Toast bread seems to be very disreputable especially among people who avoid white flour. But is toast really as unhealthy as many make it out to be? Or is toast perhaps more nutritious than you think? We took a closer look at the ingredients and health benefits of toast and reveal below whether it’s a healthy alternative to bread or more of a “junk food”.
Is toast healthy?
To answer this question, it is first worth taking a look at the nutritional values of a classic wheat toast. These can, of course, vary greatly depending on the manufacturer. On average, in 100 grams of this toast can be found:
- 48 grams of carbohydrates, of which 2 grams each sugar and fiber.
- 4 grams of fat
- 35 grams of water
Per 100 grams of toast bread also has about 7 grams of protein, which is considered normal compared to other types of bread. Rye bread has in comparison about 6 grams, crispbread has circa 8 grams of protein per 100 grams. After this consideration of the nutritional values, it becomes clear that toast bread is not a slimming agent. Especially for a low carb diet toast is not suitable. 10 healthy types of bread
Toast – what else is in it?
Toast is not exactly rich in vitamins and minerals. Nevertheless, it contains valuable ingredients. In 100 grams of the bread are, for example:
- 13 milligrams of magnesium
- 1 milligram zinc
- 1.2 milligrams iron
- 125 milligrams potassium
- 33 milligrams calcium
- 106 milligrams phosphorus
A good source of nutrients is toast bread therefore far from it. In terms of the above minerals, wholemeal bread contains at least twice the amount in each case. Only in terms of the content of calcium wholemeal bread performs slightly worse. This can be explained by the fact that milk or milk powder is added to many toast breads. Therefore, not all toast bread is vegan. If you want to be sure, you should check the ingredients carefully. It should also be remembered that toast is quite rich in salt.
How many calories does toast bread have?
The calories of toast are roughly comparable to other types of bread: 100 grams strike an average of 250 kilocalories (kcal). By comparison, whole-grain bread has about 196 kilocalories and multigrain bread averages 242 kilocalories. Significantly higher in calories, however, are ciabatta with 344 kilocalories or crispbread with 366 kilocalories. A slice of toast weighs about 20 to 30 grams and thus has about 50 to 75 kilocalories. It should not be forgotten that it is not only how much energy is in the toast that is important, but also what you eat on it. A thick toast, perhaps topped with cheese, provides more calories than one with a low-calorie vegetable spread. Also, keep in mind that toast is less filling than, say, a whole-grain loaf, which leads to eating more slices – with appropriate toppings. So, in the end, you often consume significantly more calories with toast.
What varieties are available?
There are several varieties of toast that differ in terms of their ingredients and nutritional values:
- Buttered toast consists mainly of wheat flour and has little fiber.
- Multigrain toast (also: seed toast) contains at least three types of grains and slightly more fiber. The coloring is often artificially intensified by barley malt extract or caramel syrup.
- Whole grain toast has a whole grain content of at least 90 percent and is particularly rich in fiber.
Due to the highest value of dietary fiber, whole grain toast is the best satiator among all types of toast – but it does not come close to real whole grain bread. People with elevated cholesterol levels should – if they do not want to do without toast – rather reach for the whole-grain variety. This is because dietary fiber helps to lower LDL cholesterol levels in the blood. A healthier alternative to toast in this case is therefore whole-grain bread.
What is the difference between white bread and toast?
It is necessary to distinguish the toast bread from the white bread. The biggest difference between white bread and toast bread is that the toast bread is made for toasting in the toaster, so to a certain extent is “unfinished”, while white bread is already baked. Also, the method of production is different, because the toast bread is often used additional sugar and butter or milk.The sugar content serves to create a beautiful browning during toasting. In addition, toast bread is far more fine-pored than the normal white bread.
Does burnt toast cause cancer?
When toasting, make sure that the bread does not become too dark. This is because heavy toasting can produce small amounts of acrylamide and 3-MCPD. These substances are considered (possibly) carcinogenic and mutagenic based on animal studies – but an effect on humans has not yet been proven. Nevertheless, the European Union classifies acrylamide as carcinogenic for humans. Therefore, be careful not to overheat toast or toast it for too long. Black spots and dark crusts should definitely be cut off, and burnt slices of toast should even be thrown away completely. Almost no acrylamide can usually be detected on a lightly toasted piece of toast.
Intolerances and allergies
Meanwhile, there are some alternatives to the classic toast bread that cater to individual dietary habits, allergies or food intolerances. For example, the following varieties can be purchased in almost any supermarket:
- Spelt toast bread
- Sugar free toast bread
- Gluten free toast
- Lactose free toast
On many toast breads also says that they are made without additives and preservatives. Who really wants to be sure in this regard, can resort to bread from the bakery or an organic toast bread from the health food store. Those who suffer from an intolerance to histamine usually don’t have to worry about toast, because toast is considered low in histamine. Toasted bread, in particular, can be well incorporated into the diet of those with histamine intolerance.
What is the shelf life of toast?
According to the manufacturer, the shelf life of toasted bread is 10 to 30 days. In reality, an opened package often keeps much shorter. Particularly in the summer, mold quickly develops. Then it’s time to throw the whole package in the trash, because moldy toast should never be eaten, since large quantities of mold can cause poisoning and, in the worst case, even damage the kidneys and liver. If you want to eat expired toast, you should smell it very thoroughly beforehand, because mold may have formed in it, which is not yet visible to the naked eye. By the way, the shelf life only applies to untoasted bread. Toasted bread should be consumed immediately, otherwise it will become hard.
How should you store toast?
It is best to store bread at room temperature, tightly sealed in a bread box. Storing it in the refrigerator can extend its shelf life, but usually has a negative effect on the flavor of the toast. And what about storing in the freezer – can you freeze toast? The answer is clearly “yes”. Toast bread can be frozen very well and then simply defrosted again in the toaster and toasted at the same time.
What can you make from toast bread?
In addition to the classic toasted toast in the toaster and eating untoasted toast, there are a few ways to use this type of bread. For example, toast bread can be toasted ready-to-eat in a sandwich maker. The classic sandwich without a sandwich toaster is also usually made from toast. But there are many other recipes with toast, for example French toast, bread dumplings, knights in shining armor or the classic toast with egg. In the process, leftover toast can also be used very well.
Bake toast yourself
You can also make toast yourself very easily. For this purpose, there are very many recipes on the Internet. Although this toast will probably not taste as you are used to the purchased bread, but in this way you know exactly what is in the bread. Depending on the price of the brand of toast you would otherwise buy, this can also save you a little money.
Conclusion: how healthy is toast bread?
Toast bread is not particularly nutritious. Rich in carbohydrates but relatively poor in fiber, toast is significantly less filling than whole-grain bread, for example. In addition, many toasts contain various additives, such as stabilizers, acidity regulators or leavening agents. Toast should therefore not be on the menu every day, but can certainly be eaten occasionally. Organic whole grain toasts are a good choice.If bread is not stored properly or toasted for too long, there is a risk that mold or the carcinogenic substances acrylamide and 3-MCPD will develop. Carefulness is therefore required here: Check toast bread before toasting – with your eyes and nose – for possible mold growth and toast it only briefly. By the way, toast bread has one big advantage: toasted toast bread is easy to digest and is therefore well suited as a sparing food in case of gastrointestinal diseases such as diarrhea.
