Breakfast is the most important meal of the day, as it lays some of the foundation for energy and concentration throughout the day. However, many choose to eat toast for breakfast, which may be a quick and accessible option, but not always the most appropriate. Although toast can be part of a balanced breakfast, if consumed in excess or accompanied by unhealthy ingredients, it can contribute to nutritional imbalances. It is essential to choose whole grain breads and combine toast with sources of protein and healthy fats to avoid sugar spikes and maintain consistent energy.
According to nutritionist NutriBaliz, “the lack of balanced nutrition in the first meal of the day can have negative consequences”. One of the most common mistakes when eating toast for breakfast is choosing refined breads, such as white bread, which lack fiber and essential nutrients. These breads can cause a rapid rise in blood sugar levels, leading to an energy slump later in the day. In addition, many people supplement their toast with butter, sugary jams or processed cheese, choices that add empty calories and saturated fat to breakfast. Such a toast breakfast does not provide the nutrients needed to maintain satiety and energy throughout the morning. What happens when you eat toast for breakfast without considering some key issues, and how can you improve your breakfast to get the energy you really need?
The two most common mistakes to make when eating toast for breakfast
Lack of protein and healthy fats
“Most people make two common breakfast mistakes,” says NutriBaliz. The first has to do with a lack of protein and healthy fats. Often, toast is eaten with ingredients such as butter, jam or olive oil, but these combinations do not provide enough nutritional value.
The problem lies in the fact that toast without protein or healthy fats, such as those accompanied only by bread and jams or refined oils, provides a quick source of simple carbohydrates that raise blood glucose levels. However, this rise is followed by an equally rapid fall, leading to feelings of tiredness and hunger soon after breakfast.
It is therefore essential to supplement toast with foods that provide protein and healthy fats. The Clínica Universidad de Navarra explains that “proteins play a crucial role in almost all biological functions, including cell repair, growth and development, enzyme and hormone production, and immune function. It’s like the glue that holds everything in place.”
NutriBaliz recommends options like avocado and eggs, or Ibérico ham with olive oil, to create a balanced breakfast that gives you sustained energy. Protein and healthy fats are essential to maintain satiety for longer and avoid these sugar rushes that can affect your concentration and energy.
Consuming fruit juices
The clinical and nutrition specialist, Carla Gauna, says that “during the morning we will look for the highest quality of nutrients and the best nutritional composition to achieve satiety”.
Many people believe that fruit juices are a healthy option to start the day, but in reality, they can be counterproductive. Juices, especially commercial ones, are high in fructose (the natural sugar in fruit) and lack fiber.
Fiber contributes to better digestion and increased satiety. Fiber, which is found in whole fruits, also helps regulate sugar absorption in the body, preventing glucose spikes and the consequent drop in energy.
This is why it is ideal to make fruit juices naturally or to eat the fruit directly.
Consequences of an unbalanced breakfast
Breakfast is an opportunity to give your body the nutrients it needs to perform during the day. If you are not mindful of what you are eating, such as having buttered toast every day, for example, then it may not provide the nutrients your body needs.
A breakfast high in refined carbohydrates and saturated fats can lead to several long-term health problems, such as:
Blood sugar dysregulation
Glucose spikes and subsequent drop can lead to feelings of tiredness and cravings throughout the day.
Weight gain
Consuming too many sugars and empty calories without sufficient nutrients for satiety can promote weight gain over time.
Cardiovascular risk
Excessive consumption of saturated fats can raise bad cholesterol levels and increase the risk of heart disease.
How to make toast healthier
Choose whole-grain bread
Whenever possible, opt for breads made with whole wheat flour. This will provide you with extra fiber, vitamins and minerals. It is recommended by doctors and nutritionists for a healthier lifestyle.
Add protein
Incorporate protein into your breakfast with foods such as avocado, eggs, fresh cheese, plain yogurt or tofu. Protein will help you stay fuller longer and avoid sugar spikes. Consult your nutritionist about what to eat for breakfast.
Use healthy fats
Substitute avocado, olive oil or almond butter for butter. These options are rich in healthy fats, which are beneficial for cardiovascular health.
Avoid added sugars
A study from the International Journal of Environmental Research and Public Health states that “standard nutritional recommendations suggest that an ideal breakfast meal should contain 20-35% of daily energy derived from three food groups, including milk and milk derivatives, cereals (unrefined and whole grain), and fresh fruit or juice with no added sugar.”
Instead of sugary jams, opt for a little honey, fresh fruit or natural yogurt to sweeten your toast in a healthier way.
If in doubt, the ideal is to consult a doctor or a nutritionist so that he/she can prepare a customized menu for us. Depending on our health needs, we will eat in a different way or another, we can start by making a breakfast rich in nutrients and low in empty calories.