Expert reveals the best way to eat bread

However, combining bread with a variety of healthy food groups can make it healthier and even more filling.

In addition to choosing dark bread, adding more vegetables and protein such as meat, eggs or beans, fat and fiber to bread can both reduce the glycemic index (GI) and help keep you full longer while preventing blood sugar spikes, according to the Hindustan Times.

Combining bread with a variety of healthy food groups can make bread healthier and even help keep you fuller longer.

Bread has a high glycemic index, just like sugar, says Bhuvan Rastogi, a nutritionist who specializes in healthy eating. Eating bread alone will digest very quickly and you will be hungry again within an hour.

Adding protein, fat, or fiber can lower the bread's glycemic index, making it more filling and preventing blood sugar spikes, says Rastogi.

Here are ways to eat bread that will keep you feeling full and prevent sugar spikes, according to expert Rastogi.

Add fat

Oil, butter, or sauce will help slow down digestion and make you feel fuller. But this is the least popular method because it only adds fat and no protein or fiber.

Add more vegetables

Rastogi says you can add two layers of cucumber, tomato and onion to your bread for an extra dose of fiber, about 3 grams.

Expert Rastogi said: This way is quite good, with high micronutrient content. However, it only has fiber but lacks protein, so it is not the most popular way to eat. The feeling of fullness will also be average, not high.

Concentrated protein source

It's best to combine all food groups: Add vegetables with beans or concentrated protein sources.

Rastogi suggests adding a dense protein source like soy sauce, egg whites or chicken, lean meat or bread with skim milk. He adds that this will help you feel fuller for longer.

Protein + fat combo

You can also combine protein and fat, like cheese and eggs, to feel more full, experts say. Peanut butter is also high in fat and low in protein.

Beans

Beans are high in fiber and moderate in protein, and they are very filling, making them a great choice, says Rastogi.

The best way: Combine them all

It's best to combine the above methods, concludes Rastogi. My recommendation is usually to add vegetables with beans or concentrated protein sources, according to Hindustan Times.

Source: https://thanhnien.vn/chuyen-gia-chi-cach-tot-nhat-de-an-banh-mi-185240627081415382.htm