Many adherents of good nutrition refuse sandwiches, considering them too a high-calorie dish. There are concerns, both bakery products and their other “traditional” ingredients, which include sausages, butter, store sauces, etc. Do sandwiches really need to be excluded from the diet, or are there useful varieties of them?
The role of bakery products in good nutrition
Many people tend to completely eliminate bread from their menu, considering it one of the main culprits for the appearance of excess weight. However, this universal food product contains a lot of substances necessary for human health (vitamins and mineral elements).
The exclusion of bread from the diet leads to increased fatigue, irritability, as well as the development of depressive states, because this product is one of the main sources of B vitamins that are responsible for the normal functioning of the nervous system. Its absence also negatively affects the functioning of the intestine (its peristalsis worsens).
Therefore, proper nutrition is difficult to imagine without bread. However, when using it, the measure should be observed (recommended daily intake of 100-150 g). It is also important to choose the right bread, because not all of its types are equally useful for humans. The most common types of bread are.
- Wheat
Bread from bleached flour is less likely to comply with the principles of a healthy diet, because it contains a lot of excess calories and starch. After its use, there are sharp fluctuations in blood sugar, which leads to the production of insulin, and the subsequent emergence of a feeling of hunger. Therefore, nutritionists warn that excessive consumption of this type of bread leads to overeating and gaining extra pounds.
- Rye
The content of rye flour in gray and black bread significantly increases their benefit to the human body. Such bread is less calorie and contains many useful nutrients. In addition, the use of these varieties of bread leads to a faster satisfying of hunger and a decrease in the size of servings of food eaten, which makes these products indispensable for proper nutrition.
- Whole wheat bread
It is no secret that eating whole grain bread has a positive effect on human health. Foods containing fiber and whole grains help reduce the likelihood of excess weight, as well as the development of diabetes and diseases of the cardiovascular system.
- “Alive”
People who choose the right food, when buying bread, are often inclined in favor of the “living”. Its fundamental difference from the other varieties is the presence of germinated grains in it. Such bread has a short shelf life, but its nutritional value is several times higher than that of ordinary bread. It is distinguished by a high content of vitamins and minerals.
- Biobread
This bread is most popular among people leading a healthy lifestyle. It does not contain artificial food additives. Instead of yeast, manufacturers use natural starter cultures (based on hops). To improve the taste and increase the nutritional value of the product, honey, dried fruits, various herbs or dried vegetables are often added to it.
What foods should I eat with bread for weight loss?
Proper nutrition is based (not least) on a skillful combination of products. Nutritionists distinguish the following main food groups:
- protein foods (meat, fish, low-fat dairy products, legumes, nuts);
- carbohydrate foods (bread, cereals, sugar, pasta);
- neutral food (fresh fruits and vegetables, animal fats, fatty dairy products).
The last group goes well with both protein and carbohydrate foods. It should also be noted that healthy eating involves moderate intake of proteins and carbohydrates.
People who practice separate nutrition, when proteins and carbohydrates are consumed separately, note an improvement in well-being, as well as weight loss. Therefore, the right combination of products facilitates the process of losing weight without harming human health.
It is quite difficult to switch to such a strict food system right away, so you should approach the organization of proper nutrition gradually. First, you need to abandon baked goods during main meals so as not to make a hearty lunch or breakfast even harder for digestion.
According to nutritionists, bread should be a separate meal, not a supplement to the main meals. Sandwiches loved by everyone can come to the rescue. To make them a healthy dish, you should carefully approach the choice of the basis of the sandwich – bread (give preference to whole grain or yeast-free). And also replace the usual butter or mayonnaise with other foods:
- slices or pasta from avocado;
- low-fat cheese (creamy);
- low fat cottage cheese (mixed with yogurt and herbs);
- hummus (prepared paste from chickpeas and peas).
Sliced baked (boiled) chicken or turkey may be a substitute for sausages that a healthy diet does not accept.
Healthy Sandwich Recipes for Healthy Eating
To enjoy dietary sandwiches, you need to choose the right foods, and also have a little desire and free time. Below are a few simple and easy to prepare recipes that will help to preserve female beauty and youth.
Sandwich with feta cheese, sliced avocado and pomegranate seeds
To prepare it, you need to dry one slice of bread. And then lay on it a thinly sliced avocado, sprinkle with cheese and pomegranate seeds.
Sandwich with soft cheese, raspberries, basil
Before cooking this gourmet dish, you must first dry a slice of bread, and then spread it with soft (creamy) cheese. Put berries and a few basil leaves on it.
Sandwich with peanut butter, bananas and chia seeds
Grease a slice of bread with peanut (almond) butter. Put banana slices on top and sprinkle with chia seeds.
Sandwich with cottage cheese, pineapple and cashew nuts
Grease a slice of whole grain bread with low-fat cottage cheese, lay on it a few thin slices of fresh pineapple. Sprinkle with chopped cashew nuts on top.