A slice of toast with butter and spread in the morning is a simple and delicious breakfast. But in addition to butter, marlin, and jam, there are actually healthier choices. Japanese nutritionist Hiroka suggested in an article that the nutritional v...
A slice of toast with butter and spread in the morning is a simple and delicious breakfast. But in addition to butter, marlin, and jam, there are actually healthier choices. Japanese nutritionist Hiroka suggested in an article that the nutritional value of the toast can be greatly improved by replacing the oil on the toast with "olive oil."
Margarine has low calories but great health risks.If you spread 10 grams of margarine and olive oil on toast, what will be the difference in nutritional value?
{99 9}10 grams of margarine contains approximately 72 calories and 8.3 grams of fat; 10 grams of olive oil contains 89 calories and 10 grams of fat.
Wouldn’t it be a good thing, at first glance, that margarine is lower in calories and fat? However, nutritionists explain that the key difference lies in the "quality of fat."
During the production of margarine, vegetable oils are processed and deodorized to produce a type of oil called "trans fatty acids." Studies have shown that trans fatty acids can increase the content of bad cholesterol in the body, disrupt blood lipid balance, lead to blood vessel obstruction and inflammation, thereby increasing the risk of heart disease and chronic diseases.
The World Health Organization (WHO) recommends that the intake of trans fatty acids should be limited to less than 1% of total calories, and no more than 2 grams should be eaten per day.
On the contrary, olive oil is rich in high-quality monounsaturated fatty acids, mainly oleic acid Omega-9, which can reduce the proportion of bad cholesterol (LDL), maintain good cholesterol (HDL), and protect cardiovascular health.
When purchasing olive oil, it is best to choose the highest grade "virgin cold-pressed extracted olive oil", which can retain the most nutritional value and antioxidant components, such as polyphenols and vitamin E. These substances can remove reactive oxygen species in the body and help prevent cell aging and chronic diseases.
How to make olive oil toast1. Season briefly and taste the natural aroma of olive oil
Pour about 2 teaspoons of olive oil on the toast, sprinkle with a little salt, bake in the oven until golden brown, and serve.
2. More ingredients, more nutrition.
If you want to add more flavor to the olive oil toast, you can put sliced bananas on it and drizzle a little honey. The tryptophan in the banana can help synthesize serotonin, which can help stabilize your mood and improve your concentration. Or sprinkle with soybean powder mixed with a little sugar. Soybean powder is rich in dietary fiber and is recommended to friends who want to improve the intestinal environment.
