Bread is a must-have breakfast for many migrant workers, which is easy to eat, time-saving, and economical. And, for many "bread control", 1 loaf of bread a day is a good way to "satisfy cravings". 
Source: In addition to being full, what is the nutrition of Pexels' bread?There is a rumor that eating bread can cause cancer. Is this true?This article will give you some answers, and finally tell you how to choose 1 "good" bread.
Who is more nutritious, bread or steamed buns?
Bread and steamed buns are staple foods that are particularly soft, and they are also foods obtained after fermentation. The difference is that bread is made with high-gluten flour as the main ingredient, with eggs, salt, sugar, oil, etc., while steamed bread only needs to be made with ordinary all-purpose flour.
Depending on the ingredients, although bread and steamed bread are both carbohydrate-rich staple foods, there are many differences in their nutrition. From a nutritional point of view, the calorie, fat, and salt content of steamed bread is lower than that of bread, and the advantage of bread is that the protein content is generally higher than that of steamed bread.
Comparison of the nutritional content of steamed bread and bread (*Data from e-commerce platforms).
1 loaf of bread a day, what happens?
There are not a few people who live with 1 bread a day, but there are many kinds of bread on the market today, and eating bread is a "technical job". If you eat plain whole wheat bread, it can not only fill your stomach, but also increase dietary fiber, protein, B vitamins, minerals and other nutrients, which is a relatively healthy staple food, but if you eat the wrong bread, it may be harmful to your health.
Not good for blood sugar control
Be wary: honey buns, stuffed breads
Most of these breads are high-GI foods and often contain a lot of added sugars in the ingredients. Eating them regularly not only increases the risk of dental caries, but also is not conducive to blood sugar control.
Figure: If the e-commerce platform does not control blood sugar well, in addition to increasing the risk of diabetes, it will also make us prone to acne and deterioration on our faces. This is because studies have shown that eating too much added sugar will stimulate a large amount of insulin secretion, increase sebum secretion, and keratosis of hair follicles, increasing the risk of acne.
Acne on the face looks like it affects the mood, many people will have the bad Xi of picking acne, our hands are very dirty, there are a lot of bacteria, if not done well, it will be infected or scarred, and then affect the appearance. And often eating high-sugar foods will promote the glycation reaction, which will lead to a decrease in elasticity, dark yellow color, spots, and easy aging.
Induce cardiovascular disease
Be wary: shredded buns, croissants, coconut bread, chocolate stuffed bread
Most of these breads contain high fat, such as the two in the picture below, both are croissants, which are surprisingly high in fat, 2 6 times more than ordinary bread, and not low in calories. If you eat 100 grams of such bread, you will consume nearly 450kcal of calories, which is equivalent to two or three bowls of rice.
Picture: E-commerce platform (croissant 1).
Figure: E-commerce platform (croissant 2) And the fat contained in it also includes saturated fatty acids or trans fatty acids. Butter and desiccated coconut are usually contributors to saturated fatty acids;Shortening, margarine, margarine, cocoa butter substitute chocolate sauce, are not only contributors to saturated fatty acids, but may also contain trans fatty acids.
Figure: E-commerce platform
Figure: E-commerce platform
Figure: E-commerce platform
Figure: The intake of saturated fat on e-commerce platforms should not exceed 10% of the daily energy supply ratio, which is equivalent to 17 21g for the average person, eating 1 large shortbread or two or three croissants is likely to exceed the standard, and excessive intake of foods containing saturated fat will increase the risk of cardiovascular diseaseRegular consumption of processed foods containing trans fatty acids increases the risk of coronary heart disease and also promotes the development of inflammatory responses in the body.
It is not good for blood pressure control
Be vigilant: meat floss bread, cheese bread, bread + ham sausage
Most of the meat floss and cheese are not low in salt, and bread will also contain some salt, the sodium content of ordinary bread is generally about 300mg 100g, if more meat floss and cheese are added, the sodium content will increase a lot. For example, the following picture shows the nutritional content of a meat pine cheese bread, with a sodium content of 620mg 100g, which is almost double that of regular bread.
Figure: If an e-commerce platform eats 100g of such bread, it will consume about 16g salt, some people are still Xi to the combination of bread + ham sausage, 1 ham sausage contains about 2g of salt. The "Dietary Guidelines for Chinese Residents" recommends that the daily salt intake should not exceed 5g, and the intake of bread + ham will be about 36g of salt directly accounts for 72% of the recommended intake of salt, and it is too easy to exceed the salt standard throughout the day.
