| Nutrient | Content | Reference |
|---|---|---|
| Calories | 70kCal | 70kCal |
| Proteins | 15.8g | 16g |
| Fats | 0.8g | 1g |
| Water | 81.9g | 82g |
| Ash | 1.5g | 2g |
| Vitamin B6, pyridoxine | 0.12mg | 0mg |
| Vitamin B9, folate | 6mcg | 6mcg |
| Vitamin B12, cobalamin | 1.2mcg | 1mcg |
| Potassium, K | 335mg | 335mg |
| Calcium, Ca | 30mg | 30mg |
| Magnesium, Mg | 35mg | 35mg |
| Sodium, Na | 100mg | 100mg |
| Sera, S | 158mg | 158mg |
| Phosphorus, P | 220mg | 220mg |
| Chlorine, Cl | 165mg | 165mg |
| Iron, Fe | 0.63mg | 1mg |
| Iodine, I | 50mcg | 50mcg |
| Cobalt, Co | 20mcg | 20mcg |
| Manganese, Mn | 0.05mg | 0mg |
| Copper, Cu | 110mcg | 110mcg |
| Molybdenum, Mo. | 4mcg | 4mcg |
| Nickel, Ni | 6mcg | 6mcg |
| Fluorine, F | 430mcg | 430mcg |
| Chrome, Cr | 55mcg | 55mcg |
| Zinc, Zn | 0.7mg | 1mg |
Can we eat a bagel regularly and without risk? Is a traditional baguette better? Is whole wheat bread always better than white?
According to a survey conducted in 2021 by the Federation of Bread Companies, 87% of French people say they always have bread at home and 48% cannot do without it. On average, we consume 105 grams of bread per day on weekdays, which is down from 2015 (114 grams per day). And 96% of consumers say they are increasingly satisfied with product quality. The most popular breads are the traditional baguette, overtaking the classic baguette. What are these breads really worth in terms of health and how do we choose?
" In a grain of wheat ," says nutritionist Angelique Hulbert, minerals and other vitamins are found in the shell of the grain. By removing it, we retain only a quarter of the originally available vitamins and minerals. Therefore, in white flour there is little magnesium, fiber, B vitamins ... substances that are still present in the original grain. Whole wheat flour (T180) provides 1.80 grams of minerals per 100g, while white flour (T55) provides only 0.55 grams of minerals per 100g. Thus, breads and products made from wheat flour will also have different nutritional densities depending on the type of flour used. Bread made with T110 or T80 flour will always have a higher nutritional density than the same bread made with whiter type 55 flour. "
Bread leavened with baker's yeast has a shorter shelf life than bread with sourdough (fermented flour). Another difference: Sourdough bread "digests" phytic acid, a compound in grains that leaches minerals (especially zinc and magnesium) and reduces their absorption. Thus, the minerals in whole wheat bread with sourdough are absorbed much better by the body.
Some qualities of old-fashioned bread ( see box ) behave like slow sugars: they do not suddenly raise blood sugar. Compared to glucose (index 100), these breads are said to have a moderate glycemic index (GI). But 70 to 80% of breads on the market have a GI above 70, which is high. Regular and high consumption of these foods is associated with an increased risk of type 2 diabetes. This is especially true of the classic white flour baguette, which should be avoided by overweight people, diabetics and people with insulin resistance.
The GI of the baguette until 2006 was rated at 95, therefore very high. In 2006, industrial millers performed a new series of GI measurements on several breads, including baguettes. The results were released in April of that year by a group of nutritionists. According to these scientists, these results " upset conventional wisdom " and would show that the baguette " actually has a moderate GI and can be consumed by diabetics ". " First problem: these nutritionists belong to the " scientific committee of the National Association of French Milling », a promotional structure created by the producers. Second problem: the GI of the "plain French baguette" comes out to be 78. Assuming this number is correct, does that put the baguette, as our nutritionists claim, in the moderate GI category? Here is the answer from the leading specialist in the field, the Australian Jenny Brand Miller (University of Sydney): “ The value of 95 is based on a French study conducted on type II diabetics. It is possible that the GI in normal individuals is slightly lower. But what you really need to remember is that the two values (95 and 78) indicate that the bar has a high GI (above 70). This is a food that is not recommended for diabetics . »
Faced with competition from supermarkets, the bakers' union obtained from the legislature the "traditional French bread" decree of 1993, presented as revolutionary, but content to purge the many additives permitted in flour, while retaining bean flour, soy , malt extracts or gluten addition. According to this decree promulgated by the government of Édouard Balladur, the traditional French baguette can only be prepared with the following ingredients: wheat flour, water, yeast and/or sourdough, salt. Three additives are allowed: 2% bean flour, 0.5% soy flour, 0.3% wheat malt flour (these percentages represent the maximum proportions allowed). Note that gluten is not considered an adjuvant.
