Many people throughout the world adore the starchy morning item known as French toast. It is a satisfying breakfast that tastes like dessert.However is french toast healthy? Many people enjoy French toast with copious amounts of whipped cream, chocolate sauce, and maple syrup.
You may thus comprehend that it can include a lot of sugar and fat, especially considering some of the sweet toppings. But what if there was a method to make French toast less calorie-dense and more nutrient-dense at the same time?
Continue reading to find out more about the advantages and disadvantages of eating French toast!
Is French toast Beneficial for Losing Weight?
French toast contains a lot of calories, carbs, and sugar because white bread makes up the majority of its composition. As a result, this meal is not the ideal choice for a weight-loss breakfast.
There are certain substitutions you can make to up the nutritional value of the breakfast meal, though—read on for more information! For individuals trying to lose weight, a substantial breakfast option would be healthy French toast.
Recipe for Healthy French Toast
Let’s dissect a recipe for healthy French toast.
#1 Bread is soaked in an egg and milk combination before being fried in a skillet on the stovetop to make french toast. It is a quick and simple lunch that the entire family will enjoy.
#2 Start with whole grain bread for making French toast that is healthful. White bread has far less fibre than whole-grain bread.
#3 You can use gluten-free bread in place of whole-wheat bread if you have a gluten allergy or intolerance.
#4 Eggs and low-fat milk are whisked together to create an egg combination. Additionally, you can substitute non-dairy milks like cashew, soy, or almond milk.
#5 To enhance flavor and promote additional health benefits, add some spices to the egg mixture, such as cinnamon, nutmeg, and even vanilla extract.
#6 A piece of bread should be dipped into the liquid egg mixture and left to soak for 10 to 15 seconds before being turned over and the process repeated.
#7 In a low-heat frying pan with oil, transfer the bread that has been soaked in the egg mixture.
#8 Many people choose using higher fat oils, such coconut oil, to fry their bread. These oils, such as coconut oil, are heavy in saturated fat, nevertheless.
#9 Coconut oil contains saturated fat, which raises the risk of heart disease.
#10 Turn the bread over and continue cooking the other side until golden brown.
Enjoy! Add some 100% pure maple syrup and fresh or frozen fruit on top. A serving is roughly equal to one piece of nutritious French toast.
If you have any leftovers, you can freeze some healthy French toast!
Which toppings are suggested for French toast?
Many people like to add maple syrup, whipped cream, butter, chocolate syrup, or caramel as a dish topping. There are some healthier topping choices available, though.
Use a natural sweetener like honey, blue agave nectar, or 100% pure maple syrup to maintain the toast’s characteristically sweet flavour. These sweetener options still contain sugar, but they also include healthy elements.
Additionally, to further lower the sugar level, you can top your French toast with sugar-free maple syrup.
For sweetness, vitamins, and minerals, add chopped pieces of fresh or frozen fruit like bananas, berries, and melon to your French toast. Fruit can also assist in incorporating nutritional fibre into your breakfast.
Dietary fiber, which can also lower cholesterol and blood sugar levels, is crucial for a healthy digestive system, according to the Mayo Clinic.You may also sprinkle some granola and Greek yoghurt over top. The Greek yoghurt can offer probiotics, calcium, and protein, while the granola can offer some whole grains and fibre.
Just one or two slices of bread can be made to be more substantial, fulfilling, and energising by include protein and fiber in your meal.To increase the protein, vitamin D, and calcium content of your breakfast, serve it with a glass of milk or a nondairy milk substitute.
High calorie intake
There are 272 calories in a 100g portion of French toast, or roughly one and a half slices of bread. Keep in mind that the data above applies to regular toast without toppings.
Even additional calories can be added by adding sweet toppings like whipped cream, maple syrup, and chocolate sauce.French toast has a lot of calories, especially when compared to other breakfast options like omelettes or yoghurt and granola.
However, the healthy French toast will be more satisfying and nutritious, and you will feel full after eating less of it, if it is cooked with wheat bread, low-fat dairy (or non-dairy milk, such almond milk), and fresh fruit as a topping.
High in minerals and vitamins
B vitamins, which aid in chemical reactions in the body, are abundant in bread, notably the white bread frequently used for French toast. However, the majority of B vitamins are fortified into bread during processing rather than occuring naturally.
Particularly high in thiamine, or vitamin B1, is bread. The Harvard School of Public Health claims that vitamin B1 is necessary for cell growth and function. Thiamine must be eaten regularly because the liver can store very little of it.
Riboflavin, or vitamin B2, is another B vitamin found in bread. Like vitamin B1, riboflavin promotes healthy cell development, aids in the production of body energy, and aids in the breakdown and metabolism of lipids.
Niacin, often known as vitamin B3, is a final important nutrient included in bread. Antioxidant niacin aids in shielding body cells from free radical damage. Niacin also aids in the creation and maintenance of DNA and genetic material.
High levels of saturated fat
Per 100g serving, french toast contains about 3.5g of saturated fat (approximately one and a half slices of bread).
Since animal products often include saturated fat, the milk and eggs in this dish are probably to blame for the high fat content.
Replace your full milk or cream with low-fat or even skim dairy to lower the quantity of saturated fat.
If the toast is made using a high-fat oil, such coconut oil, the cooking process may also produce saturated fat.
Additionally, you might opt for a low-fat non-dairy milk substitute. Use low-fat milks instead of high-fat ones that contain too much saturated fat, such coconut milk.
High in carbohydrates
French toast has a lot of carbohydrates because it is made from bread. In particular, a serving size of 100g contains 32.2g of carbohydrates.
The body uses carbohydrates as its main source of energy and needs them for proper operation, including healthy brain function.
But limit yourself to one or two slices of bread if you want to cut back on your carbohydrate intake. French toast can be heavy in sugar, thus it should also be eaten in moderation.
A reasonable quantity of sodium
A 100g serving of French toast has more than 300mg of salt, according to the food database of the United States Department of Agriculture.
Because sodium is a preservative used to increase the shelf life of products at the grocery store, it is frequently high in sodium. Making breakfast at home will have significantly less sodium than purchasing frozen breakfast items, such as French toast sticks, from a supermarket.
In other words, homemade French toast is the healthiest option! You can precisely manage the amount of sugar, salt, and fat while making French toast at home.
For general health, the American Heart Association advises limiting sodium intake to 2,300 mg per day. It is preferable to finish closer to 1,500mg every day, though.
An excessively salty diet can increase your risk of developing heart disease, which includes high blood pressure, heart attacks, and stroke.
Elevated cholesterol
Finally, a serving of 100g of French toast contains 160mg of cholesterol. The largest source of cholesterol in animal products is the component found in eggs.
As part of a healthy and balanced diet, the 2020–2025 Dietary Guidelines for Americans advise consuming as little cholesterol as feasible.
Conclusion
French toast should only be eaten seldom. However, you can also add some nutrition to your French toast by utilising the alternatives described in this article!
