Russian Italian: For bread that can be bought every day, Russian Italian is the first choice. It is very low in fat and rich in dietary fiber, which is very suitable for people who usually eat too well.
Whole-wheat toast and white toast: Secondly, whole-wheat toast and white toast are also good, with a soft taste, which can be accepted by the elderly and children. Whole wheat toast tastes better than white toast. There are also some toast bread, with red dates, sesame seeds, corn and other ingredients, which are more expensive to eat, but the nutrition is similar to that of ordinary toast.
1. Read bread
Do you know what the ingredients in the bread ingredients list do? To buy healthy bread, you must first understand the ingredient list.
Taking nutritious sliced bread as an example, the ingredient list generally includes: high-gluten wheat flour, water, sugar, oats, shortening, yeast, edible salt, bread improvers (starch, vitamin C, monoglyceride, amylase), calcium propionate, edible spices and so on.
How to interpret these ingredients? According to the relevant laws and regulations, the first raw material in the ingredient list is the raw material with the largest addition.
Therefore, the largest amount of raw materials is high-gluten wheat flour, followed by sugar. "High gluten" means high gluten content. This kind of wheat flour has large swelling volume, strong elasticity and good taste after making bread. Sugar can not only provide sweetness, but also soften dough and improve the taste and aroma of bread.
Shortening oil (usually abbreviated as shortening, sometimes similar raw materials, such as margarine or vegetable cream) are added to increase the softness and palatability of bread. One of the main raw materials of shortening is hydrogenated vegetable oil, so it is natural to eat less shortening. Considering the low fat content of common sliced bread, a small amount of shortening is acceptable.
Yeast and salt have been essential raw materials for making bread since ancient times. Yeast is the root of bread fermentation and gas production, and also an important source of bread aroma.
To make delicious bread, "bread improver" is also essential.
There are many members in the formal and qualified improver family: starch and amylase can improve the softness of bread; Vitamin c increases the toughness of gluten; Monoglyceride is an emulsifier, similar to oil. It is usually digested and absorbed by the human body like oil. It can make bread dry and hard for two or three days and keep it soft and elastic all the time.
Calcium propionate is a bread mildew inhibitor, which makes bread not easy to grow mildew for two or three days. It seems terrible to hear the name "mildew inhibitor". In fact, it is safe and non-toxic, because propionic acid is one of the normal substances in human intestine, and calcium also has nutritional effects on human body.
Edible spices are used to add flavor. For example, although there is no real cream, bread exudes a rich creamy aroma, which tempts people's appetite and is somewhat misleading.
2. Buy minefields
According to the ingredients, it is not difficult to see that the health index of bread is also very different because of the great difference in the use of ingredients.
NO. 1 sandwich Danish bag
Health index: ★★★
Soft sandwich Danish bag tastes crisp, fragrant and soft, because it needs 20%-30% butter or shortening to form a special layered structure. From a health point of view, this kind of bread is too high in calories and may contain trans fatty acids. In addition, chocolate sandwiches with high sugar content will upgrade calories, so try to eat as little as possible, not more than one bread per week.
Similar to sandwich Danish bread, there are cream sandwich bread, butter bread and fluffy bread.
Second nut ring
Health index: ★★★★
Bread with butter, because it contains a certain amount of fat and cholesterol, makes the health index discounted. However, because a large number of nuts such as sunflower seeds or almond slices are added to bread, dietary fiber, unsaturated fatty acids and minerals are added, which is helpful to antioxidation and improve health effects.
No.3 Italian bread
Health index: ★★★★★
Italian bread is fermented by adding a little salt to flour, which is a healthier choice without sugar and fat. It tastes light, neither salty nor sweet. Italians are used to cutting this bread in the middle and adding a little ham. This is a good sandwich.
Fourth club
Health index: ★★★★★
Authentic baguettes are made of four raw materials: flour, water, yeast and salt. No oil and sugar, low calorie, is a healthy choice. Crispy skin and soft inside are often eaten as staple food.
No.5 rye bread
Health index: ★★★★★★★
Like whole wheat bread, rye bread is one of the healthiest breads. Rich in dietary fiber, it helps to detoxify and clear the intestines, and it can also make people feel full quickly, indirectly reducing their intake, thus helping to lose weight. Compared with whole wheat bread, rye bread is low in sugar, high in calcium and rich in selenium. The rougher the texture, the more nutritious the bread with granular wheat bran.
3. How to choose healthy bread
The correct choice of healthy bread should follow the three principles of "hard, light and thick", but China generally prefers "soft, sweet and thin" when choosing bread.