It is also in order to meet the needs of consumers that oatmeal cookies, Coix seed biscuits, calcium iron biscuits, yogurt biscuits and other biscuits have appeared in the market, which gives consumers reason to believe that a biscuit can not only meet the needs of taste, but also provide a variety of nutrition. Why not?
However, nutrition experts remind that different people should choose biscuits according to their health status.
How much nutrition is there in the biscuit?
At present, one of the main demands of biscuit production is to pursue good taste. In many biscuit advertisements, taste and delicacy have become the main factors to attract consumption. Meng Lina, a national second-class nutritionist, said that the pursuit of taste is important, but the nutrients in biscuits must not be ignored.
In fact, the biscuits sold in the market are listed on the package, indicating the content of various nutrients in the product. Consumers should pay attention to the ingredient list when buying. Take a packet of calcium-fortified cookies as an example. The contents of five ingredients are listed in the table of nutritional ingredients, in which each biscuit100g contains 468kcal of energy, 8.3g of protein, 0.7g of fat17g, 70g of carbohydrate and 365mg of calcium. Judging from the energy supply ratio of the three nutrients, the fat content is high and the protein is insufficient. After strengthening, only calcium can meet 30% of daily needs. In addition, vitamins, dietary fiber and other equally important nutrients have not appeared. Therefore, replacing a meal with a packet of biscuits can not provide adequate and balanced nutrition for the body except for providing energy, protein deficiency and a part of calcium.
Since biscuits can't provide sufficient nutrition, can they be used as diet food? Meng Lina said that in terms of energy, the energy of biscuits is generally about 468 calories per 100 grams, while the same amount of rice is only 1 14 calories, which is four times that of rice. Where does such a big energy come from? Low-gluten wheat flour and a lot of fat make cookies soft and crisp. Although the surface does not look greasy, it contains 17% fat. No matter what other nutrients are added, it can only be regarded as a food with low nutritional density. Therefore, it is unwise to use biscuits instead of dinner to lose weight.
What should I look at when buying cookies?
When choosing cookies, did you carefully check the ingredients and nutrients on the package? According to a survey, most consumers generally don't look at the product information on the package, and less than 20% people pay attention to the ingredient list and nutrition information. Many consumers who buy cookies are influenced by advertisements and don't really understand the products they want to buy.
There are some sayings in the market at present? Healthy? 、? Nutrition? Cookies, such as carrot biscuits and tomato and vegetable biscuits. From the name, these biscuits should contain nutrients such as carrots, but in fact, many of them are labeled as? Carrot cookies? In fact, there is no carrot in the ingredients of our products. ? Adding other nutrients to biscuits can make the body healthier in a complementary way. However, if we only add additives to bring out the taste of certain ingredients, then there is no nutrition at all. ? Meng Lina said that this kind of biscuit can only meet the human body's demand for one nutrient (carbohydrate), and other nutrients are very limited. To choose a relatively good biscuit variety, we must first learn to read the nutritional information on the package.
Look at the kind of raw materials. Cookies are mainly refined white wheat flour, which has low nutritional value; If other coarse grains, beans or vegetables are added to the ingredients, the nutritional value will be improved. However, it is not enough to look at the publicity on the packaging. We should learn to observe the ranking order of various raw materials on the ingredient list: the greater the dosage, the higher the ranking. If the product is advertised? Contains vegetables? Vegetables are even behind food additives such as salt in the ingredient list, which means that the addition amount is very small and the nutritional components are limited.
Look at the type of fat. In order to increase the crispness of biscuits, a large amount of grease is usually added. Among all kinds of oils, ordinary vegetable oil is relatively good, while animal oils such as butter and butter are not as valuable as vegetable oil because of their high saturated fatty acids. There are all kinds? Shortening? 、? Vegetable cream? 、? Hydrogenated vegetable oil? Common nouns such as "trans fatty acids" mean more unhealthy because they contain a lot of trans fatty acids. Although the food processed with this oil can make the taste of the product more crisp, the intake of trans fatty acids is not good for human health. At present, the relevant standards require that the content of trans fats must be standardized on the food nutrition composition table.
Look at the fat content Although the fat content of biscuits is generally high, we should try to choose varieties with low fat content. According to the fat function ratio, the fat content of biscuits should be at least below100g. If you want to know the fat content, you can wrap the biscuit in a paper towel and press it tightly. After half an hour, observe how much oil seeps into the paper. The more oil seeps out, the higher the fat content of biscuits. If you don't feel greasy when you eat it, instead, a lot of oil oozes out, indicating that the oil saturation is very high, and long-term consumption is not conducive to health.
Look at the additive content. Generally, various ingredients such as leavening agent, sweetener and emulsifier are added to cookies. Although it will not affect your health if you use it within the prescribed dose, it is not a wise choice to eat a lot of food containing additives. Especially sandwich cookies. What's inside? Heart? Raw materials such as fruit juice or milk are rarely added, and various essences and pigments are used for blending to achieve attractive taste and color.
Of course, biscuits are not useless as non-staple food. At present, there are many fortified biscuits on the market to choose from. The most common thing is to add calcium or vitamins to biscuits, and also add some coarse grain products such as whole wheat and oats. Although the price is slightly higher, their nutritional value is undoubtedly greatly improved. When dinner is not guaranteed, this kind of biscuit is healthier than ordinary sweet biscuits.
Choose according to your own needs
As a snack, biscuits have become an indispensable food in daily life. However, with the increasing variety of biscuits, many consumers have no choice when facing different kinds of biscuits. Nutrition experts say that in real life, many people just choose cookies according to their personal tastes. In fact, different people should choose suitable varieties according to their personal health.
Choose biscuits according to salt content: As there are more and more patients with chronic diseases such as hypertension, coronary heart disease and kidney disease, the low-sodium diet is increasingly recognized by people and becomes one of the leading items in the daily diet of such patients. According to reports, a biscuit with moderate salty taste contains sodium per 100g 100 ~ 200mg. Consumers can calculate according to this standard or the specific sodium content marked on the biscuits, and how many biscuits they can eat besides dinner will not exceed the daily sodium intake. For people who are usually sweaty, you can choose to eat soda cookies to supplement the lost salt.
Choose cookies according to the types of sugar: There are many kinds of sugar, including starch, various polysaccharides, maltodextrin, disaccharide and monosaccharide. Experts suggest that diabetic patients should choose aspartame as a calorie-free sweetener, and starch, polysaccharide and maltodextrin with relatively low glycemic index can also be eaten in small quantities. Patients with coronary heart disease and hyperlipidemia should not choose monosaccharide or disaccharide.
Selection method of fortified biscuits: At present, there are fortified biscuits with trace elements, minerals and vitamins, such as high calcium, high iron and vitamin A, etc. And high fiber biscuits are more common in the market. Different people can choose according to their own needs. Generally, middle-aged and elderly people can choose some high-calcium biscuits and vegetable biscuits, and children can choose biscuits with high calcium, high iron and vitamin supplements.