It’s a staple of breakfast, and sometimes lunch if you’re a deli sandwich person or can't get enough avocado toast. But is toast good for you? And is it healthy enough to be a daily staple, such as every breakfast and lunch?
According to Mayo Clinic, whole grains give us fiber, vitamins and minerals and can help us lower the risk of diabetes, heart disease and other health conditions. The Dietary Guidelines for Americans say we should prioritize eating fiber-rich whole grains, while minimizing our intake of highly-processed carbohydrates like white bread.
Here’s how toast factors into your nutritional needs, according to experts.
What toast has to offer, and is toast healthy to eat daily?
Ileana Trautwein, registered dietitian at Orlando Health in Orlando, Florida, says toast is a good foundational element
to a meal. “On average, one slice of toast can provide approximately 80 calories and 15 grams of carbohydrate and 3 grams of protein. Depending on the brand, it can be an excellent source of B vitamins like thiamin, riboflavin, niacin and folate. It may also contain iron, magnesium and selenium,” she says.
It shouldn’t be used as a vehicle for sugary spreads, so keep an eye on those.
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Which toast is healthy?
Whole grain breads are less processed than white breads, meaning they contain bran, germ and endosperm, Trautwein says. This means whole grain toast packs more of a nutritional punch with fiber and vitamins.
Make sure whole grain is the first ingredient, but it also might be listed as “whole grain wheat flour, whole rye, whole oats or whole grain flour.” From there, watch for added sugars, though 0 to 3 grams of sugar is acceptable, and make sure there are at least 3 grams of fiber per slice.
“Making bread does require the use of sodium or salt. If a person has hypertension or heart disease, they should look for lower sodium products,” she adds.
Toast pairing
Experts sometimes advise pairing toast or simple carbs with a protein to help keep you full.
Some people need specific recommendations around how to integrate toast and bread into their daily diet. “A registered dietitian can work with individuals who are living with conditions where carbohydrates may need to be controlled. Ideally we want to have a steady amount of carbohydrates in appropriate amounts throughout the day to maintain steady energy levels,” says Jennifer Beery, registered dietitian at Orlando Health Center for Health Improvement in Orlando, Florida.
Toast should be part of a balanced diet. Trautwein says, “As it has been said before, man cannot live on bread alone.”
This article originally appeared on USA TODAY: How to get the most benefit from eating toast
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