Toastbread seems to be very disreputable among people who avoid white flour. But is toast really unhealthy, as many assume? Or is toast perhaps more nutritious than you think? We looked at the ingredients and health benefits of toasted bread and then reveal whether it is a healthy alternative to bread or rather "junk food".
Is toast healthy?
To answer this question, it's worth taking a look at the nutritional values of a classic wheat toast. These can of course vary greatly by manufacturer. On average, 100 grams of this toast are found in:
- 48 grams of carbohydrates, including 2 grams of sugar and fiber
- 4 grams of fat
- 35 grams of water
Per 100 grams of toast are also about 7 grams of protein contained, which is compared to other breads considered normal. Rye bread has about 6 grams in comparison, crispbread has about 8 grams of protein per 100 grams.
After looking at the nutritional values, it becomes clear that toasted bread is not a slimming product. Especially for a low carb diet toast is not suitable.
Toast - what else is in it?
Toast is not rich in vitamins and minerals. Nevertheless, it contains valuable ingredients. In 100 grams of bread stuck for example:
- 13 milligrams of magnesium
- 1 milligram of zinc
- 1.2 milligrams of iron
- 125 milligrams of potassium
- 33 milligrams of calcium
- 106 milligrams of phosphorus
Toothbread is therefore far from being a good source of nutrients. Whole-grain bread contains at least twice as much of the minerals mentioned.
Only in terms of calcium content does wholemeal bread fare a little worse. This can be explained by the fact that milk or milk powder is added to many toast breads. Therefore, not every toast is vegan. If you want to be sure, check the ingredients carefully.
Do not forget that toast is quite rich in salt.
How many calories does toast have?
The calories of toast are comparable to other types of bread: 100 grams average on average 250 calories (kcal). By comparison, wholegrain bread has about 196 kilocalories and multigrain bread averages 242 kilocalories. On the other hand, ciabatta with 344 kilocalories or crispbread with 366 kilocalories is considerably more calorific.
A slice of toast weighs about 20 to 30 grams and therefore has about 50 to 75 kilocalories.
One should not forget that it is not only crucial how much energy is in the toast, but also what you eat on it. A thick toasted bread, perhaps also baked with cheese, provides more calories than one with a low-calorie vegetable spread.
It should also be noted that toast is less saturated than, for example, wholemeal bread, which results in more slices of food - with a corresponding topping. In the end, toasting bread often results in significantly more calories.
Which varieties are there?
There are several varieties of toasted bread that differ in terms of their ingredients and nutritional value:
- Buttertoast consists mainly of wheat flour and has only a small amount of fiber.
- Multigrain toast (also: seed toast) contains at least three types of cereals and slightly more fiber. The coloring is often artificially intensified by barley malt extract or caramel syrup.
- Whole wheat toast has a wholegrain share of at least 90 percent and is particularly high in fiber.
Due to the highest fiber content, wholegrain toast is the best sattler of all toast varieties - but it is not enough to eat wholegrain bread.
People with an elevated cholesterol level should - if they do not want to give up toast bread - prefer to use the whole grain variant. Because fiber helps to lower LDL cholesterol levels in the blood. A healthier alternative to toasted bread is therefore wholegrain bread in this case.
Where is the difference between white bread and toast?
To distinguish is the toast from white bread. The biggest difference between white bread and toasted bread is that the toast for toasting is made in the toaster, untitled, so to speak, "unfinished" while white bread is already baked.
The method of production is another, because the toast bread is often used in addition to sugar and butter or milk. The sugar content serves to create a nice browning during roasting. In addition, toast is far finer pored than the normal white bread.
Is burnt toast carcinogenic?
When toasting, make sure the bread is not too dark. Because when strong roasting small amounts of acrylamide and 3-MCPD can arise. These substances are considered to be (possibly) carcinogenic and mutagenic due to animal testing, but an effect on humans has not yet been demonstrated. Nevertheless, the European Union classifies acrylamide as carcinogenic to humans.
Make sure you do not over-heat toast bread or toast too long. You should definitely cut off black spots and dark crusts and even throw away scorched toast slices completely. On a lightly toasted bread almost no acrylamide can usually be found.
Intolerances and allergies
There are now several alternatives to classic toast, which respond to the individual's diet, allergies or food intolerances. For example, there are the following variants to buy in almost every supermarket:
- Spelled toast
- sugar-free toast
- gluten-free toast
- lactose-free toast
Many toast breads also say they were made without additives and preservatives. If you really want to be sure about this, you can fall back on bread from the bakery or on an organic toast from the health food store.
Who suffers from an intolerance of histamine, which usually does not have to worry about the toast, because toast is considered histamine poor. Especially toasted bread can be well incorporated into the diet with histamine intolerance.
How long is toast tough?
According to the manufacturer, the shelf life of toast is 10 to 30 days. In fact, an opened pack often lasts much shorter.
Especially in the summer it comes quickly to mold. Then: off in the trash - and with the whole pack, because moldy toast should not be eaten in any case, because mold fungus in large quantities cause poisoning and in the worst case even kidney and liver can harm. If you want to eat expired toast, you should first smell it very thoroughly, because it could have formed mold in it, which is not visible to the naked eye.
Incidentally, shelf life only applies to untasted bread. Toasted bread should be consumed immediately, otherwise it will be hard.
How should one keep toast?
The best way to keep the bread at room temperature, well sealed in a bread box. The storage in the refrigerator can extend the shelf life, but usually has a negative effect on the aroma 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 thaw again in the toaster and roast at the same time.
What can you do with toast?
In addition to the classic roasted toast in the toaster and the consumption of toasted toast, there are some ways to use this bread. For example, toasted bread can be toasted in the sandwich maker. Even the classic sandwich without sandwich toaster is usually made from toast.
But there are also many other recipes with toast, for example French toast, bread dumplings, poor knights or the classic toast with egg. It is also possible to utilize leftover toast residues very well.
Bake toast yourself
You can also easily make toast yourself. There are many recipes on the Internet. Although this toast probably will not taste the way it is used to the bread you buy, this way you know exactly what is in the bread.
Depending on the price of the otherwise purchased Toastbrotmarke you can also save a little money.
Conclusion: how healthy is toast?
Toasted bread is not very nutritious. Rich in carbohydrates, but relatively low in fiber, toast is significantly less filling than, for example, wholegrain bread. In addition, many toasts contain various additives, such as stabilizers, acidity regulators or raising agents. Toast should therefore not be on the daily diet, but can be eaten occasionally. Organic whole wheat toasts are a good choice.
If you do not properly store the bread or roast it too long, you risk mold or the carcinogens acrylamide and 3-MCPD. So mindfulness is required: Check toast bread before roasting - with eyes and nose - for possible formation of mold and toast it only briefly.
By the way, toast bread has a big advantage: toasted bread is easy to digest and is therefore well suited for gastrointestinal diseases such as diarrhea as a light diet.