Choosing peanut butter or oatmeal without added sugars or other additives is important in getting the most benefits without raising calorie levels.
Oatmeal is low in fat and calories, and high in fiber and nutrients, while peanut butter is a calorie-dense, healthy fat that contains beneficial nutrients. Both oatmeal and peanut butter toast are part of a nutritious, high-protein breakfast, but people may choose one over the other for specific reasons.
Both oatmeal and peanut butter on toast make for a breakfast with protein and nutrients:
Oatmeal is a good breakfast choice for people who are interested in:
Peanut butter on whole-grain toast is a good breakfast for those looking to:
The choice of breakfast depends on a person's health goals and how they feel throughout the morning after eating it. What's key to either meal is avoiding oatmeal or peanut butter that contains excess sugar or artificial ingredients. Extra ingredients can increase the calories or have other effects without adding nutritional value.
One benefit of starting the day with oatmeal is improving cholesterol levels. Studies show eating oatmeal reduces "bad" cholesterol (low-density lipoprotein or LDL) levels. This effect is from the high soluble fiber content and the way oatmeal affects the (the community of beneficial microbes in the gut).
Oatmeal also contains antioxidants and minerals. Most notably, calcium, iron, magnesium, and potassium are all important nutrients found in oatmeal.
For people who are eating a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) diet, such as those who live with irritable bowel syndrome (IBS), one serving of oatmeal is a low FODMAP food.
One cup of oatmeal (cooked in water) contains about:
When choosing peanut butter on toast, both the type of peanut butter and the type of toast matter.
Peanut butter contains protein and healthy fat, but it is a calorie-dense food:
Foods have a glycemic index rating based on how quickly they raise blood sugar levels. Choosing foods that are higher on the glycemic index increases the risk of metabolic and cardiovascular health problems.
A bread made with whole grains will contain more fiber and have a lower glycemic index. White bread has a higher glycemic index than wheat bread, meaning that it will raise blood sugar quickly, followed by a sharp decline (or crash).
Wheat is a high-FODMAP food. During the phase of the low-FODMAP diet where FODMAPs are carefully restricted, wheat bread is avoided. Alternatives include spelt, sourdough, oat, or gluten-free breads.
About 2 tablespoons of smooth peanut butter contain:
One slice of wheat bread contains:
Adding other foods to oatmeal or peanut butter toast can change its nutritional profile. Neither oatmeal nor peanut butter toast alone is a complete meal. Adding some fruits, nuts, or seeds helps create a balanced and filling breakfast.
Topping either of these breakfast foods with fruits such as berries or bananas adds more nutrients, antioxidants, and fiber.
Sprinkling some hemp, pumpkin, or flax seeds on top can also increase the vitamin, mineral, and fiber content. When increasing fiber in the diet, going slow is important, so adding seeds gradually over time is a good idea to avoid digestive symptoms.
One factor that can sway the debate in oatmeal versus peanut butter toast is the other ingredients these foods may contain.
Some varieties of oatmeal may contain added colors, flavors, or sweeteners. It's important to read the ingredients label and see what's added to the oatmeal and how that affects nutrition.
Peanut butter comes in many flavors and varieties, and some include added sugars or ingredients. Reading the nutrition label on the jar of peanut butter is important in understanding the sugar and calorie content.