“Breakfast is the most important meal of the day” at this stage may sound like an old wife’s story, but some time-honored values are worth the hype. You need breakfast to avoid potential brain-fog caused by low-blood sugar. Beginning the day with a complete, nutrient-dense breakfast also helps you to start making better choices throughout the day, including zapping those cravings for late night snacks.
Here’s the best health food for breakfast :
Full of vitamins A, D, and B12, eggs are a cost-effective, nutrient-dense component. Two large eggs contain more than 50% of the choline you need each day, which affects memory, mood, and muscle control. Only one egg always holds some 8 grams of protein. Nearly everything in our bodies needs protein, such as our skin, blood, and bones. This takes more of a protein to digest than carbs, leaving you fuller, longer. Consider breakfast a mix of healthy fiber and lean protein, such as scrambled eggs on whole grain toast with sliced tomatoes or an omelet of spinach-broccoli-mushrooms. And if you’re on the run, grab some hard-boiled eggs.
Fresh fruit salad
Sure, cracking a bottle of fruit juice is easier than cutting a bunch of fruit but you’re not going to get as many benefits. All the fiber that keeps your intestines healthy and lowers cholesterol will be missed. In a test of apples and apple juice, the juice lost nutrients and antioxidants present in the fruit. Stick to the real stuff.
Oatmeal is a powerhouse in terms of nutrition. It contains beta glucan, which is a dense, sticky fiber that makes a person feel full longer and can reduce cholesterol, too.
One study revealed that people who ate oatmeal for breakfast at lunchtime felt better and weighed less than those who consumed cornflakes. This was especially true of overweight people.
Oats also have a high content of antioxidants, omega-3 fatty acids, folate and potassium. Steel-cut oats are a good option because they have a lower glycemic index (GI), which contains more protein and fiber than other types of oats.
With its caffeine content, it is common to drink coffee with breakfast. Because of its antioxidants, coffee also offers other health benefits which help fight inflammation.
One American Diabetes Association study reports that consuming normal or decaffeinated coffee may reduce the risk of developing type 2 diabetes.
The researchers have also suggested that some coffee ingredients enhance the metabolism of glucose.
Adding cream or sugar will however minimize coffee’s beneficial effects. Instead of cream, it is possible to that or avoid adding sugar to the coffee and choose non-fat or plant based milk.
Unsweetened Greek Yogurt
All plain Greek yogurt and skyr are unsweetened and provide probiotic benefits. Select ones with five or more strains per6-ounce serving of bacterial cultures. It’s also a great choice if you’re looking for breakfasts of lower sugar but still like a sweet morning taste— just add fruit! Greek yogurt is made of calcium and the vitamin D fortifies other forms of it. It also deserves an A+ because of its high content of proteins. Our Nutrition Lab loves Siggi’s (all flavors), Fage Unsweetened Greek Yogurt, and Clio Bars (coated and super-fillingwith chocolate)
Cottage cheese is a great breakfast meal. It’s high in protein, which increases appetite, produces fullness sensations and lowers hunger hormone ghrelin levels. Cottage cheese has actually proved as filling and satisfying as eggs.
Full-fat cottage cheese also contains linoleic acid (CLA) conjugated to facilitate weight loss. One cup of cottage cheese contains 25 grams of excellent protein. To make it more nutritious, add the berries and ground flaxseeds or chopped nuts.
Any kind of berries, such as blueberries, strawberries, raspberries, and blackberries, are a great way to start the morning. These are low in calories, high in fiber and these contain antioxidants that combat disease.
A research by the American Heart Association showed an association between a higher intake of antioxidants contained in berries with a lower risk of heart attack in young women.
Sprinkle the berries with cereal, oatmeal, or yogurt, or blend in smoothies. Buy frozen berries, which are just as nutritious, if fresh berries are pricey or not at season. For optimal health benefits, however, it is safer to choose frozen berries without adding any sugar.
This is the right bread to nourish the avocado-toast routine, Gomer says. According to studies published in the Journal of Nutrition and Metabolism, baked goods made from sprouted grains-meaning they were permitted to germinate-actually have a compared to other whole-grain bread with the same amount of carbs.
Researchers also found that they caused a higher post-toast rise in GLP-1, a strong satiety hormone correlated with maintaining a healthy weight. Apply that to your ASAP list of healthy breakfast foods.
Bananas are a fast and convenient alternative to a nutritious breakfast. We even make a good snack in the middle of the morning to keep hunger on bay.
Bananas are high in resistant starch. The body does not absorb resistant starch, therefore it passes intact through the bloodstream, which helps to promote digestive health. Unripe bananas contain stronger starch than ripe bananas which contain more natural sugars.
Bananas are also a decent source of potassium, in some cases, which can promote healthy blood pressure. Bananas are perfect with nut butter or oatmeal or cereal toppings.
One of the best healthy breakfast nourishments? This green goddesses have it all-omega-3s, protein, fiber (half an avocado provides a quarter of your daily daytime value), vitamin E, and more potassium than you’ll find in a banana, White says. Such carbohydrates come with a huge payoff: new research published in the Journal of Clinical Lipidology finds that consuming one to one and a half avocados a day (instead of other high-saturated fat foods) significantly reduces total cholesterol, LDL cholesterol, and triglycerides rates.
The flaxseeds are extremely healthy. They’re high in viscous fiber, which helps you feel full after eating for several hours. Flaxseeds can also improve insulin sensitivity, lower blood sugar levels and guard against breast cancer.
Two teaspoons of ground flaxseeds (14 grams) contain 3 grams of protein and 4 grams of fiber. For increase the fiber and antioxidant content of your breakfast, try adding flaxseeds for Greek yogurt, cottage cheese or a smoothie. Only make sure you pick ground flaxseeds or grind them yourself, because your gut can not ingest entire flaxseeds and will simply pass through your body.
(source: medicalnewstoday.com, shape.com, healthline.com, goodhousekeeping.com, and webmd.com)