Toast is one of the most popular breakfast choices around. After all, who doesn’t like some good old bread? Luckily, there are also plenty of opportunities to make this meal as healthy as it is tasty. It should go without saying that simply eating carbs and butter in the morning isn’t going to set you up for the best day ahead, especially if you’re trying to lose weight. However, choosing the right type of bread and adding nutritious toppings is one great way to give your body everything it needs to thrive and take on whatever the day throws at you.
So, what is the healthiest way to prepare toast for weight loss? To answer that question, we spoke to Michelle Saari MSc, RD, Health and nutrition specialist at National Coalition on Health Care. She told us that adding a bit of protein and other nutrient-rich toppings to high-fiber bread is the best way to go. Read on for all of her expert insight and recommendations.
1. Choose high-fiber bread
Saari notes that starting off with a healthy base is crucial. Unfortunately, there are a lot of unhealthy breads out there. Avoiding white bread, in particular, is a must. But don't fret! There are tons of great alternatives. Saari stresses the importance of choosing fiber-rich bread for your toast.
"By choosing a fiber rich bread it helps to keep you feeling full for a longer time than white bread," she says. "Fiber also helps to slowly release the sugar from the bread, and this can help to avoid those energy crashes that typically come from eating a carbohydrate rich meal." Got it!
2. Add a protein
Woman cannot survive on bread alone; it's time to add some protein to the mix! There are so many great, tasty toppings to spread onto your toast. In addition to helping you stay full longer, Saati says, "This can also help to manage those blood sugars. Protein is necessary to build muscle so having regular protein throughout the day can help to provide a constant source for your muscles."
Whether you go sweet or savory, you've got a lot of good toppings to choose from. "Some great protein options are protein breads, peanut butter, eggs, almond butter, even Greek yogurt on bread is delicious!" Saari lists.
3. Sprinkle on more nutrients
Don't stop at the protein. Saari reminds us that toast alone doesn't have many nutrients, but it's easy to pack more into your breakfast through additional tasty toast toppings. "You can add fresh chopped fruit, hemp hearts, chia seeds, diced coconut, and homemade granola," she says. "These ingredients can help to up the nutritional value and give you a healthier breakfast that starts with toast!" Perfect!
The bottom line
So, there you have it: toast can be delicious and nutritious. By skipping the refined carbs found in breakfast pastries, going with some fiber-rich bread instead, and topping it all off with nutritious toppings, you'll be making strides towards a healthier body. Plus, your taste buds will be pleased, as well.
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