Should you add fried dough sticks (quẩy) to pho?

According to Dr. Nguyen Trong Hung from the National Institute of Nutrition, pho is a popular breakfast dish, favored by many, and often served with fried dough sticks (quẩy). However, fried dough sticks should be consumed in moderation or not eaten arbitrarily at any time of day.

Fried dough sticks (Quẩy) are made from wheat flour and then deep-fried, so they are high in calories. While a bowl of pho contains about 300-400 calories, adding a plate of fried dough sticks can increase calorie intake to up to 600, which is one-third of the recommended daily energy intake.

Furthermore, to make them puffy, fragrant, and crispy, manufacturers add many other additives such as salt, butter, and baking powder. Consuming too many fried dough sticks can lead to obesity and negatively affect kidney function.

Furthermore, the oil used to fry dough sticks is often reused repeatedly, heated at high temperatures for extended periods, which can create toxins that irritate the mucous membrane and easily lead to gastritis. Especially at breakfast, when the stomach is empty, eating improperly fried dough sticks can harm the digestive system.

You shouldn't eat fried dough sticks, especially if you're a child, the elderly, or have digestive problems. Homemade fried dough sticks, made using a guaranteed process, fried in oil only once, and without prohibited additives, can still be consumed. However, you should only enjoy them in moderation, about 1-2 times a week. When eating them, you should reduce the amount of other foods to balance your intake and ensure that your overall energy intake isn't excessive.

According to Dr. Nguyen Trong Hung, pho has a fairly balanced amount of starch and protein, and the broth contains a significant amount of fat. The energy content of a bowl of pho is equivalent to that of a main meal of rice.

A bowl of beef pho, with an estimated 140g of rice noodles, 100g of beef, some scallions, onions, fat, and 350ml of broth, provides 350-400 kcal, along with protein, fiber, sugar, and salt. The fiber content is significantly lower than other food groups (only 0,4g), while the salt content is 3,8g.

If you eat pho regularly, you will lack the necessary amount of fiber. As a result, your body will not receive enough vitamins and minerals. A lack of fiber affects the digestive system, causing constipation.

Nutritionists recommend that a proper breakfast should provide sufficient protein, vitamins, and minerals, meaning we should still consume all four food groups: carbohydrates, proteins, fats, vitamins, and minerals.

Breakfast should not be too early or too late, ideally between 7 and 8 a.m. It should be eaten about 30 minutes after waking up. Before eating, drink a glass of warm water to reactivate the digestive system and cleanse the body.