Many of us commonly build our breakfasts around eggs. They are delicious, versatile to cook with, and relatively inexpensive for their nutrient value. Eggs also provide a great balance of every important vitamin and mineral except for Vitamin C. In addition, eggs are a great source of choline and biotin. Eggs are a perfect start to your morning, yet what do you choose to go alongside them?
Many people throw their two eggs between two slices of bread, taking the easy breakfast way out, or even worse, pick up an egg sandwich on the way to work. The graphic I created aims to show you why adding some spinach with your eggs is the much smarter choice.
In the picture, both foods are displayed in quantities of exactly 140 calories. Lets take a look at how the bread and spinach compare in terms of carbohydrate content, as both foods should be viewed as a carbohydrate addition to your meal. You would require 21 ounces (1 pound, 5 ounces) of cooked spinach to equal the same amount of calories as the two slices of bread that weigh only 2 ounces total. The 21 ounces of spinach contains only 24 grams of carbohydrate compared to the 28 grams that the 2 ounces of toast contains! Also keep in mind that the white bread carbohydrates have a Glycemic index score of 71, where as the spinach carbohydrates only have a Glycemic score of 15!
Obviously you are not going to eat over a pound of spinach with your eggs, but the point to be made is that you can add in as much spinach with your eggs as you desire. You’ll be getting a reasonable amount of lower glycemic carbs and a healthy amount of soluble and insoluble fiber. Translation: Longer lasting energy that will tide you over until your afternoon snack or lunch. Another example of how Paleolithic foods remain King over our Neolithic foods, especially in our breakfasts.
If you enjoyed this visual comparison, you can find more food portion and serving size pictures over at foodsize.com