Add beans and avocado to breakfast toast for a massive intake of fiber and protein, thereby promoting long-lasting satiety throughout the day.

noli's read

The recommendation to combine avocado and beans is an excellent strategy for maximizing fiber intake, as both ingredients are among the most nutrient-dense according to nutritional composition tables. A meta-analysis of randomized clinical trials published in the journal Advances in Nutrition confirms that the consumption of legumes (such as beans) significantly increases post-meal satiety. Furthermore, observational data from the NHANES national survey show that the average fiber intake of the adult population hovers around 15 grams per day, meaning that a single one of these toasts (providing approximately 15 to 18 grams of fiber) effectively exceeds the daily consumption of most people. The claim that this recipe covers "almost all daily requirements" is slightly optimistic, as recommendations for good digestive health are instead between 25 and 30 grams per day for an adult. Nevertheless, the combination of fiber and plant-based protein to stabilize energy and prolong satiety is solidly supported by a consensus from the European Food Safety Authority (EFSA).

the sources

1. 1Reynolds A et al. 2019
2. 2Jovanovski E et al. 2019
3. 3Morton RW, Murphy KT, McKellar SR, et al. 2018
4. 4Leidy HJ, Clifton PM, Astrup A, et al. 2015