Staying Power. The peanut butter toast breakfast has more fat—about 16.5 grams of mostly heart-healthy monounsaturated fat, per the USDA. By contrast, the cereal breakfast has just 4 g of fat (with the cereal and milk combined, per the USDA). It's the fat that helps give the breakfast staying power.
It Can Destabilize Your Blood Sugar Levels
"Eating a sugary cereal with minimal nutritional value is not a great daily option. A breakfast high in sugar leaves less room for more nutritional options," she says.
It's not always clear what is processed and what is not. Weetabix, for example, contains malted barley extract, which is often used as a way of adding sugar by stealth, but it is considered processed rather than unprocessed.
A Nutritionally Balanced Pair
Eggs provide a source of protein and fat, while toast is a source of complex carbohydrates. Together, this triple whammy offers good nutrient diversity, which is fundamental for a healthy breakfast that keeps you full for longer.
Each food is then given a score between 0 and 100, with 100 being the healthiest. And while eggs only got a scoring of 61, cheerios came out near the top, with a score of 95.
For optimal health and weight control, the American Heart Association recommends a limit of 20 grams of sugar per day for women and 36 grams for men. Cereal for breakfast pushes you near or over the daily limit. Most nutritionists now recommend eggs as a great way to start your day.
Best: A Low-Sugar Granola Bar
Or reach for half a banana and a handful of almonds -- both good sources of magnesium, a mineral that can help you wind down. This fruit and nut combo has some tryptophan, too.
Add fruit to cereal instead of buying sweetened cereal or adding table sugar. Use sugar-free preserves or fresh fruit to sweeten plain yogurt instead of eating sweetened yogurt with fruit in it. Choose lower-calorie, sugar-free hot chocolate drinks instead of candy.
A number of studies suggest that about one egg a day has no adverse effect on health outcomes. A study in my lab found that eating two eggs daily for six weeks also had no harmful effects in healthy adults, and we are even seeing similar results in people with high cholesterol.
Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.
Both are great choices, providing a decent amount of carbohydrates, especially when we consider that the recommendation is 1g to 1.2g of carbohydrates per kilogram of bodyweight, one to three hours before exercise.
The Verdict. In this scenario, eggs on toast is the breakfast winner due to their protein and complex carb double whammy - it's especially good if you're trying to keep yourself full till lunch. Don't ditch the porridge straight away though, add some greek yoghurt, nut butter and/or seeds for an added protein punch.
Generally, one to two eggs per person is a good guideline. Eating more than two eggs a day should be monitored as it could increase your risk of high cholesterol levels. Eggs are also easy to prepare and customize, so you can create a meal that suits your taste buds.
Oatibix is also very high in fibre at 8.8g of fibre per 100g of cereal. This is 1.2g less than you'll find in Weetabix per 100g, but it's still a significant amount. And lastly, the real standout nutritional aspect of Oatibix is the protein content - the cereal contains 12g of protein per 100g.
Weetabix Banana flavour is a nutritious* 100% wholegrain breakfast cereal that's high in fibre. A great way to make your mornings tastier than ever!
Weetabix is fortified with certain vitamins and minerals and if eaten to excess, then you could be taking in too much of these nutrients. We would recommend that an adult eats no more than four (4) Weetabix biscuits per day.