"Cockroaches who knew how to read between the lines ," commented Dr. Christian Remessy , author of Sauvons le pain , took advantage of the opportunity to abandon intensive kneading, to extend the fermentation time, when this decree did not even specify that it was necessary to kneaded as little as possible and lengthened the fermentation time. It also gave no recommendation for the type of flour; some bakers still made bread with type 55 flour instead of the more traditional types 65 or 80. The paradox was that this inconsistent, insignificant, senseless decree serves as turning point for French bakery ."
To show that it is necessary to take a more serious approach in terms of nutrition, it was Christian Remesi who voiced the toxins in 2000 and initiated the first campaign in favor of the use of brown flours.
Industrial sandwich bread is an ultra-processed food and has all the flaws. Even when it contains "whole wheat flour" and no added sugars, it is made up of ingredients called ACEs , including added fiber, oil, gluten, flavors, various extracts. This type of food is far from ideal bread, as researcher Christian Remesi describes it. Its regular consumption is not recommended.
read more...A long trip, a picnic, a hike, and just a snack at work - in all these situations, sandwiches saved us more than once. Stop eating cheese with sausage, try new combinations on sandwiches!
baguette canned tuna greens (celery, parsley, dill, lettuce) red onion mayonnaise mustard lemon zest salt
Cut the baguette in half lengthwise and across so that it is enough for 2 sandwiches. Finely chop the onion, chop the celery, dill and parsley. Mix them with 3 tbsp. l. mayonnaise, a pinch of salt, half tsp. mustard, and the same amount of lemon zest. Put a lettuce leaf on the baguette, top with the prepared mixture, then a few pieces of tuna and another thin layer of the mixture, close with half of the baguette and you're done.
pita bread hard cheese sausage or ham dill, parsley, cilantro mayonnaise onion or red
Finely grate the cheese, chop the greens. Mix them with 2-3 tbsp. l. mayonnaise. Apply this mixture on pita bread, on top of it - ham or sausage cut into thin but wide slices, then onion half rings. Lavash should be carefully wrapped in a tight roll and sent to the microwave for 1 minute or 10 minutes in a preheated oven.
whole grain bread kiwi fillet herring butter butter or soft cheese
We spread butter or cheese on bread, clean and cut kiwi into thin circles, cut herring fillet into small pieces. Fillet and kiwi are placed on buttered or cheese bread. Top with a lettuce leaf.
long loaf greens hard cheese canned corn canned beans ham or sausage pickled cucumbers
Cut the banana in half lengthwise. Sprinkle each half with herbs. Cut the ham/sausage and cucumbers thinly, put them on bread along with beans and corn. Then sprinkle with grated cheese, pour with ketchup and gently squeeze the halves of the loaf. In this recipe, you can take boiled beans and corn, and fresh cucumbers.
white bread canned peaches feta cheese sesame dill
Bread cut into slices. Cut the peach into slices. Mix cheese with sesame seeds and finely chopped dill. Spread this mixture on bread, put a piece of peach on top. If you serve these sandwiches on the table, you can decorate with a sprig of mint, cranberries or pomegranate seeds. And before the road, they will need to be wrapped with cling film or foil.
bran bread any meat pate fresh cucumber bacon lettuce
Cut the bread and bacon into slices, cucumber into slices. Spread the pate on bread, put cucumber on top, then a slice of bacon, a leaf of lettuce. Close with a piece of bread without pate.
bread hard cheese lettuce dill boiled poultry avocado fresh cucumber
Grate cheese on a medium grater, mix with chopped avocado and dill. Mash it all up with a spoon and put it on a slice of bread. Then lay out small pieces of meat and thinly sliced cucumber. Close with another piece of bread.
read more...Probably, many have faced the problem of how tasty to crunch in front of the TV? While watching a football match or a movie, you need a light and quick snack for the company, the preparation of which will not take much time, money and effort. We offer an excellent selection of recipes for quick snacks.
