He sandwich It is part of the food culture of several countries and since ancient times it has been an essential element in the diet of most Mediterranean countries, according to food anthropologist F. Xavier Medina, professor of Health Sciences Studies. from the Universitat Oberta de Catalunya (UOC), who specifies that it even came to represent its primary element since before, bread was a main food that could be accompanied by some food (what was called ‘companaje’). Over time, the expert adds, the consumption of bread changed, the piece began to open in half to incorporate foods of all kinds inside and it became a full meal.
Mediterranean countries, therefore, have a deeply rooted culture of bread. «From Portugal to Greece, and also on the southern shore. Perhaps they are different types of bread, but in all cases they have a relevant presence in different diets. It is our version of ‘fast food’, it is easy to make, quick and nutritious. Nowadays, in addition, sandwiches have become more gourmet in recent years, both in terms of their container, bread, and their content, which has become more varied and, sometimes, of higher quality. says the expert.
More variety, more quality and different formats, but how can they also be more healthy? According to nutritionist Violeida Sánchez, a collaborating professor at the UOC’s Health Sciences Studies, they can be, but in measure, since healthy eating requires a distribution and quantity of food that, in addition to covering the daily nutrient requirements, is varied and sufficient. «This includes all dishes and therefore also snacks. “It is not advisable to always eat snacks, nor would it always be advisable to always eat foods as valuable to the diet as farinaceous or legumes,” he warns.
A sandwich in itself is not a bad food for your health, but its excessive consumption could imply a increased carbohydrate intakewhich is one of the risk factors for becoming overweight or obese, with recognized consequences for health. “In any case, what could be considered most harmful to health would be more related to foods that we do not usually include in snacks and that are necessary for health,” he points out.
How to prepare a healthy snack
A sandwich can replace some of the meals and, at the same time, constitute a healthy option in the diet. You just have to take into account which food groups should be part of it to have breakfast, eat either have dinner. «For breakfast, it would have to include cereals, dairy products and fruit. This combination can be achieved using walnut bread spread with cheese and some slices of figs. And for lunch or dinner, it would have to include farinaceous foods, vegetables, vegetables and protein foods. “It is possible to obtain this combination if we prepare, for example, a sandwich with pita bread, spread with cream cheese, a few lettuce leaves and two slices of tomatoes dressed with olive oil and onion and strips of cooked ham or baked chicken,” explains the expert. There are even different formulas that allow you to consume two snacks a day and maintain a healthy diet, such as a small sandwich for breakfast complemented with a piece of fruit or a healthy drink and a sandwich for lunch, accompanied by dairy desserts.
According to the nutritionist, the most important thing to eat snacks in a healthy way are the ingredients they contain. “The amount of bread or the size of the sandwich are not as relevant as its content,” he explains. »A sandwich can provide between 150 and 500 kcal depending on its ingredients, therefore, when replacing a meal with a sandwich, the energy expenditure that has been previously made must be taken into account, if a fast has been carried out prior to the snack. consumption and the type of activity we hope to carry out.”
The fundamental thing is not to fall for the most everyday snacks and always eat the same ingredients; You should try to make the sandwiches very varied. Sánchez recommends making them with a resistant bread, such as white, whole wheat, rye bread or whole wheat bread, and using the foods in different combinations. For example, you can make a sandwich with roasted red pepper, tomato slices and portions of grilled tenderloin or a beef sandwich with roasted pepper, caramelized onion and mozzarella.
A good formula to save time can be Freeze the sandwiches. However, the nutritionist points out that it must be taken into account that not all ingredients freeze equally well.
In this sense, the expert clarifies that those that maintain their texture and taste after being frozen are, above all, those that contain cooked meats such as ham, chicken, turkey or roast beef. You can also choose fillings such as cheese, roasted pepper, fried onion, grilled eggplant, tortilla or spinach. However, other ingredients, such as lettuce and tomato, can become watery or lose consistency and make the bread excessively wet.
Furthermore, when preparing freezeliquid condiments that can moisten the bread when it defrosts should be avoided. “To prevent this, you can add sauces just before eating the sandwich or use consistent products such as hummus, cream cheese, virgin olive oil, olive paste or nut cream,” he explains. Likewise, it is advisable not to freeze sandwiches with poorly curdled tortillas and undercooked meat or fish due to the risk of poisoning.
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