Yahoo Canada is committed to finding you the best products at the best prices. We may receive a share from purchases made via links on this page. Pricing and availability are subject to change.

Seven simple ways to make toast a healthy breakfast choice

Marie-Claire Dorking
·Contributor
·5 min read
Avocado and eggs on toast.
If toast is your go-to breakfast, fear not. Small tweaks can make it far more beneficial. (Getty Images)

Is there a better simple pleasure than two slices of hot buttery toast? Whether topped with jam, peanut butter or melted cheese, the UK has something of a love affair with toast. In fact recent research has revealed us bread-loving Brits tuck into more than 40 million slices every day.

The problem is that toast made from white bread, which accounts for 71% of the UK’s bread consumption, isn't healthy. That's because it is a highly processed food low in nutrients like protein, fibre, vitamins, minerals, and healthy fats. It is also relatively high in calories and causes blood sugar levels to spike soon after eating.

A couple of slices of the white stuff here and there shouldn't have any lasting impact on health, but if it is regularly your go-to breakfast or snack it is worth noting that research has found that eating white bread can lead to weight gain and often may increase the risk of developing health conditions like type 2 diabetes, obesity, and heart disease.

Thankfully, there are some easy fixes to make your morning toast that bit healthier.

"By choosing the right bread and pairing it with healthy fats and protein, toast can become a balanced and nourishing option that supports energy, satiety, and overall health," explains Bex Prade, clinical nutritionist and functional medicine practitioner. "When you combine good-quality bread with healthy fats and protein, toast becomes a well-rounded, functional part of your diet – not something to avoid," she adds.

Smiling young woman making breakfast toast.
Brits are a nation of toast lovers. (Getty Images)

Bread typically gets a bad rap but it is the ultra-processed kind containing artificial additives and preservatives, which we should be concerned about. "Traditional, bakery made bread containing minimal ingredients can actually have some nutritional benefit," explains nutritionist Jenna Hope. "Bread made with wholemeal flour, water, salt and yeast can be a good source of fibre and a great way to consume carbohydrates which are essential for supporting energy levels."

Wholegrain or seeded varieties contain more fibre than regular ultra-processed white bread. "The seeded varieties can also be a great way to incorporate some healthy fats into the diet too," adds Hope.

Real sourdough such as Bertinet Bakery or Jason’s sourdough are excellent options as they’re fermented for a prolonged period of time meaning they contain beneficial cultures to support a healthy gut.

"The fermentation process not only creates prebiotics that nourish good gut bacteria but also breaks down complex carbohydrates and phytates," Prade explains. "This makes it easier to digest and gives it a lower glycaemic index, helping to support better blood sugar control compared to processed white bread."

However, Hope advises being aware of "sourfaux breads" where the fermenting processes is artificially sped up and thus the cultures don’t provide the same benefit.

Avocado toast and coffee breakfast
Adding protein, such as avocado and seeds, to toast can up protein levels. (Getty Images)

Adding protein is key. "This is often the missing piece that transforms toast into something that leaves you feeling fuller for longer," Prade explain.

She suggests topping your toast with poached eggs, smoked salmon, or even a layer of cottage cheese "This will help balance the macronutrients, which stabilises energy and reduces cravings later in the day," she advises.

Hope recommends switching out your jam or marmalade for a higher protein option such as peanut butter, cream cheese, hummus with roasted vegetables. "Incorporating a source of protein helps to slow down the release of sugars into the blood stream and can therefore leave you feeling fuller for longer," she adds.

Topping your toast with whole seeds or milled flaxseeds is a great way to incorporate some healthy fats and omega-3 into the diet. "Healthy fats are vital for supporting energy, brain function and joint health too," Hope adds.

Cutting freshly baked bread.
Making your own bread means you can control what ingredients go in it. (Getty Images)

Adding healthy fats to your toast is an easy yet powerful way to enhance its nutritional value. "Toppings like nut butter, avocado, or olive oil provide essential fats that support hormone balance, brain health, and keep you feeling fuller for longer," Prade advises. "These fats also help slow the absorption of carbohydrates, promoting more stable blood sugar levels."

Making your own bread is such a simple way to limit the amount of additives and ultra-processed foods in the diet. "Pre-bought bread is often packed with more salt, sugar and preservatives than homemade alternatives," Hope explains. "Homemade bread can be a nutritious food to incorporate into the diet."

At £150-odd, a bread maker can seem like a huge expense but using it regularly will likely save you money in the long run - particularly as a loaf of sourdough bread from a bakery these days can set you back as much as £4-£5.

Read more about food and nutrition:

Latest Stories