I want to confess that I am an absolute die-hard fan of sandwiches, any kind and every kind of sandwich. As a kid, it used to be our everyday school lunch. Easy to make, with hundreds of variations. 

But in today’s world, it saddens me when I see some people think that they have to avoid bread altogether to lose weight. I know they think it’s because the bread will cause weight gain. 

If one pays attention to what goes into the sandwich, it can be a very healthy meal option. But really, it comes down to the bread and everything else that goes with it.

Yes, one can enjoy a sandwich for a diet and still lose weight. However, if you load up veggies, use healthier bread and carefully select the protein portions.

The recipe for this week in the sandwich category is Paneer Panini, a high-protein vegetarian option. You can pile on as many vegetables as you want to add color and fiber apart from nutrients.

Watch Our Paneer Panini Recipe Below:

-2 tbsp red onion finely chopped 

-2 tbsp lettuce

-1 tsp organic canola mayonnaise

-1 tsp grated lemon rind

-1 tsp flax seeds crushed

-1/4 tsp freshly ground black pepper

-1 tsp cheddar cheese

-2 tsp grape tomatoes

-100g paneer

-2 slices of oatmeal bread

-1 tsp olive oil 

-Combine the first 7 ingredients in a medium bowl thoroughly

-Place two bread slices on a flat surface; top one bread slice with some cheese mix

-Add a paneer slice to the other bread slice

-Heat a large skillet over medium heat

-Lightly coat the skillet with cooking spray. Place the sandwich in the pan; top with another heavy skillet

-Cook for 3 minutes on each side or until lightly browned (leave skillet on the sandwich as they cook)

-Cut the sandwich in half and serve on a platter

To answer the lingering question about bread, it mainly provides our bodies with carbohydrates and fiber, and carbohydrates are the primary nutrient in bread and the body’s leading source of fuel for energy. There are two types of carbohydrates in foods, simple and complex.

Simple carbohydrates are broken down quickly by the body into sugar to be used as energy.

Complex carbohydrates or also known as starches are found in whole-grain bread and other grain-based foods.

They are usually a better choice as the body takes a longer time to break them down. Our body parts, such as the kidneys, muscles (including the heart), brain, and nervous system, use carbohydrates to function correctly.

Fiber may reduce the risk for some chronic conditions such as constipation and hemorrhoids and keeps the gut healthy. It may help prevent cancers like colon cancer and help reduce the risk of heart disease and diabetes.

But we can say that all bread is not suitable for us as eating bread made of highly processed flour with refined carbs stripped of fiber, bran, and germ means eating extra calories with no nutrients.

We can consciously look for healthier bread made from whole grains, sprouted grain, rye, oatmeal and sourdough varieties. Whole-grain loaves of bread contain fiber and antioxidants such as vitamin E and selenium and iron, magnesium, zinc, and B vitamins.

For people with diabetes, eating complex carbohydrates, such as whole-grain bread, can help regulate blood sugar. According to the USDA, eating whole grains is associated with a reduced incidence of type 2 diabetes and lower body weight and protection against cardiovascular disease. ¹https://pubmed.ncbi.nlm.nih.gov/22642074/

Related Article: Bread-Healthy Or Unhealthy

The other question we all come across is if we can consume cheese sandwiches for our health-conscious diet. The answer is yes; if you’re looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat.

Paneer or cottage cheese (in the western world) is a curd cheese with a very mild flavor and a smooth texture, high in protein and includes B vitamins and minerals like calcium, selenium, and phosphorus. ²https://fdc.nal.usda.gov/fdc-app.html#/food-details/173417/nutrients

Paneer or cottage cheese may also help promote weight loss. Studies suggest that a diet including cottage cheese and more fruits, vegetables, and whole grains may be highly effective for maintaining weight loss. ³https://pubmed.ncbi.nlm.nih.gov/21775530/

Protein provides energy and helps our body to function correctly. It’s one of three macro-nutrients that the human body requires, apart from fats and carbohydrates.

Related Article: 7 Functions Of Protein In The Body

Vegetarians may be at risk of having a protein deficiency, so it’s essential to incorporate more protein-rich food sources into your diet. A sedentary adult requires about 0.8 g of protein per kg as per RDA. However, that is a basic number that ensures that you steer clear of malnutrition. ⁴https://www.nap.edu/read/10490/chapter/12

Protein requirements for active individuals are approximately double that of the RDA, at least 1.2-2.0 grams per kilogram of body weight, as suggested by numerous studies. ⁵https://www.ncbi.nlm.nih.gov/pubmed/26891166, ⁶https://www.ncbi.nlm.nih.gov/pubmed/20048505

Related Article: 7 Protein-Rich Vegetarian Foods

Paneer Panini is a vegetarian high-protein recipe created by Team Fabulous Body. We’ll be glad to hear your thoughts in the comments section below!