What are the best breakfast waffle toppings and sides?
- Fruit salad.
- Sautéed apples.
- Fruit compote.
- Maple syrup or honey.
- Butter made of honey
- Fresh produce.
Do waffles count as breakfast?
Are waffles nutritious? In spite of the fact that any breakfast is preferable to none, waffles are not the healthiest option after a long night without food. However, you can incorporate them into a healthy diet if you consume them infrequently, choose the proper accompaniments, and choose the whole-grain version.
- According to the 2015 Dietary Guidelines for Americans, at least half of the grains you consume should be whole.
- Since many waffles are made from refined grains, they are low in fiber.
- According to research published in the journal “Nutrients” in 2018, consuming refined carbohydrates may increase the risk of cardiovascular disease more than consuming saturated fat.
In contrast, whole grains and fiber reduce the risk of heart disease. Two 4-inch square frozen waffles contain 30 grams of carbohydrates but only 1.5 grams of fiber out of the recommended 25 grams per day. A high fat intake increases the likelihood of weight gain, and a high saturated fat intake increases the risk of Type 2 diabetes, high cholesterol, and heart disease.
- Two frozen waffles contain approximately 6.8 grams of fat, including 1 gram of saturated fat.
- This represents 10% of the daily value for total fat and 5% of the DV for saturated fat.
- Even worse is the typical 7-inch round homemade waffle, which contains 10.6 grams of fat (16 percent of the DV) and 2 grams of saturated fat (11 percent of the DV).
The sodium content of both frozen and homemade waffles is high. A serving of two frozen waffles contains 447 milligrams of sodium, or 19 percent of the recommended daily limit of 2,300 milligrams, while a 7-inch-round homemade waffle contains 383 milligrams of sodium, or 17 percent of the daily limit.
- Consuming excessive sodium increases your risk for hypertension, stroke, and cardiovascular disease.
- Waffles are not the healthiest breakfast food, but they do contain vitamins and minerals.
- Two frozen waffles provide more than 20% of the DV for calcium, iron, phosphorus, thiamine, riboflavin, niacin, vitamin B-6, and vitamin B-12, along with 19% of the DV for folate and 18% of the DV for vitamin A.
Since homemade waffles are not fortified with additional vitamins and minerals, they contain smaller amounts of these nutrients, but still provide over 10% of the DV for calcium, phosphorus, thiamine, folate, and riboflavin. Choose whole-grain waffles for added fiber and eat a small portion topped with fruit instead of butter and syrup.
Each pat of butter contributes 36 calories, 4 grams of fat, and 3 grams of saturated fat, which is equivalent to 13% of the daily value (DV) for saturated fat. A tablespoon of maple syrup adds 52 calories and 14 grams of sugar, exceeding the daily limit of 25 grams of added sugar recommended for women.
Men should consume no more than 38 grams of added sugar per day. Writer Bio Jessica Bruso, based in Massachusetts, has been writing since 2008. She graduated from Tufts University with a master of science in food policy and applied nutrition and a bachelor of arts in international relations.
What else goes well with pancakes besides syrup?
Compotes, Preserves, and Jams – Preserves, whether homemade or store-bought, add sweetness and flavor to a stack of pancakes. You may use any desired preserve, from apple butter to rhubarb compote. Keep in mind that thinner preserves, such as jams, will be more syrupy, whereas thicker preserves, such as jelly, can be spread with a knife.