a bowl of rice. The calories in butter bread are even more astonishing, reaching 450 to 500 calories, which is definitely a member of the weight loss blacklist.

Landmine Bread 2/Pineapple Bread

The pineapple bread with crispy crust and soft texture is a classic that will never be defeated in bakeries, and it is also a memory that many people have eaten since childhood. Pineapple bread is made of dough as the base and then covered with a crispy crust. Every 100 grams of pineapple bread contains about 17 grams of fat, and the calories are also not to be underestimated.

In order to make the pineapple skin crispy and delicious, a large amount of ghee and sugar must be added during the production process of the pineapple skin. Not only is the fat content high, but the ghee also contains trans fat. A pineapple bread with a diameter of 15 cm has a calorie content of 450 to 500 calories, which is close to the calorie requirement of a normal person for a meal. It can be said to be very guilt-inducing.

Landmine Bread 3/Croissant

The croissant has a solid texture and becomes more fragrant the more you chew it. Paired with a cup of coffee, it is a satisfying afternoon tea snack. If you are on a diet and think that you can enjoy croissants without guilt-inducing fillings, you are wrong.

Although croissants are not wrapped with fillings, the butter, sugar, shortening and other ingredients originally added to the fillings are all kneaded into the dough during the process of making croissants. The dough is then continuously rolled out and folded in half to make layers of puff pastry. Therefore, each baked croissant can be said to be full of fat. Before being put on the shelf, it is brushed with a layer of sweet maple syrup, and the calories are added. A large croissant has a calorie content of nearly 350 to 400 calories, which requires jogging for an hour to burn off.

Landmine bread 4/Ham bread, hot dog bread

Since sweet bread has a staggering amount of calories, then eating salty bread should be fine, right? But the answer may disappoint you again. Since ingredients such as ham and hot dogs are all high-fat processed meats, they are not low in calories and fat, and the salt content is also high. If you add a layer of mayonnaise to enhance the taste, the calories in a ham bread will directly reach 400-450 calories. The calories in the bread that wraps a whole hot dog are even more astonishing, approaching 550-600 calories. It can be said to be the bread with the highest calories among the bread introduced in this article. After reading this, if you are on a diet, you should put down the hot dog bun in your hand.

What should I do if I want to eat bread? Choose whole wheat toast to satisfy your cravings

Since sweet and salty breads are full of landmines, it is not a good idea for people who love bread to hold back and not eat them. Nutritionist Chen Yichun said that if you are on a diet and want to eat some bread occasionally to satisfy your craving, you might as well choose whole wheat toast made from wheat.

Since the dough for whole wheat toast is not made of ordinary refined flour but is made entirely of wheat, it contains more trace amounts of minerals and vitamins than ordinary bread. From the perspective of weight loss, a slice of whole wheat toast has about 70 calories, which is lower than ordinary bread. In addition, whole wheat toast contains dietary fiber, and its glycemic index (GI value) is also lower than that of ordinary bread. Eating it will not cause a large surge in insulin, but can make blood sugar levels more stable and effectively control hunger.

Is there fake whole wheat bread? Consumers should keep their eyes open when choosing

However, whole wheat toast made from wheat usually has a dry and hard texture, and many people are not used to it. Therefore, many businesses will add more fat to whole wheat bread to make it soft and tender. However, because of this, the calories are usually higher. In addition, it is particularly important to note that some unscrupulous businesses will use refined flour as a base and add bran to mix it into whole-wheat bread. It is recommended that consumers try to choose whole-wheat bread with reduced sugar and oil when buying bread, and choose reputable merchants who label the ingredients of bread so that they can eat with peace of mind.

Whole wheat toast with fruits and vegetables for breakfast gives you full energy

Nutritionist Chen Yichun reminds us that although whole wheat toast has lower calories than regular bread, eating too much will still make you fat. People who are trying to lose weight are more likely to gain weight if they eat it at night when their metabolism is slower. It is recommended to eat it as breakfast in the morning when your metabolism is more active. This will have less impact on weight loss. Pair it with fresh fruits and vegetables, and low-fat meat to keep you full of energy throughout the morning.

【Whole wheat toast breakfast combo】

Material:

Starch: 2 slices of whole wheat toast.

Vegetables: Prepare lettuce, tomatoes, alfalfa sprouts and other vegetables according to personal preference.

Meat: You can replace it with canned boiled tuna, pan-fried pork tenderloin, grilled chicken thighs, etc.

Drinks: Unsweetened soy milk or low-fat milk as a substitute.

practice:

Put the above ingredients into whole wheat toast and pair it with a cup of unsweetened soy milk or low-fat milk for an energetic breakfast.

Total calories: about 450 calories.

Nutritional Benefits:

The whole breakfast is rich in dietary fiber, which can maintain blood sugar stability, supplement the various nutrients needed for the whole morning, and supply the energy needed by the brain.

Tips:

Nutritionist Chen Yichun said that although 450 calories in a breakfast may seem high, equivalent to a piece of shortbread, the results of the two will be completely different after eating them. The former will help you control your weight, while the latter will make you fatter. Therefore, those who are trying to lose weight should be reminded that losing weight is not just about counting calories. Eating "original food" at every meal to get complete nutrition is the key to healthy weight loss.