Toast isn't better for you than plain bread, but if you're unwell or have digestive problems, it's a wise choice. Dr Niket Sonpal insists that toasting bread doesn't “kill nutrients or lower its nutritional value. Vitamins and minerals are still within the bread”.
That said, the European Journal of Clinical Nutrition found toasting bread does have one health benefit. It lowers the glycemic index, so it is less likely than regular bread to spike blood sugar. Toasting bread does not lower calorie count. If you want to toast your bread, lightly toast it.
When bread is toasted, it goes through a scientific process called the Maillard reaction, which has been proven to make foods taste way better. It's a chemical reaction between amino acids and sugar in bread when it's cooked - a kind of non-enzymatic browning. In other words, a bit like caramelisation.
Toasting bread doesn't change its nutritional value, but it may decrease the glycemic index. Toasted bread calories aren't any fewer than untoasted bread calories. Toasting also doesn't affect carbohydrates or gluten; it may lower the glycemic index of bread, which is an advantage.
As insulin suppresses ketone production, this makes toasted bread slightly better than untoasted white bread – but in the end, it doesn't actually change your carb intake.
So, is toast healthy? Toast is just a type of carbohydrate that can be consumed as part of any balanced, healthy diet. Furthermore, toasting a type of bread that is higher in whole grains will make it more nutrient-dense, adding more fiber, protein, vitamins, and minerals.
Some breads are more nutritious than others. To choose a beneficial bread, look for varieties made from 100% whole-grain and/or sprouted-grain flours. Make sure your bread is low in added sweeteners. A few good options include sourdough, rye, flax, and oat breads.
Burnt toast contains acrylamide, a compound formed in starchy foods during high-heat cooking methods like roasting, baking, and frying. Although animal studies have found that consuming high amounts of acrylamide may increase the risk of cancer, research in humans has turned up mixed results.
“One to two tablespoons of butter will give you 100-200 calories of fat and that might keep you feeling full for a while. However, you will not get any of the other needed nutrients that a good breakfast can provide.” It also may not help you lose or maintain a healthy weight.
Toasting bread also aids in weight loss because it reduces fat. Even if the fat content of the bread is not significantly reduced, eating bread every day will certainly make a difference. Toasted bread is also preferred by weight watchers. Toasting bread reduces fat in addition to lowering fat content.
Energy-dense foods hold the key
Wholegrain toast is energy-dense AND fibre-filled, making it a very healthy diet option to help you cut calories.”
Fruits, vegetables, legumes, nuts, and seeds, as well as whole grains that have not been milled into flour, typically pack more fiber and beneficial nutrients than bread.
Foods high in starch — such as saltines, bread, and toast — help absorb gastric acid and settle a queasy stomach. "The bland nature of a cracker helps to satisfy hunger (excessive hunger can exasperate nausea) without the strong smells or tastes that may increase nausea," says Palinski-Wade.
Toast with toppings is a breakfast choice that includes protein, fiber and healthy fats. These nutrients slow digestion, keeping kids full, focused and energized longer. Toast with toppings also provides a variety of vitamins and minerals, like vitamins A and C, B vitamins, potassium and iron.
An average person can consume up to 8 slices of white bread per day. Make sure though to balance that consumption with other carbohydrates sources. For example, you may replace 3 slices of bread with 1 large potato or have 1 medium potato and 1 slice of bread.
The short answer to this question is no, toast does not have more calories than a slice of bread. Although, this can be a common misconception because of the differential in weight between toast and bread. Bread tends to be heavier due to the moisture lost in the toasting process.
Crumpets are also rich in vitamins and minerals like iron, calcium, and magnesium. These nutrients are important for maintaining bone health, which is especially important for menopausal women who are at risk for osteoporosis. And last but not least, crumpets are a good source of whole grains.
Eating nuts or something else high in protein will keep you full much longer than toast. Other options are eggs, cheese, yoghurt, or fruit like banana and apples and berries.
It is high on the glycemic index, meaning that it can lead to a rapid increase in blood sugar levels (9, 10 ). One 2014 study in 9,267 people found that eating two slices (120 grams) of white bread per day was linked to a 40% greater risk of weight gain and obesity ( 11 ).
Is it OK to eat toast everyday? Yes, there's noting wrong with toast unless you are gluten free, in which case you may want to make toast from gluten free breads. Now if you make toast and put butter or some other high fat/cholesterol/sugar content, you may want to cut back a bit and moderate your consumption.
Carbohydrate-rich foods like toast trigger insulin production. This induces sleep by speeding up the release of tryptophan, a chemical that helps to relax the body and send it off to sleep. Like toast, milk releases serotonin, another great body relaxer.
Regular consumption of an egg-based breakfast has also been associated with increased weight loss over time ( 17 ). According to one study involving 156 adolescents with obesity, eating an egg breakfast increased satiety and reduced lunchtime food intake compared with a breakfast with steamed bread ( 18 ).