Is yogurt toast healthy?
This dessert-like toast is packed with a ton of nutritional benefits and makes a great energizing breakfast. The egg and yogurt provide a protein-powered combo, which is especially important to help you start your day. “Distributing your protein intake throughout the day can help optimize your muscle mass, so it’s important to eat protein-rich foods at your meals and snacks,” says Samantha Cassetty, M.S., R.D., nutrition advisor to Siggi’s and coauthor of Sugar Shock. “This is especially true at breakfast since your body naturally breaks down your muscle tissue at night, and to repair that tissue, you need to consume sufficient protein.”
Extra protein is just one of the many benefits that the yogurt in this dish provides. “You’ll also score calcium, a nutrient that’s under-consumed by 90% of Americans,” says Cassetty. “And fermented foods, like yogurt, have been tied to better microbiome diversity and reduced markers of inflammation, which translates to better overall health.”
What ingredients do I need to make yogurt toast?
- Yogurt: Not all yogurts are created equal. In fact, sweetened yogurts are a leading source of added sugar in the American diet. “Some flavored yogurts have as much added sugar as a scoop of ice cream!” says Cassetty. “The issue is that a sugary diet can undermine your physical and mental wellbeing — even worsen your sleep and may raise the risk of anxiety and depression.” Our nutrition experts say to stick with choices that have about 8 grams or less added sugar per 1/2 cup serving.
- Eggs: At less than 80 calories each, eggs are a rich and efficient source of both protein and vitamins. They also pack in key nutrients like choline and vitamin D. Our experts say to opt for eggs that are at least free-range or pasture-raised, if possible. Organic is an extra bonus too.
- Sweetener: Our nutrition pros say it’s important to not go overboard on the sweetener here, especially if you are using a flavored yogurt that is already sweetened. Our recipe calls for vanilla extract, which adds a subtly sweet and warm flavor. You can get creative with other extracts, like almond extract, for more flavor sans the extra sugar.
- Bread: Choosing a nutritious bread is key here. Cassetty recommends picking a loaf with no more than 2 grams of added sugar per slice. “While sugar isn’t an essential ingredient in bread, it’s added to many loaves, even some that seem quite healthy,” she shares. “It’s also ideal to seek a 100% whole wheat bread, which will supply at least 2 grams of fiber plus other nutrients, like magnesium. Look for the Whole Grain Stamp; it’s an easy way to tell if your bread is whole (or at least mostly whole) grain.”
- Fruit: Topping your yogurt toast with fruit — and mixing it in like we do here — is a great way to add more antioxidants and fiber to the meal. Berries pair well here and are packed with nutrition and health benefits, like lowering blood pressure and cholesterol while also reducing oxidative stress, but you could choose sliced banana or apple.
The takeaway
Whether you make our blueberry-cheesecake-vibes version or create your own perfect combo, you’ll treat yourself to a sweet and satiating breakfast that will start your day on a nutritious note.
Did you make this recipe? Comment below!
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Source : Goodhousekeeping
