Dietitians love this toast - Here's why it's ultimate healthy breakfast
A healthy breakfast toast recommended by a dietitian (photo: Freepik)
A dietitian has shared her favorite breakfast, toast with white beans and avocado, which she eats every day. This simple and tasty recipe combines healthy proteins, fiber, and good fats, helping to start the day right, according to EatingWell.
Recipe for white bean and avocado toast
Dietitian Barbie Cervoni said she often eats avocado and white bean toast for breakfast because it is easy to prepare and incredibly beneficial.
Ingredients:
- 2 slices of whole-grain bread
- 1/2 cup cooked or canned white beans
- 1 ripe avocado
- 1 garlic clove
- 1 tbsp olive oil
- Juice of half a lemon or lime
- Salt and pepper to taste
- Fresh herbs (parsley, cilantro, or basil) for garnish
Toast the slices of whole grain bread until golden brown. In a bowl, mash the avocado with a fork. Add the white beans, minced garlic, olive oil, and lemon juice.
Mix well until smooth, then season with salt and pepper to taste. Spread the mixture on the toast. Garnish with fresh herbs.
Recipe for white bean and avocado toast (photo: eatingwell)
Why this toast is good for health
High fiber content
Fiber is one of the most important nutrients for blood sugar control, as it slows the absorption of carbohydrates and improves the body's ability to use insulin effectively.
It also helps gut bacteria produce beneficial substances called short-chain fatty acids.
Additionally, it lowers cholesterol and provides a feeling of fullness after eating. It's great for supporting healthy digestion, which ensures a good start to the day.
This recipe provides 11 grams of fiber per serving thanks to the combination of whole grains, vegetables, and legumes.
Rich in plant-based protein
Protein is essential for a healthy immune system, strong muscles, and satiety. Plant-based proteins are naturally low in saturated fats. This is important for everyone, as saturated fats can increase cholesterol levels and raise the risk of heart disease.
This is especially beneficial for people with diabetes, who are particularly prone to heart disease.
Provides whole grains
Studies showed that people who consume a lot of whole grains are less likely to develop diabetes. Starting the day with a slice of whole grain bread increases fiber intake and provides B vitamins, which can help regulate blood sugar levels.
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