Apart from a very good cup of coffee, breakfast sandwiches are one of the few things that can make habitual late sleepers reconsider their early bird life. As far as dining spots are concerned, it is a classic for a reason. Breakfast sandwich is very popular, because it is convenient to eat on the road, and it is a substantial way to start a new day. They are rich in protein and can keep you full for a long time.
This kind of protein usually comes from eggs, meat (usually sausage or bacon) and cheese, all of which are sandwiched in bagels, English muffins or other bread. Although it may be delicious, a typical breakfast sandwich does not completely meet the requirements of healthy food.
Breakfast sandwiches are notorious for not being healthy food. They are usually high in calories, saturated fat and fiber.
But there is no reason to cancel them completely. The good news is that they can become healthier by adjusting some ingredients.
In this way, you will start your day with a sandwich, which will make you energetic instead of depressed. The first meal of the day really sets the tone for your next meal.
Here are five suggestions to make your next breakfast sandwich healthy.
1. Choose lean meat.
Do not choose beef or pork sausage or bacon, but choose turkey bacon or turkey sausage to save fat and calories. A pork sausage pie contains 19 grams of fat and 2 10 calories. On the other hand, the same turkey sausage contains 5 grams of fat and 86 calories.
Although eating less meat is good-it can reduce the risk of heart disease, stroke, obesity, high blood pressure, high cholesterol, type 2 diabetes and many cancers-it may not save you calories. Surprisingly, the calorie and fat content of meat-free sausage is actually similar to that of ordinary sausage. "The sodium content of this' meat' may also be higher than that of ordinary sausages."
2. Maximize the nutrition of bread
If you have a choice of sandwich materials, choose whole wheat muffins or whole wheat bread instead of croissants, bagels or white bread. This will increase the fiber. Two pieces of whole wheat bread contain nearly 4 grams of fiber, while the same piece of white bread contains 1.29 grams of fiber. Fiber is very important for filling the stomach. Regardless of the intake of macronutrients and calories, a high-fiber diet is related to weight loss.
Add vegetables
"Breakfast is usually a meal without vegetables, but breakfast sandwiches are a good place to integrate them." Topping is the best way to make your sandwich nutritious rather than high in calories. Fried or roasted vegetables such as spinach, peppers, onions and mushrooms are recommended. Avocado is another delicious additive. The fat in avocados increases the volume of sandwiches more healthily than the extra pieces of meat. It's also good for health: Avocados contain heart-healthy monounsaturated fats, which can lower low-density lipoprotein ("bad") cholesterol and reduce the risk of heart disease and stroke.
4. reconsider your cheese
Let's start with the good news: cheese is not necessarily banned. "You can add a slice of cheese to your breakfast sandwich to get flavor, texture and a good source of protein and calcium," but be careful: these extra slices can easily go too far and enter unhealthy areas. It is suggested to limit the consumption to less than 30 grams and avoid using cheese, because cheese is the most processed sliced cheese and loses the most nutrients. It is suggested that if you are a vegetarian or just want to try something other than cheese, you can add one or two spoonfuls of hummus or a few slices of avocado.
Choose whole eggs
Eggs are the core of breakfast sandwiches, not the ingredients you want to skip. Each egg can add 6.24 grams of protein to your breakfast.
"Eating protein first thing in the morning will help you have more energy all day and avoid the sudden drop of sugar in typical sugary breakfast food." A small study of 27 obese or overweight men found that overweight individuals who followed a high-protein diet (25% of their energy came from protein) were fuller in a day than those who ate a normal protein diet (65,438+04% of their energy came from protein).
Many restaurant menus only provide egg whites; Don't think this is a better choice. "Unless you are in a special situation, whole eggs may be a healthy choice for breakfast sandwiches." As we all know, eggs are harmful to heart health. Studies have found that eating at most one egg a day will not increase the risk of heart disease, and may even reduce the risk of stroke.
Breakfast sandwiches can be part of your morning routine! Just consider taking some time to make it as nutritious as possible.