Pop a frozen whole wheat protein waffle into your toaster for a triglyceride-friendly breakfast.
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Key Points
- Frozen protein waffles are dietitians top pick for a breakfast option to help lower triglycerides.
- In addition to protein, they are lower in added sugars, which are linked to high triglycerides.
- Pair frozen protein waffles with other sources of protein and fiber, like nut butters, seeds or fruit.
High triglycerides can increase your risk of heart disease. But what exactly are triglycerides? They’re often confused with cholesterol, but triglycerides are actually a type of fat found in your blood that is different from cholesterol. You can think of triglycerides as stored energy in the body; some comes from the food we eat and the rest is made by the liver.
Triglycerides are essential, but having high levels of triglycerides can lead to hardening or thickening of artery walls, increasing the risk of stroke, heart attack and heart disease. Your diet plays an important role in managing your triglyceride levels. However, you don’t necessarily have to sacrifice convenience to get them under control. Dietitians say that whole grain frozen protein waffles are a great frozen breakfast option that is still triglyceride-friendly. Read on to find out why.
Starts Your Day with More Protein
Toast, cereal and waffles are popular breakfast options, but they are often lacking in protein. However, prioritizing protein at breakfast can be beneficial for your energy levels and focus as well as your triglyceride levels. That’s because protein slows digestion which helps keep you full until your next meal and promotes steadier blood sugars. That means you’re less likely to grab sugary, refined carb snacks later, per Kiran Campbell, RDN. Because high triglycerides are linked to high glucose levels, keeping your blood sugar in check can also be beneficial for your triglycerides as well.
Most protein waffle options in the freezer aisle provide around 12 to 16 grams of protein per serving, which is more protein than you would get from most breakfast cereals or a granola bar. Even better, look for frozen protein waffles that provides a few grams of fiber to double down on the blood sugar and triglyceride-lowering benefits.
Low in Added Sugars
Most grab-and-go breakfast options like muffins, pastries, sugary cereals and sweetened coffee drinks are also high in added sugar. The bad news is that extra added sugar can raise your triglyceride levels since sugar can be converted into fatty acids and triglycerides by the liver when you eat more than you need. However, choosing a lower sugar protein waffle instead of a toaster pastry or waffles covered in syrup can be a simple strategy to help reduce added sugar and refined carbohydrate intake, says Michelle Routhenstein, M.S., RD, CDCES, CDN.
For lowering triglycerides, the American College of Cardiology recommends keeping your total added sugars for the day to less than 6% of your total calories. In other words, that’s no more than about 6 teaspoons of sugar (100 calories) for most women and no more than 9 teaspoons (150 calories) for men. Look for frozen protein waffles that are low in added sugars, ideally less than 5 grams of sugar per serving. It matters how you serve your waffles, too. Try adding frozen (and thawed) berries in place of maple syrup for a lower sugar waffle topping.
Quick and Easy
Convenience is a key factor when trying to make healthy changes that actually stick. So while some homemade breakfasts may be even better options for lowering triglycerides, a frozen protein waffle may be the one that realistically fits into your chaotic morning routine. “A waffle you can pop in the toaster beats a drive-through pastry on a rushed morning any day,” says Campbell.
The best frozen protein waffle for triglyceride management should check these boxes: contains whole grains, has minimal-to-no added sugar, low in saturated fat and as much fiber as you can find, per Campbell. Even better, a few simple toppings can turn a simple frozen protein waffle into a well-balanced, triglyceride-friendly breakfast.
How to Enjoy Whole Grain Frozen Protein Waffles
Think of your whole grain frozen protein waffle as the base for building a heart-healthy breakfast. “Build out your waffle meal with balance in mind,” says Campbell. Here are some ways to enjoy your waffles and optimize the triglyceride benefits.
- Add Yogurt: “Add plain yogurt for calcium, magnesium and potassium, but choose plain over flavored to keep added sugar low,” says Campbell. The extra protein from the yogurt will keep you feeling fuller longer and fermented dairy has been linked with some heart health benefits.
- Top with Frozen Berries and Chia Seeds: When shopping for frozen waffles, pick up a bag of frozen berries, too. “You can quickly warm the berries with a splash of water, stir in chia seeds and a touch of honey to make an easy fruit topping,” suggests Routhenstein. “This adds fiber, fruit and natural sweetness,” she says. In fact, just adding a cup of frozen, thawed red raspberries can easily add 8 grams of fiber to the tally for your breakfast.
- Pair with Nut Butter: Instead of topping your waffles with butter, try a nut butter like peanut butter or almond butter. Nut butters have a healthier fat profile and add to the protein total for a more filling breakfast.
- Go Savory: If berries and yogurt don’t appeal to you, try topping your frozen waffles with smashed avocado and an egg. Avocados are well-known for their healthy fat profile, but they are also rich in fiber, which is important for lowering triglycerides. Just ½ an avocado adds an extra 4.5 grams of fiber to your breakfast.
Frozen Breakfasts That Can Raise Triglycerides
Not all frozen breakfasts are equal, nutrition-wise. Here are a few frozen breakfast options that can actually raise triglyceride levels.
- Frozen Breakfast Sandwiches: Relying on frozen breakfast sandwiches and burritos with sausage, bacon and cheese as a go-to breakfast option could lead to higher triglycerides. These ingredients are often high in saturated fat, and diets high in saturated fat can worsen triglycerides by contributing to insulin resistance and your body’s inability to manage fat storage effectively, per Campbell.
- Frozen Toaster Pastries: A freezer breakfast staple that is often high in sugar is frozen toaster pastries, especially if they come with frosting. “Regularly consuming a lot of added sugar and refined carbohydrates can contribute to higher triglycerides,” says Routhenstein.
- Frozen Breakfast Bowls: Breakfast bowls have been increasing in popularity as a quick microwavable breakfast option. Like breakfast sandwiches, many of these bowls also include breakfast meats and cheese so they can be quite high in saturated fat which can lead to higher triglyceride levels.
Our Expert Take
Having some breakfast options stocked in the freezer can be a lifesaver when you’re short on time in the mornings. Even better, you don’t have to miss out on the convenience of a frozen breakfast when trying to lower your triglycerides. Dietitians agree that whole grain frozen protein waffles can be a triglyceride-friendly breakfast option, especially when paired with frozen berries, unsweetened yogurt or nut butter instead of butter and maple syrup.