Avocado or egg toast: What should you have for breakfast?

Your diet plays a huge role in maintaining your well-being. As such, a good breakfast can keep you nourished and help you feel energised throughout the day. But what makes for an ideal breakfast?

Answering that question is Suman Agarwal, a nutritionist. “I have seen a lot of my clients giving up on eggs and going for avocados. But you should know the composition,” Agarwal said on Instagram.

According to her, 1 avocado = 240 calories; 1 egg = 70 calories
Protein in 1 avocado = 3 grams;  1 egg = 6 grams
Fat in 1 avocado = 22 grams; 1 egg = 6 grams
Carbohydrate in 1 avocado = 13 grams; 1 egg = almost negligible, may be 1 gram

So choose wisely, stressed Agarwal, sharing that she uses the good fats of avocado and butter on her egg toast.

So, which is an ideal breakfast option?

Both options are nutritious but they cater to different dietary needs and taste preferences, said G Sushma, clinical dietician, CARE Hospitals Banjara Hills Hyderabad.

Egg toast

Egg toast is a classic breakfast choice that provides a rich source of protein. Eggs are packed with essential nutrients such as vitamins A, D, E, and B12, along with minerals like iron and zinc. The high protein content in eggs helps in muscle repair and growth, making it an excellent option for those who engage in regular physical activity, said Sushma.

Additionally, eggs contain choline, which is crucial for brain health and function. “Eating egg toast can keep you satiated for longer periods, reducing the temptation to snack before lunch. You can enhance the nutritional value by choosing whole-grain bread, which adds fibre to your diet, aiding digestion and promoting heart health,” Sushma told indianexpress.com.

It’s versatile and can be enhanced with cheese, herbs, or vegetables, said Dt Amreen Shaikh, head dietician, Wockhardt Hospitals, Mumbai Central.

Avocado toast

Avocado toast has gained immense popularity in recent years, especially among health-conscious individuals. “Avocados are rich in healthy monounsaturated fats, which are beneficial for heart health. They also contain a variety of vitamins, including K, E, and C, along with potassium, which helps regulate blood pressure,” shared Sushma.

The creamy texture of avocados combined with whole-grain toast provides a satisfying and delicious meal. “Avocado toast is also a good source of fiber, which aids in digestion and helps maintain stable blood sugar levels. The healthy fats in avocados can keep you feeling full and energized throughout the morning,” said Sushma.

Shaikh said that it’s creamy and can be topped with various ingredients like tomatoes, radishes, or seeds for added flavour and texture.

 

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A post shared by Suman Agarwal (@selfcarebysuman)

Which should you choose?

The choice between egg toast and avocado toast depends on your nutritional needs and taste preferences. “If you’re looking for a high-protein option that supports muscle maintenance and brain health, egg toast might be the better choice. On the other hand, if you prefer a meal rich in healthy fats and fibre that promotes heart health and stable blood sugar levels, avocado toast is an excellent option,” said Sushma.

If you prefer a protein boost, go for egg toast. For a nutritious option with healthy fats, avocado toast is ideal, said Shaikh.

For a balanced approach, consider combining both.

“You can enjoy egg and avocado toast together by topping your avocado spread with a poached or scrambled egg. This combination provides the best of both worlds, offering a well-rounded meal that covers a wide range of nutritional benefits,” said Sushma.

Ultimately, both egg toast and avocado toast are healthy breakfast choices that can fit well into a balanced diet. By considering your dietary needs and taste preferences, you can make the best choice for a nutritious and satisfying start to your day.

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