Does panko have less carbs than bread crumbs?

1/4 cup whole wheat panko (Ian's brand): 70 calories, 0.5 g fat, 14 g carbohydrates, 2 g fiber, 3 g protein, 23 mg sodium. 1/4 cup plain breadcrumbs (average brand): 110 calories, 1.5 g fat, 20 g carbohydrates, 1 g fiber, 4 g protein, 220 mg sodium.

jessicalevinson.com - Panko: The Better Breadcrumb | Small Bites by Jessica

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The other day I shared a recipe for panko “fried” chicken — a healthier take on deep fried or pan-fried chicken. The concept of baking breaded chicken (or any other protein) instead of frying it isn’t a new one, but many people use Italian breadcrumbs or crushed cornflakes as the breading. I choose to use whole wheat panko breadcrumbs instead. Panko is a Japanese breadcrumb made from bread without crusts. It has a crisper, airier texture than most types of breadcrumbs. Panko stays crisp after cooking, unlike other types of breading, which can get soggy. Panko is lower in calories, sodium, and fat and higher in fiber than regular breadcrumbs: 1/4 cup whole wheat panko (Ian’s brand): 70 calories, 0.5 g fat, 14 g carbohydrates, 2 g fiber, 3 g protein, 23 mg sodium 1/4 cup plain breadcrumbs (average brand): 110 calories, 1.5 g fat, 20 g carbohydrates, 1 g fiber, 4 g protein, 220 mg sodium It’s important to p0int out that both Italian panko and Italian regular breadcrumbs are higher in sodium than plain or whole wheat varieties. You’re better off adding your own herbs and spices to reduce sodium levels. Most regular breadcrumbs have a long list of ingredients (remember, the longer the list, the more “stuff” is in there), not to mention partially hydrogenated oils (trans-fats), as opposed to panko, which generally has a shorter, more natural list of ingredients: Ian’s whole wheat panko ingredient list: Unbleached whole wheat flour, malt extract, yeast, sea salt. The average regular breadcrumb ingredient list is too long to post, but to give you an idea, it has a whopping 32 ingredients!!! I like to use panko instead of regular breadcrumbs when I make meatballs or burgers that require breadcrumbs for binding (like my edamame burgers) or to top casseroles (like my Chania moussaka).

Have you ever cooked with panko? What’s your favorite way to use it?

Note: I was not compensated to write about any of the products in the above post, and, as always, all opinions expressed are my own.

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Keto Breakfast Ideas: 6 Ways to Start the Day Without a Lot of... Jicama Hash with Turkey Bacon and Avocado. ... Scrambled Eggs With Tomatoes, Herbs and Goat Cheese. ... Ginger Spice Smoothie. ... Sauteed Veggies With Avocado & Poached Egg. ... Non-Coffee Vanilla Latte. ... Broccoli Sausage Frittata.

health.clevelandclinic.org - Keto Breakfast Ideas: 6 Ways to Start the Day Without a Lot of Carbs

Fuel up with protein and healthy fats for breakfast

A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet. Advertising Policy Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning. The jicama serves as a lighter alternative to traditional potato, while turkey bacon is a stand-in for pork. This versatile, protein-packed meal is easy on your digestive system and always a hit with the kids, too. A creamy, low-carb smoothie is a great way to start your day and get into fat-burning mode. And ginger is great for digestions. What’s the easiest way to upgrade a plate of greens? Put an egg on top! This tasty and comforting dish is good for breakfast – or lunch or dinner. For those who don’t want coffee, this latte is a great morning drink that provides healthy fat without caffeine. With a few veggies and precooked sausage, you can have this satisfying, savory frittata on the table in under 45 minutes.

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