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In a bakery, do you have trouble choosing your sandwich? Know that if the garnish is important, the choice of bread is just as essential. Julie Boët, dietician-nutritionist, reveals 5 tasty and healthy options for us.
How to compose a “healthy” sandwich?
All good sandwich starts with good bread. “”To be satisfied, balanced and he holds up to the next meal, he must contain proteins (animal or vegetable), fibers (vegetables, raw vegetables), a source of good fat (olive oil, avocado, seeds …) and a portion of carbohydrates, whose bread is part. But beware: not all breads are created equal. Some cause blood sugar peaks, are poor in fiber, very salty or ultra-transformed. The choice of bread can therefore make a real difference on satiety, energy and metabolic health“, Recognizes Julie Boët.
Here is his tips for choosing the “good” bread, taking into account their glycemic index, their richness in fiber and their salt content.
Full bread at the leaven (100 % complete flour)
A great classic. “Rich in fibers (especially insoluble), this bread presents a low IG, especially if it is natural sourdough, which improves the digestibility of gluten and decreases glycemic impact. It is full, nourishes the microbiota, and allows to hold to the next meal. In” other terms, it is perfect with lean and raw vegetable proteins “, relates the dietician-nutritionist.
Full rye bread
“The rye has a moderate glycemic index, lower than wheat. He is also rich in fiber and antioxidants. It is also a bread generally less salty than the average. It has a rustic taste that goes well with various and varied toppings: fresh cheese, eggs … or some grilled vegetables”, reveals the expert.
Legume bread (chickpeas, lentils, beans)
“Locks with legumes, still little known, mix cereal flour and legume flour, which increases their content of vegetable protein and fiber. The glycemic index is moderate at low, and they are full. An ideal sandwich for vegetarians or for all those who wish to vary their protein sources. seeds “, advises the specialist.
Linen and sunflower seed bread (full of full flour)
“The seeds of this bread add omega-3, fibers and sandwich proteins. If, as a bonus, the base is a complete or semi-complete flour, it is a very good bread for satiety. To promote balance, it must be accompanied by lean proteins such as fish or tofu”, assures the nutritionist. “Beware all the same for the amount of seeds: in excess, bread will become fatty and dense”, she warns.
Full pita bread or a wrap based on full flour
“Practical to prepare compact or” rolled “sandwiches, they are often less rich in crumbs, therefore more digestible and less caloric. If they are made from complete and not very salty flour, they are good nomadic options. To garnish generously with vegetables, proteins, and a net of olive oil or homemade yogurt sauce”, concludes Julie Boët.
Regarding a little more traditional breads, type baguette or bread Viennese, they are a little less interesting in the nutrition.
- The classic white wand is made from very refined flour (type 55), therefore poor in fiber, with a high glycemic index, which can promote cravings or fatigue strokes after the meal;
- Viennese bread, on the other hand, contains in addition sugar, milk and sometimes butter, which further increases the IG and the caloric density.
But don’t panic: eating from time to time is no problem, especially if the rest of the meal is well balanced. A baguette sandwich with quality proteins, vegetables and a little good fat will always be better than a sautéed meal or ultra-transformed food.