A nutrition expert shed light on which part of the full English breakfast it's best to leave out of your fry-up if you're worried about your health. The components of an English breakfast are not set in stone and there is much debate around which are the most important and which are, for some, considered optional.

Commonly, the full English breakfast includes staples like sausages, bacon, eggs, mushrooms, baked beans, black pudding and toast or fried bread. Clearly, this traditional breakfast might not be the healthiest way to kick-start the day.

So, for those aiming to make healthier choices without sacrificing the satisfaction of a hearty breakfast, a few tweaks can be made to the classic fry-up to align it with more health-conscious diets. There is one particular item in the full English breakfast that a nutrition expert has identified as the worst offender in terms of your health.

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Daniel Herman, a nutritionist and the brains behind Bio-Synergy, shared his thoughts with the Express.: "Breakfast is definitely my favourite meal, and a full English is a real treat, however it does have some drawbacks.

"Probably the best item to leave off the plate is the fried bread. Fried bread is made by frying sliced bread in butter until it becomes crispy and golden brown. While it may be delicious, fried bread is highly unhealthy for several reasons."

He therefore suggested giving the fried bread a miss and opting for a healthier substitute, outlining the health risks associated with fried bread's high calorie and saturated fat content, lack of essential nutrients, and its potential to increase the risk of life-threatening cardiovascular diseases.

Daniel explained: "Fried bread is typically soaked in butter, which significantly increases its calorie content, contributing to the risk of weight gain and obesity. Frying bread in butter adds a significant amount of saturated fat to the dish, which can result in an increased risk of heart disease and high cholesterol levels.

"Fried bread provides very few essential nutrients compared to whole grain bread or other healthier alternatives. It lacks fibre, vitamins, and minerals that are important for overall health.

"A diet including a lot of fried foods, including fried bread, has been associated with an increased risk of cardiovascular disease, stroke, and other chronic health conditions."

Daniel advised swapping out fried bread for toasted whole grain bread, which is richer in fibre and nutrients.

He suggested: "Mash up some avocado and spread it on whole grain toast for a nutritious and delicious alternative to fried bread. Avocado provides healthy fats, vitamins, and minerals."

Daniel said that the healthiest parts of an English breakfast are:

  • Eggs
  • Mushrooms
  • Baked beans
  • Tomatoes

Personal trainer and nutrition coach Alanna Kate Derrick supported his concerns about fried bread, adding: "Don't get me wrong, I absolutely get the appeal - that crispy outer texture giving way to a pillowy soft interior is downright crave-worthy.

"But from a nutritional perspective, fried white bread tends to be calorically dense yet lacking in vitamins, minerals, fibre and other beneficial nutrients our bodies need. The high heat and oil it's cooked in can also render some of the existing nutrients less bioavailable."

'Less bioavailable' means that nutrients may be lost or more difficult for the body to use. The NHS website has lots of useful advice about healthy eating and even a few recipes to try.