Ingredients:
5-6 pcs. potatoes; 100 g of cheese; 2 tbsp. l. olive oil; half a teaspoon of sweet or spicy paprika; 150 ml sour cream; 2 tsp soy sauce; clove-two garlic or 1/2 tsp. dried garlic; 100 g of salted cucumbers; salt/pepper to taste.
We cut the potatoes thinly, it is convenient to use a food processor with a special nozzle for chips. Season the potatoes with salt, paprika, sprinkle a little with olive oil, sprinkle with grated cheese, spread on parchment paper and send to the oven preheated to 200 degrees for 15-20 minutes.
While the potatoes are baking, prepare the sauce. Mix sour cream with salt, pepper, soy sauce, chopped garlic and grated cucumbers. Mix everything well, remove to infuse in the refrigerator. We transfer the finished chips to dry parchment, let cool completely. Serve with sauce.
Ingredients:
1-2 pcs. Armenian lavash; 1/2 tsp dried garlic; 2 tomatoes; 1 bell pepper; a pod of red hot pepper; 50 ml of olive oil; 50 g butter; salt/pepper to taste.
You can, of course, buy corn chips in the store. And you can make a more budget option from pita bread. Cut the Armenian lavash into small cubes, sprinkle with olive oil, sprinkle with dried garlic, salt, put on a baking sheet and send to the oven preheated to 180 degrees for 10-15 minutes.
In parallel, in a deep frying pan with the addition of oil, fry finely chopped tomatoes, Bulgarian and hot peppers until golden brown. After we shift the vegetables into a blender, add salt, ground black pepper, a piece of butter, grind to a puree consistency. Cool the nachos, then pour into a plate and serve with a spicy vegetable sauce.
Ingredients:
1 baguette; 2 large cucumbers; 100 g butter; 3-4 st. l. sesame oil; 3-4 st. l. soy sauce; 3 art. l. sesame seeds; 1/2 tsp red pepper.
Fry the seeds in a deep frying pan with sesame oil until golden brown. Slice cucumbers into thin strips. We mix soy sauce with fried sesame seeds and oil, pour half into cucumbers, and mix the remaining half with solid butter and red pepper. We put the cucumbers and butter in the refrigerator for 10 minutes, fry the baguette pieces in a dry frying pan. Then we grease the baguette with spicy butter, and put the cucumbers on top. Sandwiches can also be garnished with green onions.
Ingredients:
6-7 pcs. small buns (for burgers); 250 g smoked red fish (trout or salmon); 1-2 avocados; 100 g cream cheese.
Cut the buns into 2 parts, fry each piece in a dry frying pan. Cut the fish into thin slices. Peel the avocado, remove the bone, and crush the fruit with a fork to a puree consistency. Next, mix the resulting mass with cream cheese, add salt and pepper. Collecting burgers. Lubricate each part of the bun with a thick layer of avocado sauce, put the fish between them. Optionally, you can also add blue onion rings, capers, spinach.
Ingredients:
5-7 slices of bread for sandwiches; 150 g chicken fillet; 100 g canned beans; 40 g butter; a couple of pinches of red ground pepper; a couple of pinches of ground nutmeg; 1 st. a spoonful of yogurt; 3-4 st. l. olive oil; salt/pepper to taste.
Cut each piece of bread into 4 equal parts to make small squares. Fry them in a dry frying pan on both sides until golden brown. Sprinkle the chicken fillet with salt, sprinkle with olive oil, red pepper and fry until fully cooked, then cut into small pieces. Grind canned beans, butter, sour cream, salt, nutmeg and black pepper in a blender until a thick homogeneous consistency.
We collect mini-sandwiches. We say each piece of bread with bean paste, we put chicken plates between them. Optionally, you can add cabbage leaves, lettuce, tomatoes, cucumbers to sandwiches.
Ingredients:
Armenian lavash; 100 g smoked breast; 100 g smoked sausage; 100 g balyk; 50 ml mayonnaise or processed cheese; a couple of sprigs of dill and parsley (or a few teaspoons of frozen herbs); onion head; black pepper to taste.
Fry finely chopped smoked breast, sausage and salmon in a pan until golden brown, along with chopped onions. Lubricate pita bread with mayonnaise, spread the meat filling. From above, sprinkle everything abundantly with chopped herbs and pepper, roll up the roll and send it to the oven preheated to 200 degrees for 10 minutes. Before serving, cut the roll into portioned small pieces, decorate with greens on top. Serve with your favorite sauce.
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