Steamed bread is one of the most eaten staple foods in the north, but some friends say that they are tired of eating steamed bread every day, and they like to eat bread.
Of course. But don't choose the kind of bread that can be layered and has a sweet texture, such as croissant (croissant), pineapple bun, mille-feuille toast, and Danish pastry. They all have a lot of sugar and butter added to them, so the energy is also the highest in bread, for example, a croissant has an energy of up to 400 kcal/100 grams, which is already a high-energy food.
If there is also a jam, cream, bean paste, chocolate sauce sandwich, the energy is often higher, for example, a certain chocolate sauce sandwich bread has an energy of up to 477 kcal/100 grams, which is twice the energy of steamed bread.
Is there a bread that can replace steamed bread, which does not add extra energy and has a special taste? There really is, some of them have the same energy as the energy of steamed bread 236 kcal/100 grams (987kJ/100 grams), and some have lower energy than steamed bread, this article will share with you 4 kinds of excellent bread.
1. Baguette
Baguette is an abbreviation for baguette, which is only made with four ingredients: flour, yeast, water and salt, and nothing else can be added to the baguette. Generally, the baguette that meets this requirement has an energy of around 200 calories per 100 grams, which is lower than that of steamed bread.
However, there are also some baguettes on the market with white sugar, sesame seeds, flax seeds, and chia seeds, that is, improved baguettes, most of which are higher in energy than steamed bread.
In addition, I would like to remind everyone that compared with steamed buns, the salt content of baguettes is higher, for example, the salt intake of 100 grams of a certain original baguette is equivalent to 1.37 grams, so if you use baguettes as a staple food, the dishes of the meal need to be appropriately reduced.
Figure: 546 mg sodium = 1.37 g salt
In addition, the baguette is the best to eat freshly baked, and then eat it the next day, it takes more teeth, and some friends say that the cheeks hurt when chewing, in this case, spray some water and re-roast.
2. Ciabatta, Italy
Ciabatta is a type of bread of Italian origin, the ciabatta is long, flattened and looks like a slipper, which may be where its name (ciabatta means slipper).
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The difference between it and baguette is that in addition to flour, yeast, water and salt, 3%~5% olive oil will be added. So its energy is a little higher than that of baguettes, according to the United States Department of Agriculture, the energy of Chabata is 250 kcal/100 grams, but this energy is only a little higher than that of steamed bread, and it can still be eaten as a substitute for steamed bread.
Like baguettes, there are many improved versions of the Chabata on the market. For example, a certain ciabatta is mainly made of whole wheat flour, using extra virgin olive oil, adding sugar substitutes to increase sweetness, and the energy is only a little higher than that of steamed bread, 244 kcal/100 grams, and mono- and diglycerides are added to slow down the aging of bread, so it can be shelved for 30 days in a cool and dry place.
Another example is another chabata, the energy is only 211 kcal/100 grams, the energy is lower than steamed bread, and the ingredients are added with dried grapes to increase the sweetness, calcium propionate and sodium dehydroacetate are added for preservative, and the shelf life is 5 days.
In Italy, ciabattas are particularly popular in two ways: slicing them, drizzling them with olive oil, and dipping them in sauces, such as pasta to eat the leftovers, or sandwiches with cheese and ham.
3. German lye bread
Lye bread is a traditional type of bread in Germany, the most common being the brezel knot, also known as the German knot, in addition to this shape, the flowering of the head balloon bread is also common.
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Unlike baguettes, it is formulated with flour, salt, water, yeast, sugar and butter.
As for energy, the USDA data is 250 kcal/100 grams, and I also searched for three, and the energy is 227 kcal/100 grams, 258 kcal/100 grams, and 276 kcal/100 grams. Therefore, some have lower energy than steamed bread, and some have higher energy than steamed bread.
The skin of lye bread is mostly dark brown, because it is soaked in lye (sodium hydroxide) before baking, and traditional lye bread is sprinkled with sea salt, which is the small white particles on the surface.
Most of the pre-packaged lye bread sold on the market does not have white salt grains, but because salt is added to the recipe, the soaked alkaline water also contains sodium, so the sodium content is high.
I searched for two whole wheat alkaline knots, the sodium content is 432 mg/100 grams, 611 mg/100 grams, eat 1 (the former is 100 grams each, the latter is 60 grams each), the salt intake is equivalent to 1.06 grams, 0.9 grams, from this point of view, if you replace the staple food with alkaline bread, then the dish should also try to put as little salt as possible.
Figure: The first paragraph
Figure: Section 2
4. Bagels
Bagel is said to have originated in Poland, but it is popular in the United States, where there is also a National Bagel Day (January 15).
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Unlike baguettes, in addition to flour, water, salt and yeast, sugar and oil are added to the ingredients, and it is also scalded in hot water before baking, so that the egg whites on the surface of the dough solidify and taste chewy.
In addition to the original bagels, raisins, dried cranberries, diced oranges are often added to the dough, and some bagels are sprinkled with sesame seeds, garlic grains, cinnamon powder, etc.
Generally speaking, the energy of plain bagel is low, for example, the energy of a popular original bagel is 254 kcal/100 grams, which is slightly higher than steamed bread, but this is not necessarily.
Pictured: The original bagel on the left
I searched for another plain whole grain bagel and cranberry bagel and found that the energy of both was 369 kcal/100 g and 211 kcal/100 g respectively.
Pictured: Plain whole grain bagels
Pictured: Cranberry bagels
If the corresponding unit of energy is kilojoules (kJ), divide this number by 4.184 to be the corresponding number of kilocalories.
It's a classic way to eat it by cutting it in the middle, smearing it with cream cheese, and then topping it with smoked salmon, eggs, avocado, red onions, and more.
summary
These 4 types of bread can all be as energy as steamed bread, or lower than steamed bread, and it is a good choice to use them as a staple food. But when buying, be sure to look at the nutrition facts list and choose one with an energy ≤987kJ/100g. In addition, they are high in sodium, so when eating them as a staple food, you must pay attention to one point, that is, to reduce the salt in the meal, so that the sodium can be controlled overall.
In addition, they taste similar to steamed buns, and they are often more chewy, but the price is also more expensive than steamed buns, and whether you eat them often depends on personal preference.
bibliography
[1]https://www.snowflake.co.za/recipes/ciabatta
[2]https://fdc.nal.usda.gov/fdc-app.html#/food-details/444867/nutrients
[3]https://www.world-grain.com/articles/10326-ciabatta-a-classic-italian-bread
[4]https://www.kingarthurbaking.com/recipes/classic-pretzels-recipe
[5]https://fdc.nal.usda.gov/fdc-app.html#/food-details/585596/nutrients
[6]https://www.bbcgoodfood.com/user/140789/recipe/authentic-german-pretzels
[7]https://www.nutrition.gov/recipes/homemade-bagels
Planning and production
Source丨Nutritionist Gu Chuanling