French toast can be a delicious and satisfying breakfast option, but like any food, it’s important to consider the nutritional value and health effects of making it part of your regular morning routine. Here’s a comprehensive look at the pros and cons of eating French toast for breakfast.
The Potential Benefits of French Toast
When made with whole grain bread and minimal added sugars, French toast can provide some key nutrients:
- Protein – Eggs and milk provide a solid protein boost to start the day.
- Fiber – Whole grains provide important dietary fiber.
- Calcium – Milk is rich in calcium, which supports bone health.
- Antioxidants – Cinnamon is a tasty antioxidant-rich spice often used in French toast.
In moderation, the carbohydrates in French toast can also help provide energy for the start of your day. Compared to sugary breakfast cereals or pastries, French toast prepared with whole ingredients can be a relatively balanced choice.
Potential Downsides of Regularly Eating French Toast
There are also some potential cons with making French toast a regular go-to breakfast choice:
- Refined carbs – While whole grain is ideal, many French toast recipes call for refined white bread, which lacks nutrients and fiber.
- Sugar – Syrup and sweet toppings pile on added sugars that lack nutritional benefits.
- Saturated fat – Fried in butter or bacon fat, French toast often contains high levels of saturated fat.
- Sodium – Added salt can make French toast high in sodium, which may be concerning for some people.
- High calories – Big portions slathered in syrup can rack up excessive calories.
Eating high amounts of refined carbs, sugar, saturated fat and sodium frequently has been linked to increased risk for obesity, heart disease, diabetes and certain cancers.
Healthiest Ways to Enjoy French Toast
Here are some tips for lightening up French toast to make it a healthier breakfast:
- Use whole grain or multigrain bread instead of white bread.
- Choose unsweetened milk or yogurt instead of sweetened for the egg mixture.
- Cook in the oven instead of frying in oil to reduce fat.
- Top with fresh fruit rather than sugary syrup.
- Sprinkle with cinnamon instead of syrup for antioxidant benefits.
- Stick to 1-2 slices of French toast with protein like eggs or yogurt.
Nutrition Facts Comparison
To get a better sense of the nutritional value of French toast, here is a comparison of the nutrition facts for a typical serving of French toast vs. a healthier lightened-up version:
| Nutrition Facts | Classic French Toast (1 serving) | Light French Toast (1 serving) |
|---|---|---|
| Calories | 358 | 231 |
| Total Fat | 14g | 6g |
| Saturated Fat | 5g | 2g |
| Sodium | 588mg | 399mg |
| Total Carbs | 44g | 35g |
| Dietary Fiber | 1g | 4g |
| Sugar | 20g | 6g |
| Protein | 10g | 12g |
As you can see, a lighter take on French toast made with whole grains, minimal added sugars and healthy fats and proteins can cut the calories, refined carbs, saturated fat, sodium and sugar substantially compared to a classic deep-fried buttery version.
Healthier French Toast Recipes
Here are some delicious recipes for lighter, healthier versions of French toast that can be part of a balanced breakfast:
1. Oven-Baked Cinnamon Raisin French Toast
- Whole grain raisin bread
- Egg whites or eggs
- Skim or low-fat milk
- Cinnamon
- Sliced bananas
- Light drizzle of maple syrup (optional)
Whisk together egg whites, milk and cinnamon. Dip raisin bread in mixture, then place in oven to bake until golden brown. Top with sliced bananas and drizzle with just a little maple syrup if you’d like a touch of sweetness.
2. Greek Yogurt Fruit Stuffed French Toast
- Whole grain bread
- Non-fat plain Greek yogurt
- Sliced fruit like strawberries, blueberries or bananas
- Pure maple syrup, honey or fruit spread (optional)
Mix Greek yogurt with a splash of milk. Make a sandwich with the bread and sliced fruit. Dip the sandwiches in the yogurt mixture, then fry or bake until browned and crispy outside. Add a small drizzle of maple syrup, honey or fruit spread if desired.
3. Skinny Slow Cooker French Toast Casserole
- Whole grain bread cubes
- Egg whites or eggs
- Skim or low-fat milk
- Cinnamon
- Vanilla
- Sliced fruit like apples or pears
In a slow cooker, whisk together the egg whites, milk, cinnamon and vanilla. Toss in the bread cubes. Cook on low heat 1-2 hours until set. Top with your choice of sliced fruits.
The Bottom Line
While classic preparations can be high in refined carbs, added sugar, sodium and unhealthy fats, French toast made with whole grain bread, simple ingredients and healthy toppings can be a balanced breakfast option when enjoyed in moderation. Sticking with just 1-2 slices and pairing it with protein, fiber and fruit is key to keeping French toast as part of a nutritious breakfast. It also doesn’t need to be reserved just for weekends – you can enjoy lighter versions of French toast any day of the week.