Avocado Toast: The Breakfast Bite Everyone Is Talking About
Is this growing foodie trend as healthy and nutritious as it sounds?
Avocado toast is a growing trend that has become a morning staple for breakfast and brunch enthusiasts everywhere. Avocado and multi-grain toast, put the two together and what is healthier than that? But is it as healthy and nutritious as it sounds? We talked to Rhode Island Academy of Nutrition and Dietetics nutritionist, Lauren Talbert RD, LDN about the health benefits of avocado toast and why this breakfast bite is good for you.
How many calories are in an avocado? Is an avocado considered a fatty food?
A typical avocado is about 320-350 calories, depending on the size. It is considered a monounsaturated fat, but this type of fat isn’t necessarily bad for you. It helps to improve your blood cholesterol levels which can decrease your risk of heart disease.
Are there benefits to eating avocado toast? Besides the avocado itself what else can you add?
Avocado toast made with whole grain bread is a great healthy meal or snack. I would suggest adding a protein like eggs with it to promote satiety. I typically encourage a healthy fat, fiber and protein during meals and snacks for a balanced diet. The avocado is the fat, the bread is the fiber component and the eggs are the protein. I also like to pair avocado toast with thinly sliced cucumber and a balsamic glaze, too.
Does it protect from any cancers?
Yes! I am a board certified oncology dietitian. One of the major recommendations with regards to diet and cancer prevention is to follow a plant-based diet. Plant-based foods include produce, nuts and seeds, whole grains and legumes. Avocados fall into that plant-based food category.
Are there any other myths about avocado toast that should be debunked?
I think a lot of people do not eat avocado because of its high calorie and fat content. It is important for people to learn that fat in your diet promotes satiety. Plus, not all fats are unhealthy. Plant-based fats from nuts, seeds, olives and avocados are good sources of healthy unsaturated fats and should be included in your meal to promote good heart health.
Where you can find avocado toast:
- Sydney Providence serves avocado toast for both breakfast and lunch. The cafe’s toast can be made with an array of toppings including prosciutto and tomato. Watch how Sydney prepares avocado toast here. 400 Exchange St., Providence, 648-4994.
- The Shop sells avocado toast with lime, chili flake, Celtic sea salt on durum or seeded multigrain bread. 460 Wickenden St., Providence, 684-1140.
- Empire Tea and Coffee serves avocado toast on multi-grain bread, with pickled onions and chili flakes. 251 Thames St., Bristol; 58 Aquidneck Ave., Middletown; 22 Broadway, Newport; 112 William St., Newport, 619-1388.
- The Grange is a vegetarian hub that serves avocado toast for brunch. The toast is served on multi-grain bread and is topped with tofu bacon, hummus, pickled onions, radishes and green salad. 166 Broadway, Providence, 831-0600.
- Small Point Cafe offers the ‘Nae-Nae,’ which is a slice of multigrain or sourdough bread that is topped with avocado, cucumber, onion, balsamic, salt and pepper. 230 Westminster St., Providence.
- Shayna’s Place toast is spread with mashed avocado, sprouts, sea salt, cracked black pepper, olive oil and a wedge of lemon on multigrain toast. 45 Brown St., North Kingstown.
- Rebelle Artisan Bagels may not serve avocado toast, but they sure do sell avocado bagels! Top your bagel whether it be plain, poppy, sesame, or more with an avocado spread. 110 Doyle Ave., Providence, 349-1263.