Every morning, a sandwich with fried eggs: What do the experts say?

For many people, fried egg sandwiches are the ideal breakfast food, highly popular because they are easy to make, quick, and nutritious.

The crispy texture of the bread pairs perfectly with the smooth consistency of the egg. But what would happen if you ate this every day?

Dr. Rohini Patil, a nutritionist and CEO of the Nutrition Lifestyle Centre (India), affirms that it is perfectly normal and healthy to eat fried eggs with bread for breakfast every day, as long as the ingredients and portions are balanced, according to the Indian Express.

Eating fried egg sandwiches in moderation is appropriate for a balanced diet.

Photo: AI

The type of bread makes all the difference.

Dr. Patil explains that eggs are a rich source of nutrients, high in quality protein, B vitamins, choline, and essential amino acids, supporting muscle building, metabolism, and cognitive function. Therefore, the main factor determining the nutritional value of an omelet sandwich depends on the type of bread and the preparation method.

The following describes the effect of different types of bread on the nutritional value of fried eggs.

White bread: Highly refined, low in fiber, and digested quickly, it causes a spike in blood sugar and makes you feel hungry faster.

Whole-wheat bread (brown bread): Richer in fiber and micronutrients, slows down digestion, supports gut health, and helps you feel fuller for longer.

Whole grain bread: It's only truly good if it's whole grain bread. Many types of bread are still made from refined flour and then topped with various nuts.

Expert Patil advises against using too much oil or butter when frying eggs, or using white bread, as these are not only high in calories but also cause spikes in blood sugar levels.

Can eating fried eggs on a sandwich lead to weight gain?

Dr. Patil explains that eggs are great for weight management because they provide high-quality protein that helps increase feelings of fullness, stabilize blood sugar levels, and reduce cravings for snacks between meals.

For healthy individuals, 1-2 eggs per day is generally safe. However, the impact on weight management depends on the ingredients, composition, and preparation method.

Bread and cooking oil are the elements to pay attention to as follows:

White bread, with its added oil, is high in calories and can lead to weight gain over time. Whole-wheat bread, with its lower oil content, provides a longer-lasting feeling of fullness, improves insulin response, and makes weight maintenance easier.

Therefore, if chosen correctly, fried egg sandwiches can actually help with weight management.

Expert advice

Expert Patil recommends trying different ingredients to increase fiber, antioxidants, and micronutrients. You could try adding more vegetables like cucumber and tomatoes to your eggs and choosing whole-wheat bread for a healthier meal.

People with diabetes, high cholesterol, or cardiovascular disease should consult their doctor, but even for these individuals, omelets in moderation can still fit into a balanced diet.

Dr. Patil concluded: It is important to control portion sizes, the amount of oil used, and add fiber (such as vegetables or fruits) to make meals more nutritionally complete, according to Indian Express.

Source: https://thanhnien.vn/sang-nao-cung-banh-mi-trung-op-la-chuyen-gia-noi-gi-185251212215811589.htm