Jakarta, TOPNews Indonesia –
Food contain carbohydrate maybe some people avoid it. But that doesn’t mean you should avoid consuming carbohydrates forever, including bread.
Bread can be a practical dish for breakfast and a stomach “booster”. With just a few additional ingredients, sandwich bread can be a healthier food.
Eating two layers of bread with mayonnaise, added with cheese, lettuce and ham, it tastes healthy. Usually milk or coffee is a companion to the sandwich at the dinner table.
Apart from the bread filling above, there are several other additional ingredients that can be used in your sandwich to make it more nutritious. Here are tips for making your sandwich bread healthier.
1. Choosing bread
There are many types of bread that you can find in supermarkets. Some of them can contain unhealthy substances, some are very healthy.
Nutrisionis Rachael Hartley suggests using whole wheat bread which contains more fiber than white bread. Apart from whole wheat bread, sourdough bread can also be an option because it is healthier.
Sourdough is made from naturally fermented dough so it doesn’t use yeast which is commonly used in bread. As reported Healthline, a long fermentation time will break down the starch content so that the glycemic index is lower.
In addition, it has a low phytic acid content, so that more minerals are good for the body contained in sourdough bread.
2. Select a tortilla
Instead of plain bread, you can choose a tortilla to wrap your sandwich.
Culina Health founder Vanessa Rissetto says wrapping bread with tortillas is a way to save calories in food. In addition, tortilla bread also contains higher fiber than white bread.
“Tortilla bread is a good way to save calories and contains additional fiber which is good for health,” he said Insider.
3. Avoid processed meat
Processed beef that is available in supermarkets may be a choice of sandwich filling. You also don’t need to take long to make it. Just bake briefly and then slip it on your loaf.
However, processed meat should be avoided to make your sandwich healthier. Processed meat is usually a long process and often contains food preservatives.
It’s a good idea to make the meat filling on your sandwich yourself. Start by cooking the chicken yourself, you can boil it then shred it and stick it on your bread.
4. Add vegetables
Hartley said, to make a healthy sandwich, you can add vegetables in the bread filling. Usually people use spinach, red peppers, cucumbers, or tomatoes.
“Adding vegetables in a sandwich is the easiest way to increase the nutrition of your breakfast,” he said.
5. Choosing the right spread
In addition to mayonnaise and ketchup, you can choose a healthier spread like mashed avocado, or a Middle Eastern hummus sauce. Hummus is made using mashed chickpeas, then mixed with olive oil, lime juice, salt and garlic.
6. Choose low fat
If your goal is to lose weight, choose only one ‘fatty’ ingredient for your sandwich.
Risetto says many people choose cheese and avocado and spread mayonnaise in their bread. Actually, this combination of ingredients is also ideal for serving healthy sandwiches, but if the goal is to lose weight, then you should think again.
Mayonnaise, cheese and avocado are all fat fillings. You can choose only one filling, or you can combine it with other low-fat fillings.
“Like if you like mayo, then use low-fat cheese, if you choose avocado, instead choose low-fat cheese and mustard,” he said.
7. Using olive oil
Olive oil can be called the secret weapon for delicious and healthy sandwiches.
Olive oil is rich in antioxidants, vitamin E, and contains heart-healthy monounsaturated fats. You can try rubbing olive oil instead of mayonnaise, or use it as a substitute for butter for your toast.
(mel / agn)