这些面包真的不建议多吃……

摘要：From a nutritional perspective, steamed buns, called mantou in Chinese, are lower in calories, fat, and sodium content compared to

面包是很多人的早餐必备，方便食用、节约时间，而且经济实惠。

不过，面包你真的吃对了吗？

图源：CFP

面包和馒头谁更营养？

基于原料的不同，虽然面包和馒头都是富含碳水化合物的主食，但它们在营养上存在较多的差异。

从营养上来看，馒头的热量、脂肪、盐的含量都比面包低，面包的优势在于蛋白质含量普遍会比馒头高。

From a nutritional perspective, steamed buns, called mantou in Chinese, are lower in calories, fat, and sodium content compared to bread. The advantage of bread, however, lies in its generally higher protein content.

面包“吃错了”有哪些危害？

1.不利于控制血糖

警惕：蜂蜜小面包、带馅面包

这类面包大多都属于高GI食物，配料中往往还含有较多的添加糖。常吃它们不仅会增加患龋齿的风险，也不利于血糖的控制。

Breads like honey buns or sweet-filled varieties are typically high-glycemic-index (GI) foods that have significant amounts of added sugar. Regular consumption elevates risks for dental caries and impairs blood sugar control.

图源：IC

2.诱发心血管疾病

警惕：手撕包、可颂牛角面包、椰蓉面包、巧克力馅面包

这类面包大多都含有较高的脂肪，并且，其中含有的脂肪还包括饱和脂肪酸或反式脂肪酸。

黄油、椰蓉通常是饱和脂肪酸的贡献者；起酥油、人造奶油、人造黄油、代可可脂巧克力酱，不仅是饱和脂肪酸的贡献者，还可能含有反式脂肪酸。

Indulging in buttery or rich breads such as croissants, pull-apart rolls, coconut buns, or chocolate-filled options introduces excessive fats – often saturated fats from butter/coconut, or trans fats from shortening/margarine.

经常吃它们会增加患心血管疾病的风险，也会促进身体炎症反应的发生。

This pattern increases cardiovascular disease risk and promotes systemic inflammation.

3.不利于控血压

警惕：肉松面包、芝士面包、面包+火腿肠

肉松和芝士大多盐含量不低。面包中本来也会含有一部分盐，普通面包的钠含量一般为300mg/100g左右，若是再加了较多的肉松和芝士，钠含量会增加不少。经常吃这种面包，全天盐摄入量容易超标。

Sodium-heavy options like pork floss breads, cheese breads, or breads paired with processed meats contribute to elevated blood pressure. These items compound the inherent sodium in bread, about 300mg/100g, making it easy to exceed daily salt intake limits.

高盐饮食对控血压可不友好，会增加患高血压的风险，高血压是脑卒中的重要危险因素。

图源：IC

4.长期只吃面包可能营养不良

很多人忙起来什么也顾不上吃，直接“炫”1个大面包，再喝1瓶水，一餐就这样解决了。长期单一地食用面包，很可能会导致营养不良，不利于身体健康。

Relying exclusively on bread long-term may lead to nutritional deficiencies and compromised health due to limited dietary diversity.

如何挑选1个“好”面包？

关于如何挑选“好”面包，有以下5点建议。

1.看种类

多选全麦面包、碱水面包、贝果、法棍、大列巴，这些面包的加工用料较少，基本上面粉、酵母、水、盐就能搞定；全麦面包还能提供更多的膳食纤维、B族维生素、矿物质等营养，饱腹感强。

When choosing bread, prioritize minimally processed varieties such as whole wheat, pretzel bread, bagels, baguettes, or dense rye bread, which typically require only basic ingredients like flour, yeast, water, and salt.

少选带馅面包、热狗面包、牛角包、手撕包、椰蓉面包、肉松面包、蜂蜜小面包。

Conversely, limit consumption of filled breads, croissants, pull-apart rolls, coconut buns, pork floss breads, and honey buns.

值得注意的是，真正的全麦面包，外表不会是白白净净的，大多呈现褐色或者深褐色，看起来不光滑、很粗糙，有的还能看到完整的谷物颗粒和麸皮。

图源：IC

配料表中全麦粉/黑麦粉应该排在第一位，如果标注了含量更好；选择含量≥51%的，这是因为2021年中国营养学会制定了T/CNSS 008-2021《全谷物及全谷物食品判定及标识通则》团体标准，限定全麦面包中全麦粉含量不得少于51%。

For whole wheat bread, ensure whole wheat/rye flour is the primary ingredient (ideally ≥51%).

2.看配料表

尽量选配料表短一点的，能避开起酥油、人造奶油、代可可脂巧克力、黄油、白砂糖、果葡糖浆的更好。

Scrutinize ingredient lists: opt for shorter lists and avoid products containing shortening, margarine, cocoa butter substitutes, excessive butter, white sugar, or high-fructose corn syrup.

3.看营养成分表

如果是普通面包，选热量和钠含量相对较低以及蛋白质相对高一些的就好；如果是全麦面包，还得注意膳食纤维的含量，选高的。

Nutritionally, select regular breads with lower calories/sodium and higher protein; for whole grain options, prioritize higher fiber content.

比如下图的A款就比B款更值得推荐。

4.选小包装的

小包装的面包比较容易控制食用量，避免一次吃得太多。

5.注意营养搭配

若是想面包和健康兼顾，那就搭配天然食物，圣女果、水果黄瓜、西红柿、猕猴桃、橘子、牛奶、无糖酸奶、煮鸡蛋、鸡腿等都是不错的选择。

Practical strategies include choosing small-portion packaging to manage intake and complementing bread with nutrient-dense foods like vegetables (cherry tomatoes, cucumbers), fruits (kiwi, oranges), dairy (milk, unsweetened yogurt), or proteins (boiled eggs, chicken) for balanced nutrition.

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