As the famous saying goes, ‘Eat breakfast like a king, lunch like a prince and dinner like a pauper’, it is important to make a healthy choice for breakfast. Eggs – may it be poached, boiled, scrambled, or toasted – are considered to be one of the healthiest breakfast options across the world. Sunny side up in west and half fry in India, french toast in west and bread omelette in India, scrambled in west and bhurji in India, eggs in every form is a universal and most common breakfast choice worldwide. However, avocado has recently paced its popularity in the market and has become a competitor to our favourite breakfast pick – eggs.
However, what should you go for, egg toast or avocado toast, if you’re looking to boost your health. Tough decision, isn’t it? Both are healthy, and delicious making it difficult for us to draw the comparison. Thus, to understand which of the two is a healthier option, OnlyMyHealth spoke to Ramya B, Registered Dietician, Cloudnine Group of Hospitals, Chennai.
Ramya B said, “When comparing egg toast and avocado toast, determining which is healthier depends on several factors, including nutritional content, personal dietary needs, and health goals.” Here’s a breakdown of the health aspects of each explained by Ramya.
Egg Toast
Ingredients and Nutritional Content:
Eggs: As shown in studies, eggs are high in protein, vitamins (B2, B12, D), minerals (iron, zinc, selenium), and healthy fats. Eggs also contain choline, which is important for brain health.
Bread: The type of bread used (whole grain vs white) affects the nutritional value. Whole grain bread adds fibre and nutrients.
Additional toppings: Butter or cheese can add calories and saturated fats.
Also read: Why Some People Have Egg Intolerance: Possible Causes
Health Benefits:
Protein: Eggs provide high-quality protein, which is essential for muscle repair and growth.
Satiety: Protein and fat in eggs can help keep you full longer, potentially aiding in weight management.
Nutrient Density: Eggs are nutrient-dense, meaning they provide a lot of nutrients relative to their calorie content.
Considerations:
Cholesterol: Eggs are high in cholesterol, which some individuals might need to monitor, especially if they have specific health concerns like heart disease.
Preparation: Cooking methods (e.g., frying vs. boiling) can affect the healthiness. Frying in butter or oil adds extra calories and fats.
Avocado Toast
Ingredients and Nutritional Content:
Avocado: Avocado is rich in monounsaturated fats (healthy fats), fibre, vitamins (E, K, C, B6), and potassium, as stated by a study published in the National institute of Health.
Bread: Similar to egg toast, the type of bread affects the nutritional profile. Whole grain is preferable for its fibre content.
Additional toppings: Common additions like tomatoes, seeds, or a poached egg can enhance nutritional value.
Also read: Avocado Toast: A Healthy Breakfast Choice?
Health Benefits:
Healthy Fats: Avocado is rich in mono-unsaturated fats, which can help lower bad cholesterol levels.
Fibre: Avocados are high in fibre, which aids digestion and helps maintain steady blood sugar levels.
Nutrient-Rich: Avocados provide a wide range of vitamins and minerals.
Considerations:
Caloric Density: Avocados are calorie-dense, so portion control is important, especially for those monitoring calorie intake.
Allergies/Sensitivities: Some people may be sensitive to avocado, though this is less common than egg allergies.
Comparison and Conclusion
Protein Content: Egg toast generally offers more protein than avocado toast. If protein intake is a priority, egg toast may be the better choice.
Fat Content: Avocado toast provides more healthy fats, which are beneficial for heart health. Egg toast contains both saturated and unsaturated fats, depending on the preparation method and additional ingredients used.
Vitamins and Minerals: Both options are nutrient-rich, but they provide different sets of vitamins and minerals. Eggs are a good source of vitamin D and B12, while avocados excel in providing vitamin E, K, and potassium.
Dietary Needs: The choice may come down to individual dietary needs:
Weight Management: Egg toast might be more filling due to its higher protein content.
Heart Health: Avocado toast might be more beneficial due to its healthy fats.
Overall Nutrient Intake: Incorporating both options at different times can provide a balanced intake of nutrients.
Bottomline
“Both egg toast and avocado toast can be healthy choices, depending on your specific nutritional needs and health goals. Incorporating a variety of foods and maintaining balance is key to a healthy diet,” Ramya concluded.