French toast is familiar with eggs, milk and white sticky rice. But with a few small changes, this dish can become an ideal choice for people on a diet rich in protein, low in fat.
According to nutritionist Pooja Kedia (India), just switch to a grilled banh mi, add egg whites, protein powder and a little low-fat cottage cheese, you can create a grilled banh mi that provides 3040 grams of protein per serving. Protein digests more slowly than carbohydrates or fats, helping you feel full longer and reducing your daily calorie intake, explains Kedia.
Two simple, highly effective recipes
To make a basic protein-rich French grilled noodle soup, you need 4 slices of whole grain noodles, 4 egg whites and 1 whole egg, half a cup of low-fat milk or unsweetened plant-based milk, 1 tablespoon vanilla protein powder, and 1 tablespoon cinnamon. Mix the mixture well, steep the cake, then pan with coconut oil.
With the version with cottage cheese, you can add half a cup of low-fat cheese to the filling or spread it on your face after frying. Each serving can be up to 40 grams of protein, suitable for both athletes and those who need to control their weight, the expert added.
Eat right, lose weight sustainably
According to the United States Department of Agriculture (USDA), 100 grams of grain branchlets contain about 11.6 grams of protein, whole eggs have 12.4 grams and low-fat cottage cheese has 11 grams. When you combine these ingredients in your breakfast allowance, you get a combination of lean protein, complex carbohydrates, fiber, and good fats.
They help stabilize blood sugar, reduce fat storage and provide long-lasting energy. In particular, choosing a fiber-rich spinach helps slow down sugar absorption, instead of causing insulin spikes like white spinach," said Ms. Kedia.
Experts also warn: avoid avocado and sugar syrup, prioritize coconut oil, olive oil, cinnamon or fresh fruits such as berries to increase natural sweetness and add antioxidants.
"Although it is a protein-rich dish, it is still a fried dish. You should eat in moderation to avoid consuming too much unnecessary fat," Kedia emphasized.