A high-salt diet is not friendly to blood pressure control and increases the risk of high blood pressure, which is an important risk factor for stroke. Stroke is now the second leading cause of death in the world's population, after ischemic heart disease.
Malnutrition is possible
Many people are so busy that they don't care about eating anything, so they just show off 1 large loaf of bread and drink 1 bottle of water, and one meal is solved. Long-term consumption of bread alone is likely to lead to malnutrition, which is not conducive to physical health.
If you can only eat bread as a busy staple food, then prepare some convenient vegetables, fruits and protein foods for yourself, such as cherry tomatoes, fruit cucumbers, tomatoes, kiwifruit, oranges, milk, boiled eggs and other foods to get richer nutrition.
***pixabay
2 soul tortures about bread
I heard that eating bread can cause cancer?
Here's the truth: don't worry. The reason for this statement is that bread is rich in carbohydrates, and the temperature of baking bread is generally higher than 120, which will produce a certain amount of acrylamide, which is what everyone calls "carcinogens".
In fact, we don't need to worry so much about acrylamide, which belongs to group 2a carcinogens, which means that it has been proven to cause cancer in animals, but the evidence of carcinogenicity to humans is limited. If you want to reduce your acrylamide intake while enjoying bread, don't eat the burnt parts.
Is whole wheat bread really whole wheat?
Whole wheat bread is the healthy bread in everyone's mouth, at present, there is no mandatory standard for whole wheat bread in China, and there is no regulation on how much whole wheat flour must be in whole wheat bread, so the quality of whole wheat bread on the market is uneven, many are "pseudo whole wheat bread", some whole wheat flour content is very low, and some add sugar and oil to neutralize the taste.
If you want to buy real whole wheat bread, you have to look at the ingredient list and nutrition facts list in addition to the appearance of the bread.
Real whole wheat bread will not be white and clean on the outside, it is mostly brown or dark brown, and it looks not smooth or coarse, and in some cases you can see whole grain grains and bran.
In the ingredient list, whole wheat flour rye flour ranks first, if the content is better labeled, choose the content of 51%, this is because in 2021, the Chinese Nutrition Society formulated the T CNSS 008-2021 "General Principles for the Determination and Labeling of Whole Grains and Whole Grain Foods" group standard, which limits the whole wheat flour content in whole wheat bread to not less than 51%.
Figure: In the nutrition content list of e-commerce platforms, it is necessary to choose those with relatively high dietary fiber and protein, and lower sodium content. For example, the A section in the picture below is more recommended than the B model.
Figure: E-commerce platformHow to pick 1 "good" loaf?
Since there are so many ways to eat bread, how to choose 1 "good" bread for migrant workers who work "hard" every day?In fact, it is not difficult, I have summarized the following 5 points, you can refer to it!
Look at the kind:If you want to eat bread without gaining weight, choose more whole wheat bread, lye bread, bagels, baguettes, and large lieba, these breads are processed with fewer materials, basically flour, yeast, water, salt can be done, and whole wheat bread can also provide more dietary fiber, B vitamins, minerals and other nutrients, and have a strong sense of satiety.
Choose less stuffed bread, hot dog bread, croissant, shredded bun, coconut bread, meat floss bread, honey bun.
Look at the ingredient list:Try to choose a shorter ingredient list, which can avoid shortening, margarine, cocoa butter substitute chocolate, butter, white sugar, and fructose syrup.
See the nutrition facts list:If it is ordinary bread, it is better to choose one with relatively low calorie and sodium content and relatively high protein;If it is a whole wheat bread, you must also pay attention to the content of dietary fiber and choose a high one.
I choose the small package:It is easier to control the amount of bread in small packages and avoid eating too much at once.
Pay attention to the collocation:Don't bread + ham sausage, it's really unhealthy!If you want to balance bread and health, then pair it with whole foods, such as cherry tomatoes, fruit cucumbers, tomatoes, kiwis, oranges, milk, sugar-free yogurt, boiled eggs, chicken thighs, etc.
If you love bread, don't just pay attention to the taste of bread and satiety, health is as important!
References
1] Yang Yuexin. Chinese Food Composition Table, 6th Edition, Volume 1[M].Peking University Medical Press, 2018[2]Chinese Nutrition Society. Dietary Reference Intakes for Chinese Residents (2023 Edition)[M].People's Medical Publishing House. 2023.8Planning and production
Author丨Xue Qingxin, member of Chinese Nutrition Society, registered dietitian, health manager, public nutritionist.
Audit丨Gu Chuanling, director of the Capital Health Nutrition and Gastronomy Society, registered dietitian.
Planning丨Yinuo.
Editor-in-charge丨Yinuo.
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