Beans on toast and egg on toast are both excellent meal choices. Both are “fast food” in so far as they are quick to prepare, yet both are of high quality and contain a number of beneficial nutrients. Beans are pulses, and are able to provide beneficial effects on blood sugar control, which makes then excellent food choices for weight loss and for those with insulin resistance, such as type 2 diabetics. Beans are also a good source of protein, but lack the essential amino acid methionine. However, a complete protein is made when combining beans with toast, because wheat contains the methionine lacking in beans. Eggs are a good source of all the essential amino acids, and egg on toast provides a greater total amount of protein. Eggs also contain essential fatty acids, if they are free range, as well as micronutrients such as vitamins and antioxidants. Both beans on toast and egg on toast are excellent meals that are underutilised as high quality nutrition, but only if the toast is made from whole grain bread.
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