Will eating starch for breakfast make you fat? Golden triangle pizza OK

According to a recent report, if you eat too much starch for breakfast, be careful about your blood sugar skyrocketing and gaining weight. However, Taiwanese breakfast often consists of starch-based foods such as buns, steamed bread, or vermicelli. Is it true that you can’t have starch for breakfast? According to an American health website, eating pizza for breakfast will not affect weight loss as long as the calories are properly controlled.

According to an American health website, eating pizza for breakfast will not affect weight loss as long as the calories are properly controlled.

How should we eat breakfast so as not to burden our body? What other simple Western breakfasts can replace the porridge, noodles and rice that Chinese people are familiar with and add to the fun of eating breakfast?

Breakfast calories account for 30% of total calories. Balanced intake of starch, protein and fat

Liu Yili, a nutritionist at Taiwan Adventist Hospital, pointed out that it is most appropriate to control the calories of breakfast to about 30% of the daily requirement. The total daily calorie intake of adult women is about 1500 kcal, so the breakfast calories are about 450 to 500 kcal, while the total daily calorie intake of adult men is about 1800 kcal, so the breakfast calories are about 540 to 600 kcal.

She reminded that what is more important is that, whether it is Chinese or Western breakfast, starch (carbohydrates), protein and fat are the indispensable golden triangle in breakfast, and they must be consumed in a balanced manner to avoid causing nutritional imbalance. Breakfasts such as sweet potatoes, whole wheat steamed buns, sandwiches, etc. are all good sources of starch. Protein sources include boiled eggs, tenderloin (high in protein, low in fat), edamame, etc. Oil can be used in the process of frying eggs or meat slices, but not too much, or you can eat more fresh, unfried nuts and consume healthy vegetable oils.

A crisp and refreshing salad is the best alarm clock to wake up your taste buds in the morning. Using colorful vegetables and pairing them with plant-based protein such as beans, or animal-based protein such as canned tuna, or thinly sliced ​​meat, you can make a high-fiber and filling breakfast in just a few minutes.

Simple Western breakfast 6 options

The American "Today's News" health website provides 6 simple Western breakfast options, giving people who want to try Western flavors more choices and eat out the energy they need for the whole morning.

★ Pizza with vegetables has enough calories and fiber

Just heat up leftover pizza from the night before and top it with extra veggies for a delicious, calorie-filled breakfast. If there is no ready-made pizza, but there are leftover whole wheat bread, crust and other ingredients at home, you can add some low-fat cheese and your favorite condiments to DIY a simple pizza, which is both fun and filling!

[Nutritionist reminder]:

In fact, regular pizza contains a lot of starch, milk and fat, but may not contain enough protein, so additional protein intake is required, resulting in poor overall calorie control.

★Salads and lettuce wraps contain dietary fiber to aid digestion

A crisp and refreshing salad is the best alarm clock to wake up your taste buds in the morning. Using colorful vegetables and pairing them with plant-based protein such as beans, or animal-based protein such as canned tuna, or thinly sliced ​​meat, you can make a high-fiber and filling breakfast in just a few minutes. If salad is a bit boring, you can also try the "vegetable roll" method. Take a large piece of lettuce leaf, wrap the chopped vegetables and meat, and then roll it up. It tastes fresh and trendy.

Sandwiches are a very common breakfast, but if you can DIY, you can effectively control your calorie and nutrient intake.

[Nutritionist reminder]:

If people are not able to accept lettuce salad, it is recommended that they blanch or stir-fry the vegetables for lunch or dinner, which will still allow them to get the daily required amount of vegetables.

★ Vegetable soup instead of oatmeal porridge crude fiber promotes digestion

If you like a warm breakfast but are tired of oatmeal or ordinary salty porridge, a vegetable soup is also a good choice. It is important that the soup has lots of vegetables and is not thick, milky. If you choose to heat up canned soup, pay special attention to the sodium content and give priority to foods with less sodium.

[Nutritionist reminder]:

Vegetable soup still lacks the necessary starch, so it is recommended to pair it with a piece of whole wheat bread or steamed bun to maintain a balanced nutrition.

★DIY sandwiches to control calorie intake

Sandwiches are a very common breakfast, but if you can DIY, you can effectively control your calorie and nutrient intake. Use whole wheat bread to sandwich eggs, thin slices of cheese and a lot of lettuce, and you can also add a slice of meat to complete it. For something sweet, make a peanut butter banana sandwich. Alternatively, some low-sugar jam sandwiches are also a good choice. If you are allergic to peanuts, you can try using tahini, sunflower seed butter, almond butter, etc.

Low-fat latte is especially good for girls as it can supplement calcium. If other foods in your breakfast are a little bit fatter, it is recommended to drink black coffee to remove the greasiness.

[Nutritionist reminder]:

If you want to fry the eggs or meat in the sandwich, just use a little oil to avoid consuming too much oil.

★Low-fat latte can supplement calcium and is suitable for girls

For those who really don’t like breakfast but still need to “refresh”, a cup of latte is also a good choice.

Whether it's hot or cold, a medium latte made with low-fat milk or protein-fortified milk (such as soy milk) can provide the protein of two eggs as well as calcium and vitamin D.

[Nutritionist reminder]:

Latte is especially good for girls as it can supplement calcium. If other foods in your breakfast are a little bit fatter, it is recommended to drink black coffee to remove the greasiness.

【Health Tips】:

Nutritionist Liu Yili reminds people who want to lose weight, they should not think that they can control their weight by eating less of a certain food, but should lose weight by controlling their total calorie intake. The Western diet actually has many blind spots. If you are not careful, it may become a high-fat diet. People do not need to deliberately pursue a Western way of eating. The most important thing is to remember to consume starch, protein, and fat in a balanced manner. With less oil and salt, you can have enough energy. In addition, if you feel hungry two hours after eating breakfast and it is not yet time for lunch, you can also eat about a bowl of fruit. Give priority to high-fiber and water-rich fruits, such as sweet persimmons or papayas, which can not only increase your sense of fullness, but also strengthen your stomach and intestines.