Who doesn’t love a good breakfast sandwich? It is an easy quick and tasty solution to your morning jitters.
A breakfast sandwich consists of a sandwich that is filled with foods you may normally find in numerous breakfasts. It has all the goodness inside one tasty sandwich. However, breakfast sandwiches are not considered a particularly “healthy food” due to their high-calorie count and low fiber. Individuals who have celiac disease may find it difficult to consume a breakfast sandwich as they mainly focus on a gluten-free diet.
A breakfast sandwich can be prepared in numerous different ways as well as made without any gluten. Typically, a breakfast sandwich consists of scrambled eggs, white bread, sausages, ham, bacon, cheese, etc. However, what may be worrying for celiac patients may be the bread which consists of flour.
In the following article, we will cover all the ingredients that go into the construction of the perfect breakfast sandwich and investigate which certain ingredients may add gluten to your final product. We will also discover how you can treat yourself to a completely gluten-free sandwich that you will thoroughly enjoy and be able to make routinely.
Is a Breakfast Sandwich Gluten-Free?
In a nutshell, the answer will be no. Essentially, a breakfast sandwich is not gluten-free. Gluten is a type of protein that is usually found in various foods that are used quite commonly, such as bread, pasta, cereals, and pizza. It does not necessarily provide any nutrients that are essential for the human body.
A breakfast sandwich is a common meal worldwide, and it does not seem like that will change anytime soon. It first originated in England and has made its way across the globe. Many new varieties exist with lots of new ingredients and combinations which may surprise you. It is served in restaurants, diners, fast food joints, and delis.
It mostly consists of a variety of meats as well as eggs- whether they are scrambled, or sunny side up may be dependent upon the customer’s choice. However, a breakfast sandwich can no longer be called a breakfast sandwich if it misses its main ingredient, which is the bread. Hence, the name “sandwich”. Bread contains a good amount of gluten and is in the category of baked goods. It also consists of grains, as well as wheat.
Therefore, if you are looking to order a breakfast sandwich from any restaurant, diner, or fast-food joint, I would recommend that you inquire about the ingredients that the sandwich may contain, whether or not the bread contains gluten and whether the franchise has a bread that does not contain gluten to suit particular customers demands.
Nowadays many restaurants do try to cater to their individual customer’s demands to the best of their abilities as a gluten allergy has become quite common over the years.
How Much Gluten Is There in Bread?
According to research that was held by glutenfreewatchdogs.org, regular white bread contains up to 12,400 milligrams of gluten per 100 grams. And according to this information, a single slice of bread would contain around 3515 milligrams of gluten.
To put it into perspective, a breakfast sandwich would have about 7030 mg of gluten. Gluten in small amounts may not result in your body having an adverse response to it unless you are extraordinarily sensitive to gluten.
However, we wouldn’t suggest consuming a breakfast sandwich that contains gluten, since bread has the highest percentage of gluten, which rounds up to around 12-14% and the symptoms may include indigestion, stomach cramps, nausea, vomiting, or even a skin rash.
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A Breakfast Sandwich Can Still Be Made Healthy
As we addressed before, a breakfast sandwich is not particularly the healthiest breakfast one could have to start off their day, but it certainly is quite filling. Due to the high meat consistency, it cannot be good for your digestive over time.
A very meat-dominant diet would also consist of fried meat with unhealthy oils that can make you prone to diseases such as diabetes, heart disease, as well as obesity. Therefore, a healthier solution for a breakfast sandwich may also be available by tweaking some ingredients.
A breakfast sandwich often contains chicken which is a good source of protein and is considered essential for muscle building. “Chipotle” offers a very healthy, low-calorie, high protein, and full of nutritional value breakfast sandwich. Their “Panera” wrap consists of actual vegetables such as avocado, as well as spicy-sweet peppadew peppers which are low in calories, and high in vitamins and minerals. The nutrition per sandwich adds up to:
- 450 calories
- 29g protein
- 32g carbs
- 25g fat
Prepare Your Own Gluten-Free Breakfast Sandwich at Home
To make your own gluten-free breakfast sandwich, you ought to look for gluten-free bread which is quite accessible today as Udi’s is a well-known gluten-free brand offering a variety of gluten-free bread.
First, take two slices of bread. Spread the condiments that you wish to have on your sandwich, whether it is mustard or mayo on each slice of bread, and then add your main filling, such as deli meat, hummus, or even egg salad depending on what you are in the mood for.
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Why Gluten-Free Breakfast Sandwiches?
So, what exactly is making people so concerned about whether their breakfast sandwich is gluten-free or not? It is not considered as a healthy meal anyway, so why is gluten such a big issue?
Well, the most obvious reason for this change is to avoid or treat celiac disease. The number of people suffering from this disease has been growing at a steady rate over the past couple of years due to the poor diets of consumers today. This disease causes headaches as well as fatigue.
Celiac disease will not be coming to halt anytime soon due to our high intakes of food containing high levels of gluten. Therefore, a gluten-free diet may be a better option in order to avoid this disease and a step toward a healthy lifestyle as results show that a gluten-free diet leads to numerous health benefits such as improved cholesterol levels, lower inflammation, as well as reduced risk of heart failure.
If you are a breakfast sandwich enthusiast, we suggest you try to balance your diet and enjoy this meal on certain days instead of consuming it every day, as some variations in your diet can keep things interesting and keep you healthier.
We hope this article helped curb your doubts as we have discussed whether a breakfast sandwich is gluten-free as well as the severe health disadvantages you could face with a poor diet. Not to mention, the benefits of a gluten-free diet may help give you more insight and a clearer vision about what might be the best option for you.