1. The True Nature of Breadcrumbs
Breadcrumbs, which add a crispy texture to fried dishes like pork cutlets (tonkatsu), chicken, fish, and hot dogs, are usually made by drying and finely grinding bread. This is essentially ‘concentrated bread’ with the moisture removed.
2. Hidden Carbohydrates and Fat
– Carbohydrate Content: Breadcrumbs themselves are a high-carbohydrate food, containing over 70g of carbs per 100g. The amount of breadcrumbs coated on a single cutlet is surprisingly large and is one of the main reasons for a rise in post-meal blood sugar.
– Oil Absorption: The bigger problem is the frying process. Breadcrumbs have a sponge-like property that makes them absorb a tremendous amount of oil. A crispy fried breadcrumb coating is saturated with oil, which explosively increases the total calories of the dish.
– Blood Sugar Response: When you consume this ‘carbohydrate + fat’ combination, the fat can delay the digestion and absorption of the carbs, leading to a ‘delayed hyperglycemia’ where blood sugar spikes unpredictably 3-4 hours later, making it even trickier to manage.
3. A Better Choice
It is best for people with diabetes to avoid fried foods altogether. If you want to eat meat or fish, choosing to bake, steam, or grill it instead of coating it in breadcrumbs and frying can significantly reduce unnecessary carbohydrate and fat intake.
Summary: The breadcrumbs used in fried foods are a significant source of carbohydrates that cannot be ignored. During frying, they absorb a large amount of oil and turn into a high-calorie bomb. This is very detrimental to both blood sugar and weight management.
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