Bread contains high sodium and is greasy, so should we eat it less? Nutritionist Zheng Shijia teaches you how to choose bread wisely

Bread is a must-have for many people as breakfast or afternoon snack, but there are many rumors about bread on the Internet, such as bread contains high sodium, and bread is greasy, so we should eat less? Nutritionist Cheng Shijia said that based on the survey of "New Nutrition Food Generation", she put forward some opinions and proposed discussions for your reference:

1. Sodium content of bread

The article mentioned that the sodium content of toast exceeds that of most breads, with more than 400 mg of sodium per 100 grams, which means that about 2 slices of toast contain more than 1 gram of salt.

→According to the New Nutrition Food Generation, the sodium content of toast with nutrition labels in convenience stores and large chain stores is an average of 369.5 mg per 100 grams. Two slices of toast contain about 100 grams of sodium, which does not exceed 400 mg (i.e. 1 gram of salt). Therefore, not all breads contain excessive sodium. The important thing is to teach the public how to choose with confidence and how to eat healthily.

2. Are all Taiwanese breads greasy?

→According to the New Nutrition Food Generation, the fat content of toast with nutrition labels in convenience stores is 12% to 28.8%, which is not as exaggerated as the news says that it is over 50%. There are many types of bread and they are prepared in different ways. For example, it is not reasonable to compare "crispy bread" with "toast". The difference in oil and sugar content alone is huge! Therefore, we cannot generalize all Taiwanese bread.

There are many types of bread and they are all prepared in different ways. For example, it is not reasonable to compare "crispy bread" with "toast" because the difference in oil and sugar content alone is huge!

3. How to choose bread?

●High GI: white toast, donuts, French bread, bagels, etc.

●Low GI: whole wheat bread, oatmeal bread, multi-grain bread, etc.

In the morning, Mr. Huang was in a hurry to go to work, so he bought a cheese and egg sandwich and a cup of unsweetened soy milk at a breakfast shop. I had a garlic pork bento for lunch, a banana as a snack in the afternoon, and a sea bream hotpot for dinner.

In the morning, Mr. Chen had a high GI breakfast (chocolate toast + jam bagel + sugary black tea) before the game because he had to play basketball at noon. He then ate a banana (low GI) 1 hour before the game to continue to store glycogen.

In the above two examples, different people have different needs and their diets will be different. The new nutrition food generation cares about whether the general public can choose the right food at the right time, rather than just choosing and eating randomly.

For example, fruit. Everyone knows that we should eat fruit every day, but how much is enough? How much do you need to eat to exceed the limit? According to the daily dietary guidelines, the recommended daily serving of fruit is 2 to 4 servings. Although fruit is rich in many vitamins, minerals, and dietary fiber, the three major nutrients in fruit are mainly sugars. If the body cannot use too much sugar, it will be converted into fat and stored in the body. If you have special diseases, for example, diabetes patients should be more careful about the amount of fruit they consume and avoid high GI fruits (watermelon, lychee).

Diabetic patients should pay more attention to the amount of fruit they consume and avoid high GI fruits (watermelon, lychee).

A balanced diet is the most important thing for healthy people. No matter if you eat a piece of bread as a main meal or a snack, the portion of other foods needs to be adjusted accordingly. Don't panic.