I’m a dietitian – here are the best 5 things to order in Greggs if you want to lose weight
GREGGS is synonymous with deliciously flaky pastries for bargain prices.
It means the menu, full of sausage rolls, doughnuts, pasties and eclairs, is sky high in fat, sugar and calories – or does it?
A leading dietitian reckons there are some healthy options on offer so it’s not off the cards completely if you’re trying to lose weight.
London-based Ro Huntriss said: “Greggs entices its customers with its tasty range of pastries.
“While it’s true that it has gained fame for its less nutritious options, Greggs does offer some items of higher nutritional value.
“Let’s take a look at what they’ve got.”
1. Feta and Tomato Pasta
First up, Ro suggests ditching your go-to steak bake in favour of a portion of pasta.
It provides the same carb-hit, without the blood sugar spike.
“Pasta is a low glycaemic index carbohydrate meaning that it releases its energy slowly, preventing glucose spikes and helping to manage hunger,” she said.
There are several varieties on offer, but Ro recommends going for the one with tomato and feta.
The dish, which also comes with grilled peppers, roasted red onion and spinach, contains 12g of protein, 13g of fat and just 380 calories.
By comparison, a steak bake contains 409 calories, 26g of fat and 14g of protein.
2. Smoky Cajun Rice with BBQ Chicken and Sweetcorn Fritters
Another healthy option is the Cajun rice dish, which comes with BBQ chicken and sweetcorn fritters.
“It comes in at around 250 calories and again, is low in fat, saturated fat, sugar and salt,” Ro said.
“It’s also served with spinach and pickled red onion for an additional nutrient boost.”
3. Sweet Potato Bhaji and Rice
Even lower in calories is the vegan-friendly rice bowl with sweet potato bhajis and chickpea masala sauce.
The whole serving is just 244 calories and is significantly lower in fat than most of the rest of the menu.
And because it’s served with mixed vegetables, lentils, quinoa, roasted peppers, spinach and pickled red onion, it packs in a lot of goodness.
Ro, a published academic author, said: “It’s low in fat, saturated fat, sugar and salt so it’s a great low calorie choice that is full of nourishment too.”
4. Tomato Soup
If you’re looking for something lighter, Ro suggested a pot of piping hot tomato soup.
Not only is it just 195 calories, it also counts as one of your five a day.
“Plus it offers an injection of the powerful antioxidant lycopene,” Ro said.
Lycopene is said to have many benefits, including improving heart and brain health and lowering the risk of certain cancers.
5. Melon and Grape Fruit Pot
Finally, if you’re after something sweet, steer clear of the doughnuts and biscuits, Ro said.
Instead, go for a fresher option like a 130g fruit pot, introduced as part of the Greggs “balanced choice” range.
The consultant dietitian and nutritionist said: “This is a sweet treat without the added sugar, fat and calories.
“It offers a range of antioxidants, fibre, is low in calories and counts as one of your five a day.”