One of the worst things you can do, irrespective of you trying to lose weight or your general health, is to skip breakfast. But eating breakfast provides you with energy to start the day, and it helps you to eat less during the rest of the day.
To make sure that you start your day right, here are the twelve best foods you should be eating for breakfast.
1 Eggs
Egg are not just healthy and light to stomach for breakfast, they will make you feel full and reduce your calorie intake. More so, egg are good to regulate your blood sugar and insulin levels.
Furthermore, egg yolks have the antioxidants, lutein and zeaxanthin, which can help prevent eye disorders like cataracts and macular degeneration. However, eggs also contain choline. This nutrient is very important for brain and liver health. In addition, eggs are also high in cholesterol, but do not raise cholesterol levels in most people. In fact, eating whole eggs may reduce heart disease risk by modifying the shape of LDL, increasing HDL and improving insulin sensitivity. What is more, three large eggs provide about 20 grams of high-quality protein.
You can enjoy eggs hard-boiled, scrambled, as an omelet or fried. Either way, eggs are packed with protein and important nutrients, and are great for a healthy eating plan.
2 Greek yogurt
Creamy and nourishing Greek yogurt is made by straining whey and other liquid from the curds, which produces a creamier yogurt that is more concentrated in protein. Protein has been shown to lessen feelings of hunger, and has a higher thermic effect than fat or carbs. The term “thermic effect” refers to the surge in metabolic rate that happens after eating.
What is important for those that are trying to lose some weight, or are on a weight management plan, yogurt and other dairy products can also help with weight control, because they increase levels of hormones that promote fullness, including PYY and GLP-1. For instance, full-fat yogurt has conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk.
What is more, some sorts of Greek yogurt are great sources of probiotics, like Bifidobacterium, which help your gut stay healthy. To make sure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.
Therefore, add some Greek yogurt with berries as a healthy morning snack.
3 Coffee
Coffee, although high in caffeine, can be a healthy morning drink. Coffee has been shown to improve mood, alertness and mental performance. What is more, you only need a small amount of caffeine, around half to four cups of coffee, to get the benefits.
What is more, research has shown that caffeine can increase metabolic rate and fat burning. Meaning that 100 mg of caffeine per day can aid the burn of 79–150 calories over a 24-hour period. In additionally, coffee is also rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and reduction of diabetes and liver disease risk.
4 Oatmeal
Oatmeal, is a naturally gluten free cereal that contains a fiber called beta-glucan. This fiber has many remarkable health benefits, including reduced cholesterol. Plus, beta-glucan is a viscous fiber that makes you feel full.
What is more, is that oats are likewise rich in antioxidants, which keep their fatty acids from becoming rancid. These antioxidants may also help protect heart health and decrease blood pressure.
Oats also contains protein. For instance, one cup of cooked oatmeal contains about 6 grams of protein, but oatmeal made from steel-cut oats provides about twice as much protein. However, you can increase your protein intake by preparing your oats with instead of water or serve it with a side of eggs or a piece of cheese.
5 Chia seeds
Chia seeds, besides being nutritious, they are packed with fiber. In fact, 28 grams of chia seeds provides a striking 11 grams of fiber per serving. Chia seeds’ fiber is also viscous fiber. Viscous fiber absorbs water, which increases the volume of food moving through your digestive tract and helps you feel full and satisfied. That is why when you are liquid to chia seeds they swell up. Now, that is the same effect what happens if these seeds up in your stomach, you end up feeling full.
Chia seeds are a good source of antioxidants. These seeds protect your cells from unstable molecules called free radicals, which are produced during metabolism.
Plus, one serving of chia seeds provides about 4 grams of protein, which may not be optimal for breakfast.
Here is a recipe for chia pudding that contains more than 25 grams of protein, that is so healthy you can even eat it for breakfast:
Ingredients:
28 grams dried chia seeds
1 scoop whey protein powder
1 cup coconut milk or almond milk
Half a cup of berries
Stevia or other sweetener to taste, if you like.
Directions: Combine all ingredients in a bowl and mix well. Cover bowl and refrigerate for at least one hour.
6 Berries
From blueberries, raspberries, strawberries to blackberries, they are delicious and packed with antioxidants. What is more, they are lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup.
Berries also have the antioxidants called anthocyanins, which protect your heart and may help you age better.
Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from becoming oxidized and keep the cells lining your blood vessels healthy.
A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.
7 Nuts
Although a lot of people will not think of adding nuts to their breakfast menu, these are a tasty way to add nutritious value to your diet. Plus, they can help you prevent weight gain as they will fill you up.
Although nuts are calories high, you do not absorb all of the fat in them. In fact, your body only absorbs about 129 calories from a 28-gram serving of almonds.
Additionally, nuts have been shown to mend heart disease risk factors, reduce insulin resistance and decrease inflammation.
What is more, nuts are also high in magnesium, potassium and heart-healthy monounsaturated fat. In addition, Brazil nuts are one of the best sources of selenium. In fact, just two Brazil nuts provide more than 100% of the recommended daily intake of selenium.
Even diabetes patients can benefit from eating nuts, as they can help to reduced blood sugar and cholesterol levels.
Add nuts to your Greek yogurt, cottage cheese or oatmeal then next time for your breakfast.
Closing remark
Eating breakfast is necessary, as your body needs the fuel to start the day. Eating a healthy breakfast is choice, and there are some many options you can explore.
