Worst Global Health offender identified: Traditional British dish
The traditional Full English breakfast, a popular choice for many, has been found to be high in calories and saturated fat, containing six ultra-processed ingredients on average. However, by making simple swaps, you can significantly reduce the calorie content and improve the nutritional quality of this beloved meal.
Firstly, replacing fried bacon and sausages with lean protein options such as turkey bacon or chicken sausage can lower the saturated fat and calorie content. These alternatives are minimally processed, containing fewer emulsifiers and coloring agents.
Secondly, using whole grain or whole wheat bread instead of white bread or fried bread increases fiber and nutrients while reducing simple carbs and calories. Wholegrain toast adds 2 extra grams of fibre and removes 120kcal and ultra-processed batter compared to fried bread.
Swapping fried eggs or scrambled eggs cooked in butter for poached eggs or scrambled eggs made with minimal oil can cut fat and calories. Poached eggs have 20kcal less than fried eggs because they don't require oil.
Substituting fried tomatoes and mushrooms with grilled or roasted versions reduces added fat. These changes can cut the calorie content of a full English breakfast by 30-50% or more, depending on the specific choices.
For instance, a traditional full English breakfast can range from 700 to over 1,000 calories mainly due to fried meats, fried bread, and high-fat cooking methods. Using whole grain bread, lean turkey sausage, poached eggs, and grilled vegetables can drop the meal to around 400-600 calories or less.
In addition, adding more vegetables like spinach, kale, or other greens either as part of a salad or in a smoothie boosts fiber and micronutrient content without many calories.
Specific ideas include a Healthy Breakfast Sandwich made with whole grain bun, eggs, vegetables, and lean protein like chicken sausage, which reduces processed meat and added fats, making it more balanced and lower calorie.
Replacing dairy milk with plant-based milk alternatives (almond or oat milk) in accompanying drinks or recipes can also reduce calories while keeping nutrients. Including nutrient-rich options like overnight oats or chia pudding can provide fullness with fewer calories than a heavy traditional breakfast.
Interestingly, the study ranked the Full English breakfast as one of the worst meals for health. South Korea's kimchi and rice has the least calories and fat among the dishes in the study, with only 300kcal and 1 gram of fat. Australia's meat pie and chips came in second in the rankings for health, while Japan's miso soup and rice has 264kcal but 3 grams of fat.
Making baked beans at home instead of buying a tin saves 20kcal and reduces additives and sodium. Making the switch from pork sausages to turkey sausages in a full English breakfast reduces the fat content by 10g and saves 60 kcal.
In conclusion, healthier full English breakfast alternatives involve lean meats instead of traditional bacon and sausage, whole grain breads, cooking methods like grilling or poaching rather than frying, and adding more vegetables. These changes can cut calories by hundreds and improve nutritional quality significantly.
- By opting for lean protein options like turkey bacon or chicken sausage, you can lower the saturated fat and calorie content in a full English breakfast.
- Choosing whole grain or whole wheat bread rather than white bread or fried bread can increase fiber and nutrients while reducing simple carbs and calories.
- Swapping fried eggs or scrambled eggs cooked in butter for poached eggs or scrambled eggs made with minimal oil can help cut down on fat and calories.
- Substituting fried tomatoes and mushrooms with grilled or roasted versions can decrease added fat, thereby reducing the overall calorie content.
- Including more vegetables like spinach, kale, or other greens in a full English breakfast can add fiber, micronutrients, and only a few extra calories.
- Replacing dairy milk with plant-based milk alternatives in accompanying drinks or recipes can reduce calories while maintaining nutrients, providing a healthier breakfast option.
