White bread is high in sodium, high on the glycemic index, and practically lacking in fiber.
Foto: Ponyo Sakana / Pexels
Sandwiches are so popular for their convenience and easy preparation. Although they are not always a healthy option since can be loaded with sodium and saturated fat, that added to a low nutrient intake.
You can make tasty, healthy and nutritious sandwiches. Just make a few substitutions and add more good ingredients for more fiber, protein, vitamins, minerals, and antioxidants in exchange for fewer calories, saturated fat, and sodium.
1. Use whole wheat bread
White bread and other breads made from refined flour are not a healthy option. These products blood sugar levels rise rapidlyThey are high in calories and carbohydrates, but low in protein, fat, fiber, vitamins and minerals. White bread is one of the high glycemic foods to avoid.
What’s more, white bread is part of the list of the six foods with the most salt from the American Heart Association.
Opt for a bread that is made with only whole grains. Check that it has whole wheat, whole rye or some other whole grain as the first ingredient. One option may be 100 percent whole wheat bread.
2. Add vegetables
Don’t settle for a little lettuce and just two slices of tomato. Add more vegetables to your sandwich to obtain a greater load of vitamins, minerals, fiber and antioxidants that are beneficial for your body. Researchers reveal that eating more fruits and vegetables each day can make you live longer.
How about spinach, mushrooms for an unami flavor, peppers loaded with vitamin C Y avocado for heart-healthy fats and a boost of nutrients. Incorporate as many vegetables as possible.
3. Limit deli meats
Cold meats (ham, sausages, salami, etc.) are processed meats that they can harm your body in different ways. These meats are high in sodium and nitrate preservatives. They can not only increase your blood pressure and affect the health of your heart, but also that of your brain and increase the risk of diabetes and cancer.
Processed meat is classified by the World Health Organization as carcinogenic to humans. Only 50 grams of processed meat per day it can increase the risk of colorectal cancer.
4. Add healthy proteins
Protein is an essential nutrient for your body. It is also the perfect combination with fiber to obtain a sandwich that leaves you satisfied. There are many sources of healthy protein that you can add. An egg gives you 6 grams of high-quality proteinThey are also rich in vitamins and other nutrients, low in fat and calories (77 to 78 per unit).
Tuna is also an excellent source of protein, nutritious and low in fat. Other options are chicken, legumes, and nuts.
5. Substitute the mayonnaise
There is an ingredient that you can substitute for your mayonnaise. It is creamy, tasty, more nutritious, healthy and beneficial than mayonnaise. Also, it has fewer calories. It is about natural Greek yogurt, this food can substitute in various recipes for mayonnaise, cream and cream cheese.
The yogurt provides high-quality protein, is a source of calcium and is probiotic, which favors your gut microbiota. Regular mayonnaise adds 94 calories per tablespoon (14-15 g) and 10.3 grams of fat. One ounce of plain Greek yogurt (28 g) provides you with 2.6 grams of protein, 1.4 g of fat, and 27 calories.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.