Have your breakfast like a king, but that doesn’t mean going overboard with your food choices. Experts recommend steering clear of sugar-loaded items, refined carbs, and overly processed foods, as they can lead to energy crashes later in the day. Instead, aim for a balanced breakfast that includes protein, healthy fats, and fibre to keep you full and energised.
Two of the top breakfast choices are multigrain bread toast and oatmeal. But which one should you opt for between the two? Is one better than the other in terms of fibre source?
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Multigrain Bread Toast Vs Oatmeal: How Are The Two Different?
Both oatmeal and multigrain toast are fibre-rich and nutrient-dense options for a healthy breakfast — but they differ slightly in composition, preparation, and how full they keep you, says Monal Velangi, Senior Dietitian, Department of Nutrition and Dietetics, K J Somaiya Hospital and Research Centre, Mumbai.
Multigrain toast is made from bread that contains two or more types of grains, such as wheat, barley, millet, oats, and flaxseeds. Oatmeal, on the other hand, is made from oats — a whole grain known for its high soluble fibre content, particularly beta-glucan, which has been linked to lowering cholesterol levels.
Which Is A Better Fibre Source: Multigrain Toast Or Oatmeal?
Oatmeal is generally considered a healthier choice due to its higher fibre content, lower glycaemic index, and potential cholesterol-lowering effects.
Velangi says, "An ordinary serving of plain oatmeal (approximately one cup cooked) provides roughly four grams of fibre, mostly soluble fibre (beta-glucan), which serves to regulate blood sugar and cholesterol levels. Oatmeal is also a complex carbohydrate, source of iron, magnesium, and antioxidants, and hence a sought-after choice for those seeking sustained release of energy and protection of the heart."
Oatmeal usually comes out on top, though, as a softener of blood sugar in people who have diabetes or high cholesterol, as well as a cardioprotective food.
Multigrain bread, while better than white bread, may have a higher glycaemic index and can vary in nutritional value depending on the specific grains used and whether they are whole grain or refined.
"A slice of multigrain bread typically contains 2-4 grams of fibre, depending on the brand and the grains used. When made with whole grains like oats, barley, millet, and flaxseeds, its nutritional value and fibre content increase significantly. Some varieties are also fortified with added fibre to boost their benefits further," Velangi adds.
What's A Good Serving Size Of Each?
For a healthy breakfast, the optimal serving amount would be:
- Oatmeal: 1 cup cooked (about 40 g dry oats)
- Multigrain Toast: 1-2 slices depending on the caloric and fibre needs of the individual
To increase fibre, add the following:
- To oatmeal: Sprinkle chia seeds, flaxseeds, nuts, berries, or sliced banana.
- To toast: mashed avocado or sliced vegetables
Also Read: 10 Morning Habits That Can Help Prevent Blood Sugar Spikes
How To Make Your Breakfast Fibre-Rich?
To make your breakfast fibre-rich, it is crucial to focus on adding whole, unprocessed foods that are naturally high in fibre.
Start with a base of whole grains like oats, multigrain bread, or millets, which provide a solid foundation of complex carbohydrates and dietary fibre.
You can include fruits such as apples, bananas, berries, or papaya. Include nuts and seeds like almonds, chia seeds, or flaxseeds, which not only enhance fibre content but also provide healthy fats and protein.
Additionally, you can include some vegetables like spinach, tomatoes, or bell peppers in omelettes or breakfast wraps for added fibre and nutrients.
Finally, limit sugary cereals and refined carbs, as they often lack fibre and can cause blood sugar spikes.
Bottomline
When it comes to choosing between multigrain toast and oatmeal, Velangi says that the healthier option will be determined by individual nutrient requirements. According to her, oatmeal will be the healthier option for heart function and fullness, but multigrain toast provides textural variety. So, both can be included in a balanced breakfast: one slice of toast and a small serving of oats with a serving of fruit to maximise nutrients and fibre.