• Bari Stricoff, MSc, RDN

Why I Eat Sourdough Toast With Avocado and Eggs for Breakfast

Updated: Feb 14, 2018


Have a quick scroll on my Instagram page and it’s no surprise that I’m a fan of sourdough toast with avocado and eggs. But my love for avocado toast and a bit of #yolkporn is beyond the aesthetic appeal and its ability to generate Instagram likes. My affinity for this delicious meal is based on its health benefits and nutritive profile. See, when you combine a whole grain bread, such as whole wheat sourdough, with healthy fats (avocado) and protein (egg), you get a whole lot of nutrition, stabilized blood sugars and happy satiety hormones! Here I’ve broken down the positives of each component:


Sourdough bread: made using a fermentation process (#guthealth), that when digested, produced less adverse GI symptoms and is easily digestible. Sourdough breads fortified with iron have a higher bioavailability when compared to standard bread fortified with iron (aka your body absorbs more iron from sourdough bread). Whole wheat sourdough has also been linked to lower insulin spikes!


Avocado: avocados are nutrient and phytochemical dense!! Loaded with fiber, potassium, vitamin A, C, E, K, B1, B2, B6, choline, mono- and poly-unsaturated fats. MUSFA and PUSFA (monounsaturated and polyunsaturated fatty acids, respectively) are known to be heart healthy and protect against CVD!


Eggs: high quality protein, vitamins, minerals and antioxidants! Eggs are good sources of selenium, vitamin A, folate, B12 (yay because I don’t eat meat), and choline! Each egg has roughly 6g of protein wahoooo!



I think a lot of people are confused about egg consumption. It was once thought that yolks should be avoided due to their high dietary cholesterol content and fear that they contribute to Cardiovascular Disease. However, that hypothesis was debunked, as humans do not internalize dietary cholesterol into bodily cholesterol (therefore there is no limit on how often one should consume prawns). However, saturated fat, specifically animal fat, contributes to bodily cholesterol!



A recent 2017 study recruited 50 participants to test whether 2 eggs per day for breakfast, compared to oatmeal (recommended breakfast by American Heart Association), has adverse effects on CVD risk and hunger hormones. The study concluded that although 2 eggs/day increased LDL cholesterol, it also increased HDL cholesterol and total cholesterol. However, the LDL/HDL ratio did not increase, which is the most predictive measurement of CVD. No changes in glucose metabolism, triglycerides or liver enzymes were also observered (win!). Additionally, those that ate 2 eggs per day had lower ghrelin (hunger hormone) levels throughout the day, and subsequently experienced a higher level of ‘fullness’ throughout the day! -->  Eggs at breakfast, not a risk for CVD + stay full longer!


After you eat, insulin is released to help move the sugar from the blood to the cells. When your blood sugar rises drastically (from simple, refined carbohydrates), you get a spike in insulin. After the insulin does its job, you experience very LOW blood sugars, which can make you feel hungry, irritable, light headed, anxious, dizzy or weak. Thus, to make yourself feel better, you might grab a candy bar or high-sugar food --> and now you have entered the most viscous cycle of high and low blood sugars. *INSERT* avocado toast on sourdough bread with eggs!!!



The sourdough bread is made with whole wheat flour, which is high in fiber! Fiber helps slow down digestion, giving you a slower and steadier release of glucose, preventing blood sugar spike. When combined with healthy fats and good quality protein, you feel full longer, get plenty of vital nutrients, and everyone is happy!!! Eggs and avocados are healthy sources of fat, which are essential to the functioning of the body and cell membranes, but also help absorb all those fat-soluble vitamins.


Morale of the story: I eat sourdough toast with avocados and eggs for breakfast because it gives me a steady release of energy (avoiding blood sugar spikes), fills me up and KEEPS me full, gives me plenty of nutrients (protein, fats, carbs, fiber, vitamins and minerals) and it tastes HELLA GOOD!!! But, if you don't like eggs and avocado, that's fine! However, keep in mind, making sure you have a good quality protein and source of carbohydrate with fiber for breakfast will help you stay full and prevent blood sugar issues!


xxxx


References:

Missimer A, DiMarco DM, Andersen CJ, Murillo AG, Vergara-Jimenez M, Fernandez ML. Consuming Two Eggs per Day, as Compared to an Oatmeal Breakfast, Decreases Plasma Ghrelin while Maintaining the LDL/HDL Ratio. Nutrients. 2017;9(2). doi:https://dx.doi.org/10.3390/nu9020089.

Kishimoto Y, Taguchi C, Suzuki-Sugihara N, et al. The Effect of the Consumption of Egg on Serum Lipids and Antioxidant Status in Healthy Subjects. J Nutr Sci Vitaminol (Tokyo). 2016;62(5):361-365. doi:https://dx.doi.org/10.3177/jnsv.62.361.

Dreher ML, Davenport AJ. Hass Avocado Composition and Potential Health Effects. Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759.

Tucker AJ, Mackay KA, Robinson LE, Graham TE, Bakovic M, Duncan AM. The effect of whole grain wheat sourdough bread consumption on serum lipids in healthy normoglycemic/normoinsulinemic and hyperglycemic/hyperinsulinemic adults depends on presence of the APOE E3/E3 genotype: a randomized controlled trial. Nutr Metab (Lond). 2010;7:37. doi:https://dx.doi.org/10.1186/1743-7075-7-37.

Costabile A, Santarelli S, Claus SP, et al. Effect of breadmaking process on in vitro gut microbiota parameters in irritable bowel syndrome. PLoS One. 2014;9(10):e111225.

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