Don't buy this kind of bread for breakfast, it has more calories than fried chicken

On an ordinary working morning, a worker who was buying breakfast picked up an ordinary pork floss bread at a convenience store.

120 grams, the size of a palm, guess how many calories it contains?

Image source: Dingxiang Life Research

After converting it according to the nutritional information table, I suddenly realized that one piece of bread has almost 500 kcal and contains 33 grams of fat? ? ?

I just wanted to have a simple breakfast, but who knew it would be so oily (at least the oil on the dough sticks is still on the surface, so you can tell how oily it is)😭

Calculation formula: 1729 * 1.2 ÷ 4.18 ≈ 496 kcal (1729 kJ per 100 grams, one loaf of bread is 120 grams, so multiply by 1.2; 4.18 is the conversion factor between kJ and kcal) Image source: Dingxiang Life Research

Who knows, it’s just a piece of bread! ?

A teriyaki chicken burger has 400 kcal, while a Big Mac has only 524 kcal. The fat content is even more outrageous, with a large serving of fries having only 18 grams of fat.

496 kcal, enough to eat a "hamburger + a pair of fried chicken wings + Coke Zero + an apple" combo, and still have some calories left...

Who would have thought that a small piece of bread could have such a high calorie content? Image source: Dingxiang Life Research

Bread may look ordinary, but it actually has such a high calorie density?

After carefully studying the ingredient lists of more breads, I found something even more shocking: this calorie assassin in the bread world is not an isolated case.

And there are things even more outrageous than this!

Calories of three types of bread

Worse than fried chicken and French fries

The richer the bread's ingredients, the more fancy the taste and texture, and the higher the calories.

The following 3 types of bread can easily turn into calorie assassins. Friends who are trying to lose weight must keep their eyes open and read the ingredient list carefully!

1

Filling: chocolate, pork floss, coconut flakes

The crust of stuffed bread is usually simple, but the filling is high in calories.

If you want the filling to be silky, soft and not dry, the easiest way is to add oil, lots of oil.

For example, the meat floss bread mentioned earlier contains a lot of vegetable oil and salad dressing, which increases the calorie content.

Chocolate bread is even more outrageous, with the fat content in many of them being as high as 25%+, which is more fat than fried chicken!

75 grams of chocolate sandwich bread ≈ the calories of a large fried chicken steak

There is also a hidden coconut filling, which is high in fat but tasteless, so you have to add sugar. In the ingredient list, there is more white sugar than coconut.

Image source: Screenshot of a product

2

Shortbread: croissants, pineapple buns, hand-torn buns

The crispy texture of croissants that fall apart when you bite them is the same as our hand-pulled pancakes: layer upon layer of puff pastry means layer upon layer of oil.

When kneading dough, there is more oil than water.

The fat content of pineapple buns is 15% to 20%, and the crispy crust is also a masterpiece of fat. And the hand-torn bread can be torn apart layer by layer, which is also the credit of oil 🙂

3

Fried: donuts, puff pastry

Other breads are baked, donuts are fried and then bathed in syrup and sprinkled with powdered sugar. The high-end version is also filled with cream filling...

It's simply the Western version of deep-fried sugar cookies.

Donut production steps - frying.

There is nothing to worry about if you know what you are eating. At most, you can control your mouth and eat occasionally to satisfy your cravings. What is annoying is that some breads look ordinary and taste just so-so, but they secretly make you fat...

As a common breakfast companion, how do we judge whether a piece of bread is healthy? Are there any healthy and delicious products to recommend?

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

How to buy healthy and delicious bread?

Pay attention to these 2 points

Many businesses have noticed people’s demand for healthy bread and have worked hard on the recipe and craftsmanship.

But you still have to keep your eyes open when buying.

1

Look at the ingredient list, the coarse grain ingredients should be at the front

Although many breads are labeled as "whole wheat" or "coarse grains", the first ingredient in the list is actually "wheat flour". Looking further down, a lot of oil and sugar are added...

Some people sprinkle some cereal grains on the surface of the bread before baking to create a "coarse grain atmosphere".

This kind of "whole wheat bread" has a low whole wheat content and high calories...

For real "coarse grain/multi-grain bread", the first ingredient on the list should of course be "whole wheat flour/coarse grain flour".

In the product ingredient list, coarse grain powder should be listed first

2

Look at the nutrition facts and bread types, choose the ones with less oil

Some sugar alcohol sweeteners can help reduce sugar usage, but replacing oil is a bit more difficult...

The easiest thing is to look at the nutritional label. It is recommended to choose those with a fat content ≤ 10% . Eating 100 grams of bread will not be a burden at all.

What if it is freshly baked and there is no nutrition facts or ingredient list?

It is recommended to choose the original flavor varieties without fillings , such as lye knots, bagels, etc. They have a pure grain and wheat flavor. The more you chew, the more addictive it becomes. It can also exercise your cheeks.

Original pure wheat, the calories per 100 grams are about 250 kcal. Image source: Dingxiang Life Research

For a richer taste, try a variety with cheese or dried fruit.

Compared to the greasy-looking chocolate and cream fillings, the natural oil and protein in cheese and the soft, sweet texture of dry, wet, and fragrant fruit can make the bread taste more layered and relatively healthier after baking.

Of course, you have to try it yourself to know whether it tastes good or not.

When you want to buy "low-fat and healthy" bread, you can try to refer to the following standards:

The main ingredients are whole grains and wheat;

Fat content ≤ 10%;

Keep the materials as simple as possible;

Delicious, delicious, delicious!

Planning and production

Source: DingXiang Doctor (ID: DingXiangYiSheng)

Review丨Zhang Mingkai, PhD Candidate in Food Science and Engineering, Jiangnan University

Editor: Wang Mengru

Proofread by Xu Lailinlin