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Croutons are slices of white bread cut into cubes that give a crunchy sensation to salads, soups, or other dishes. In fact, there are also people who like to eat croutons without any additives. You can buy it yourself in the market, but there's nothing wrong with making it yourself.
Because it is quite difficult to find croutons from whole grains that are rich in fiber. In fact, this type of crouton certainly contains higher fiber and is good for the digestive system.
The nutritional content of croutons
In 14 grams of plain croutons, there are nutrients in the form of:
- Calories: 57.8
- Fat: 0.9 grams
- Sodium: 99.1 milligrams
- Carbohydrates: 10.4 grams
- Fiber: 0.7 grams
- Protein: 1.7 grams
However, croutons may have a lower glycemic load because the type of fat used to fry them plays a role. The impact of consuming it on blood sugar levels becomes slower, does not necessarily make it skyrocket. glycemic index, there is no definite benchmark. However, considering that white bread has a glycemic index of around 73-77, it means that it is high. While whole-wheat bread has a lower glycemic index, which is between 72-76.
Benefits of consuming croutons
Benefits that need to be followed:
1. Energy source
Carbohydrates are the main source of energy when eating croutons. Adults are advised to consume carbohydrates around 45-65% of total daily calories. Not only makes the body energized to carry out activities, whole grain carbohydrates are also healthy.
2. Good for the digestive system
Making your own croutons at home will increase the fiber content in them. Ideally, adults should consume 25-34 grams of fiber per day depending on gender and weight.
The benefits of fiber can prevent constipation and smooth bowel movements every day. The insoluble fiber found in whole grains is also very good for gut health and the digestive system as a whole.
3. Reduce the risk of disease
The higher the intake of whole grains, the risk of heart disease and cancer is reduced. In fact, there was a 2016 study linking whole grain consumption with a reduced risk of dying from the disease.
4. Source of vitamins and minerals
Indeed, the micronutrient content of croutons is not significant. However, it contains B vitamins in the form of thiamin, riboflavin, niacin, and folic acid it.
In addition, there are also minerals in the form of iron. However, considering that the consumption of croutons cannot be too much, the intake of these micronutrients is also quite limited.
Is there an allergy risk?
Individuals who are allergic to wheat should not eat croutons. Usually, children are more susceptible to it. But when they reach their teens, these allergies can go away on their own.
Symptoms of wheat allergy that may appear are rash, nausea, stomach cramps, vomiting, diarrhea, runny nose, sneezing, headache, and asthma. In more severe cases, anaphylaxis may occur.
To be safe, always look carefully at the description on the crouton packaging before consuming it. Under the Food Allergen Labeling and Consumer Protection Act (FALCPA) of 2014, there are eight allergens that must be specifically labeled. Wheat is one of them.
Who should be wary of consuming it?
Although most people do not feel allergic when consuming croutons, there are still those who need to be careful eating them. Primarily, people who have the condition:
- celiac disease
People with celiac should not eat croutons that contain gluten. Make no mistake, people sometimes mistake a wheat allergy for celiac disease. However, the situation is different.
- Sensitive to gluten
Gluten-sensitive people who do not have celiac disease should choose a gluten-free choice. On the market, there are numerous options. Keep in mind, however, that cross-contamination is a possibility during the production, storage, and distribution stages.
- Sensitive to sodium
If you add croutons to soups or salads, there's a good chance the sodium levels will increase. Because most croutons contain added salt. In fact, flavorings such as parmesan cheese will also increase the sodium content.
Ideally, sodium intake for adults is no more than 2,300 milligrams per day. The ideal is 1,500 milligrams especially for people with high blood pressure.