What to put on your toast for a satisfying, low-sugar breakfast?

Are you more of a sweet or salty person in the morning? Regardless of camp, if you’re a toastie, there are plenty of options available to you for a balanced breakfast. What to put on your bread to avoid sugar, hangovers and 10am cravings? Answers of dietitian nutritionist Alexandra Tijus.

Proteins

“A balanced breakfast is rich in proteins,” says the specialist from the beginning. Protein promotes greater satiety and muscle building. And the more the latter increases, the more we raise our basic metabolism, in short, our body will consume more calories during rest. Plus, if you’re lacking protein at your first meal of the day, you run the risk of cravings, the pro continues.

Specifically, we get these macronutrients from eggs, cheese, ham, turkey, salmon, tuna… If we adopt a diet excluding animal proteins, we can choose hummus for example. Traditional avocado toast, consisting of avocado puree, garnished with feta or egg slices on bread, is an interesting option to start the day right, adds the dietician nutritionist.

If you’re more interested in a sweet breakfast, you can spread something plant-based on the bread, such as peanut butter or almond puree, both drizzled with a little honey and a few slices of banana. Sweet and sour lovers can spread their bread with cottage cheese and a little honey.

Fibers

Another important element for a balanced toast: fiber. They guarantee satiety and also stimulate bowel movement and lower the glycemic index (GI) of food. The latter determines the rate of absorption of sugar into the blood after taking so-called carbohydrate foods, such as starchy foods (bread, oatmeal) or even jam, cookies or pastries.

We choose a darker crumb, which is a sign of a higher fiber content, and the higher the fiber content, the lower the glycemic index of the bread.

Alexandra Tiju, dietitian, nutritionist

For a filling breakfast, pay attention to the bread you choose for your toast. “We vary our sources: wholemeal bread, sour cream, rye, buckwheat, seeds… We choose a darker crumb, which indicates a higher fiber content, and the higher the fiber content, the higher the glycemic index.” . To finish things off, you can sprinkle your avocado or almond paste with a teaspoon of chia or flax seeds.

And what about the number of toasts eaten? It is difficult to say, because it depends on the profile of the eater. “In general, we recommend 50 to 80 grams of bread,” says the dietitian nutritionist, “or, for example, about two substantial pieces of country bread.”