While many people choose bread or toast as their breakfast of choice, it’s important to ask whether or not this option is truly healthy. When you think about it, bread and toast aren’t always the healthiest food options. So, what gives? Is Toast Healthy Breakfast? If so, how much should you eat? These are all questions you should be asking yourself before adding toast to your daily routine. Fortunately, we’ve done the research on this topic and found the answers you need to know!
Is Toast Healthy Breakfast? The answer isn’t as simple as you might think
Some research has shown that bread may promote overeating. In one 2010 study published in Physiology & Behaviour, when women ate bread with their lunch, they ended up eating an average of 95 additional calories later in the day—more than enough to negate any potential calorie savings from their healthy lunch.
There are two types of bread
White and whole wheat. Both are considered whole grains, but they’re made differently. Whole wheat is made from three parts of a grain (the endosperm, bran, and germ), while white bread only contains two parts of a grain (the endosperm and bran). It’s possible that whole wheat bread has more fibre than white bread, which could be beneficial for you if you’re trying to lose weight. But if you’re already healthy, adding more fibre might not have much effect on your weight in the long run. White bread can actually be healthier for people who don’t have gluten allergies or sensitivities—these conditions can cause inflammation in some people when they eat foods with gluten.
Also Read: Is 5am too early for breakfast?
Whole grain vs. white bread
Is whole grain bread better for you than white bread? Let’s take a look at what it means to have whole grains on your label and what makes them better. First, it’s important to know that only grain products made with 100% whole grains can be labeled as such. That is, if anything is missing from their ingredient list, those ingredients must be identified in parenthesis after whole grain. Look for words like 100% whole wheat flour or 100% whole oats. You should also keep an eye out for items on labels like rye flour, cracked wheat and seven-grain cereal.
Even whole grain bread is not always good for you
You’ve probably seen that one of bread’s main ingredients is whole grains. But does that mean bread is healthy for you? On its own, no, it isn’t. White bread, for example, is high in processed carbs—the bad kind of carbohydrates that raise your blood sugar levels and make you feel hungry an hour or two after eating them. Also, unlike other sources of carbs like vegetables and legumes, bread won’t give you any important nutrients like protein or fibre to fill you up. Eating lots of processed carbs can also lead to obesity and type 2 diabetes over time.
Read the ingredient list
Before you get too excited about your favourite toaster-friendly bread, check out what’s in it. If there are words or phrases that you don’t understand—such as modified food starch, Diacetyl tartaric acid esters of mono- and diglyceride or malted barley flour—you should try to learn more about them. And if you can’t find anything useful online, call up customer service and ask questions. (Don’t be afraid to do so: most companies will have a dedicated hotline for consumers.) But avoid products with labels that list ingredients that aren’t recognisable whole foods such as high fructose corn syrup, hydrogenated oils or trans fats.
Egg or peanut butter on your bread – the best choice?
When you’re in a rush, grabbing a quick breakfast is easy. But whether it’s an energy bar or a bagel, many of us tend to settle for whatever’s convenient. Before you do that, check out our guide to see which is really better: peanut butter and toast or an egg sandwich? We break down all your options and let you know what nutritional pros and cons each have. When you eat should be as important as what you eat — so if toast is your favourite breakfast food, just make sure it’s not also your regular unhealthy one. (If only there were something that would help with that…).
What about jam and other toppings?
It depends on what kind of toast you choose. Most people eat plain, white bread toast topped with margarine and jam for breakfast. Although these items are relatively low in calories and fat, they contain lots of sugar from added sugars such as high fructose corn syrup, molasses or cane juice to flavour them. If you choose whole grain or whole wheat breads with little-to-no added sugars for your toppings, then a simple slice of toast can fit into a healthy diet plan. However, if you find yourself eating store-bought frozen waffles or pancakes instead of homemade, there’s a good chance that your overall caloric intake is too high.
So… what should you eat on your toast instead?
As you might guess, eating toast without butter or jam won’t fill you up as much as eating bread with something on it. Even so, if your goal is to lose weight or just eat healthier, some breakfast foods are actually more nutritious than others. The key is to choose foods that will keep you satisfied for longer and give you energy for your morning activities. Below are some of our favourite healthy toast toppings
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