What is the best for proteins, healthy fats and fibers?

Grilled bread with avocado and nut toast are popular choices for breakfast or a midday snack – have two an impressive nutritional profile and are an excellent source of healthy fats.

However, lawyers and nuts (including peanut butter, cashew butter or almond butter) differ in their protein and fiber content, as well as their global effect on your health.

So, is it best to add toast to nut butter or toast to the avocado to your plate? We asked three dietitists to break down the individual nutritional advantages of each and compare them side by side to help you choose.

Fat type

Avocats are rich in monounsaturated fatty acids in heart health (MUFAS), Who represent about 71% of their fat profile, said Jennifer Pallian, RD, registered dietitian and founder of Recipe site Foodess.

Also found in nuts and vegetable oils, Mufas help cells develop and prosper and can also reduce LDL cholesterol levels.

“Interesting, while lawyers mature, their MUFA content increases more, improving their heart protection qualities,” said Pallian Health.

Protein

Lawyers provide on 2.5 grams (g) of protein per portion of 140 grams standard. It will certainly not make a huge breach in your goal of global daily protein, but lawyers can still contribute, said Pallian.

Fiber

Most Americans fail to get enough fiber in their diet. “But the addition of the lawyer can help add both insoluble and soluble fibers, which are beneficial for intestinal health,” said Madeline Nathe, RD, a dietary and auxiliary professor at the University of Richmond, said Health.

A large avocado can contain more than 13 g of fibers.

Micronutrients

According to Pallian, lawyers are rich in nutrients, containing:

“These micronutrients make avocado toast a power plant for cardiovascular, metabolic and antioxidant protection”, ” Pallian said.

Potassium lowers blood pressure and Folate supports DNA synthesis and blood cell production, she explained. Meanwhile, magnesium promotes muscle and nervous function, vitamin K helps blood coagulation and bone health, and carotenoids protect the health of the eyes, she added.

Fat type

The nut butters are also low in saturated fat – they are mainly composed of mufas, as well as polyunsaturated fatty acids, said Pallian.

“Certain varieties, such as nut butter, also contain omega-3 plant acids based on plants, which help reduce inflammation and support healthy cholesterol and blood pressure,” said Kiran Campbell, RDN, a dietitian nutritionist recorded in Mynetdiary, said Health.

But keep an eye on the list of ingredients. Certain nuts have added palm oil, said Campbell, which can increase the amount of saturated fat.

Protein

Nuts are an excellent source of protein –They provide approximately 6 to 8 g of protein per portion of two tablespoons, Helping you feel full and supporting muscle interview, said Campbell.

“Walnut butter [toast] Provides punch punch in protein, “she said.

Fiber

In addition to proteins, nuts are also a good source of fiber.

“A portion of two inches of nut butter adds 2 to 4 grams of fibers, Most of which are insoluble, “said Campbell.” This always contributes to the daily contribution of fibers, supports digestive health and satiety and has a less pronounced impact on blood sugar. “”

Micronutrients

The exact nutritious profile differs for each type of nut butter. But in general, said Pallian, they can provide an impressive fan of micronutrients, in particular:

In addition, nuts contain polyphenols and other antioxidants, which protect more from oxidative stress, she said.

The choice between the lawyer and the toast with nut butter is largely limited to personal preferences and nutritional needs.

If you need a fiber boost, the avocado toast can be the way to follow. But if you have trouble achieving your protein goals, try the toast with nut butter.

Here are some other factors to consider While you make your decision.

Calories

Overall, Nuts are richer in calories by portion than lawyers.

Half of an avocado (around 70 g) generally contains about 150 calories, while two tablespoons of almond, cashews or peanut butter are about 190 calories.

Also watch the nuts that contain added sugar or an excess salt, said Campbell, which would make it a less healthy choice. “It is advantageous to check the label,” she added.

Satiety

“”[Avocado’s] The fiber content, in combination with healthy fats, will help you stay more shaved longer, “said Nathe.

But the same goes for nuts – protein is also linked to satiety.

“The two will keep hunger at a distance”, “ Campbell said. “The decision can end with which you prefer to achieve, the objectives of the fibers in relation to the objectives of the proteins.”

Heart health

According to Pallian, toasting bread with avocado and toast with nut butter shines with regard to heart health.

Research has shown that Avocado consumption is linked to the drop in LDL cholesterol and blood pressure, who help protect from heart disease.

Meanwhile, “nuts have been systematically linked to lower rates of cardiovascular disease, type 2 diabetes and obesity in major cohort studies”, ” Pallian added. “Regular nuts of nuts or nuts can also reduce oxidative stress, one of the root processes resulting in chronic disease.”

This is largely due to the fact that nuts and lawyers contain healthy fats-the evasant of saturated fats for unsaturated fats “is associated with a lower risk of heart attack and stroke,” she said.

Magnesium, potassium, vitamin E and other micronutrients can also help support heart health.

Personalization factor

Whether you choose toast with nut butter or toast to the lawyer, Simple additional adjustments or modules can make your dish even more nutritious. You can:

• Choose a whole wheat or a multi-joint bread to add additional proteins to the toast option, Nathe suggested.
• Improving toasting bread with avocado with protein -rich garnishes such as eggs or smoked salmon, Pallian said.
• Combine toast with nuts with apples or berries for antioxidants and additional fibers, she recommended.

The choice between toast to the avocado and the toast with nut butter will ultimately depend on your taste preferences as well as your nutritional objectives –These two healthy fat fillings are good for your heart, you help keep yourself full and contain a plethora of micronutrients.

Avocado is an excellent choice if you need more fibers in your diet, while nut butter can be the best option if you need additional proteins. The two are a little more dense calorically, so make sure they correspond to your global food plan for the day.