In the morning, at breakfast, you have the choice: on the one hand, avocado toast, the symbol of healthy brunch; on the other, peanut butter toast, the favorite snack of athletes. Which one to choose? Discover the answer from dietician Alexandra Murcier.
Avocado toast, a concentrate of good fats
Avocado is full of so-called “healthy” fats, beneficial for the heart and concentration. Rich in monounsaturated fatty acids, it helps reduce bad cholesterol (LDL) levels while promoting the absorption of vitamins A, D, E and K.
When combined with wholemeal bread, it also offers an excellent supply of fiber, which helps regulate digestion and prolong the feeling of satiety. In terms of micronutrients, the avocado is also a gold mine: potassium (useful for blood pressure), vitamins B, C, E and K, without forgetting a good dose of antioxidants. An ideal combo to start the day without feeling tired.
Peanut butter toast, an energy and protein ally
Just as effective, peanut butter toast seduces with its nutritional richness. It is a concentrate of vegetable proteins, with approximately 25 g per 100 g of product. It also contains monounsaturated fats, beneficial for the heart, as well as magnesium, potassium and vitamin E, known for its antioxidant action.
But be careful: according to dietician Alexandra Murcier, “Peanut butter without added sugar has three times more calories than avocado, so you should eat it in moderation if you’re watching your weight.”
In addition, it is richer in proteins and lipids than avocado. “But the latter has a better fatty acid profile, because it contains very little saturated fat.” adds our expert.
However, both “are rich in good fats and fiber, which makes them particularly satiating and favorable to good intestinal transit.
Finally, last notable difference: “Peanut butter has twice as many carbs as avocado“, recalls the specialist. It is therefore a quick source of energy, perfect before a sports session or to avoid feeling hungry in the afternoon.
The dietitian’s verdict
According to Alexandra Murcier, both toasts have their place in a balanced diet, provided they are consumed in the right context. “Avocado is perfect for a breakfast, salad or savory dish, while peanut butter works best as a topping or snack” she explains.
“Peanut butter provides magnesium, good for stress, and vitamin E, an antioxidant, while avocado is rich in vitamin K and potassium. These are two foods that are ultimately more complementary than competitors.”
In summary, you understand: there is no need to choose a side. Avocado toast seduces with its lightness and fiber, while peanut butter toast provides long-lasting satiation thanks to its proteins. The right reflex? Vary according to your needs and desires.
FAQ – Avocado or peanut butter: which one to choose?
1. Can you eat avocado and peanut butter every day?
Yes, but in reasonable quantities. Avocado (½ per day) remains light and rich in fiber. Peanut butter (1 to 2 tablespoons maximum) is higher in calories. The important thing is to alternate according to your needs: energy before sport, prolonged satiety at breakfast or snack.
2. Which toast is most suitable before a sports session?
Peanut butter toast is ideal before exercise. Its proteins and carbohydrates provide rapid and lasting energy. It prevents fatigue and limits cravings. Conversely, avocado toast is better suited to days without intense activity, for a lighter and more balanced breakfast.
3. How to choose a good peanut butter?
Choose a 100% peanut version, without added sugar or oil. It contains more nutrients and less saturated fat. Avoid “light” products that are often rich in additives. You can also prepare it at home: blend unsalted peanuts until you obtain a creamy texture.