Although they tell us that breakfast is the most important meal of the day, it is often the most overlooked by Spaniards. Those who prefer somewhat elaborate and more powerful breakfasts often resort to toasted bread. This causes us to ask ourselves, is toast a healthy option to start the day?

Open discussion.
As is often the case with nutrition, there are advocates and detractors of adding toast to our breakfast. Numerous breakfast suggestions by nutritionists include some form of toast among their options. Toasts provide us with a carbohydrate base that we can accompany with other micro and macro nutrients such as vitamins and proteins.

There are also those who despise it without toast. As Monique Tello of Massachusetts General Hospital wrote in an article, “For the cells in your body, a bowl of cereal, a bagel, a piece of toast, or a muffin is no different than a dessert.”

An important aspect to consider is what the alternative is. Toasts are definitely better than pastries, but maybe not so much when accompanied by a fruity natural yogurt. This latter option is not the most common in Spanish breakfast, but more often it replaces toast, cookies and different pastries.

Bread.
It is the bread that makes the toast, but there are many types of bread and we do not always choose the healthiest. There is a firm consensus that the holistic option is better than resorting to white bread. Loaf bread is generally considered more nutritious than sliced ​​bread, which contains a greater amount of sugar to ensure its preservation. While the whole grain option is better, keep in mind that “artisanal style” or “natural” white breads are not necessarily better.

Some butts put on toast have something to do with the roast itself. While bread is a baked product, toasting it can alter its nutrients. Roasting can facilitate the appearance of acrylamide, a compound that occurs when starches are exposed to high temperatures and increases the risk of cancer. It is therefore important to avoid “burning” the bread when toasting.

accompaniment.
How we accompany the bread is also very important (if the phrase sounds redundant, it is because it is). There’s another problem with our habits, because two of the usual protagonists of our breakfast toast (butter or jam) are particularly healthy options.

Fortunately, among breakfast recipes we can find some that include toast. An example, if we turn to dessert, would be peanut butter and banana toast. This recipe provides us with the added nutrients of bananas and a variety of grains and nuts. In addition to energy, it will also provide us with the necessary oils to face the day.

Avocado toast has gained fame in recent years and is also included in these recommendations, for example accompanied by fresh tomatoes and eggs or mushrooms. In addition to avocado, other toast options may include tuna, turkey or chicken, cheese or strawberries. Even typical English breakfast beans can serve as a nutritious option.

The importance of having a good breakfast.
Breakfast is definitely an important meal. The energy and nutrients that the first meal of the day gives us is the key to facing the first half of the day, but as always, we must keep in mind that there are nuances.

For example, we should consider that not only breakfast is important, but also the amount and variety of foods we consume. It’s also vital to know that not all bodies are the same, so obsessing over changing the rhythms our bodies want to eat can be counterproductive.

Tips for a good breakfast.
Eating breakfast is important, but it’s also important to do it well. The key to a full breakfast is that it provides us with a variety of nutrients, proteins, fats and carbohydrates. In addition, including fruit in breakfast will make it easier for us to reach the daily consumption recommendations of these products.

Toast can help us achieve this nutritional diversity, but of course there are alternatives. For example, Tello recommended in his text that instead of toast, seeds, grains and nuts should be accompanied by yogurt and frozen fruit.

It tastes in variety and also helps to achieve a balanced diet. We are encouraged to know that there is room for other types of toast, perhaps even among the diets recommended by experts.

Image | Jordi Sanchez (CC BY-SA 2.0)