Breakfast is the most important meal of the day, as it provides energy after a long night and kickstarts the body's metabolism. Therefore, using good foods for breakfast is very important.
A healthy breakfast is a meal that includes nutritious foods that provide energy for a new day. However, common European breakfast foods like donuts, pastries, and pancakes are full of saturated fats, sugar, and lack protein or fiber.
Below are the 12 best foods you can eat in the morning:
1. Eggs
Eating eggs for breakfast not only increases feelings of fullness and reduces calorie intake at the next meal, but also helps maintain stable blood sugar and insulin levels. Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders such as cataracts and macular degeneration. Eggs are also one of the best sources of choline, a nutrient that is very important for brain and liver health.
Although eggs are high in cholesterol, they do not raise cholesterol levels in most people. In fact, eating whole eggs may reduce the risk of heart disease by altering the shape of bad cholesterol, increasing good cholesterol, and improving insulin sensitivity. Moreover, three large eggs provide about 20 grams of high-quality protein.
Eggs are also very versatile—they can be quickly boiled, fried, scrambled, or poached.
2. Greek Yogurt
Greek yogurt is a delicious and nutritious food, made by straining whey and other liquids from curdled milk, resulting in a yogurt that is high in protein.
Yogurt and other dairy products can also help control weight by increasing the levels of hormones that promote fullness, including PYY and GLP-1. Moreover, full-fat yogurt contains conjugated linoleic acid (CLA), which increases fat and reduces the risk of breast cancer.
Some types of Greek yogurt are a good source of probiotics, which help keep the gut healthy.
3. Coffee
Coffee is an excellent beverage to start the day. It is high in caffeine, which can improve mood, alertness, and work performance. Even a small amount of caffeine can achieve these effects.
Caffeine has also been shown to increase metabolic rate and fat burning.
Additionally, coffee is rich in antioxidants, which help reduce inflammation, protect the cells lining blood vessels, and reduce the risk of diabetes and liver disease.
However, adding cream or sugar can reduce the beneficial effects of coffee. It is best to reduce or avoid adding sugar to coffee and choose non-fat milk or plant-based milk instead of cream.
4. Oatmeal
Oatmeal is the best breakfast option for cereal lovers. It is made from oats, which contain a unique type of fiber called beta-glucan. This fiber has many health benefits, such as reducing cholesterol.
Moreover, beta-glucan in oats helps promote feelings of fullness by increasing the levels of the satiety hormone PYY.
Oats are also rich in antioxidants. These antioxidants may benefit heart health and reduce blood pressure.
One note: In 35 grams of cooked oatmeal, there are only about 6 grams of protein, which does not meet the protein requirement for breakfast. To increase the protein content in your oatmeal breakfast, you can combine oats with milk instead of water, and add eggs or cheese.
5. Chia Seeds
Chia seeds are incredibly nutritious and one of the best sources of fiber. In 28 grams of chia seeds, there are 11 grams of fiber per serving. Moreover, part of the fiber in chia seeds is viscous fiber, which absorbs water, increases the bulk of food moving through the digestive tract, and helps keep you full longer.
In a small 12-week study, people with diabetes who ate chia seeds experienced reduced hunger, improved blood sugar levels, and lower blood pressure.
Chia seeds are also high in antioxidants, which help protect the body's cells from unstable molecules called free radicals produced during metabolism.
6. Berries
Common berries such as blueberries, raspberries, and strawberries have lower sugar content than most fruits but contain higher amounts of fiber.
In fact, 120 grams of raspberries provide 8 grams of fiber. Berries also contain antioxidants like anthocyanins, which are beneficial for heart health. Additionally, berries help reduce inflammation markers, prevent cholesterol in the blood from oxidizing, and keep the cells lining blood vessels healthy.
You can combine berries with Greek yogurt or cheese for a nutritious breakfast.
7. Nuts
Nuts are a great addition to breakfast, helping to keep you full and prevent weight gain. Nuts have been shown to improve heart disease risk factors, reduce insulin resistance, and decrease inflammation. All nuts are high in magnesium, potassium, and heart-healthy monounsaturated fats.
Moreover, Brazil nuts are one of the best sources of selenium—just two Brazil nuts provide more than 100% of the recommended daily intake.
Nuts are also beneficial for people with diabetes.
8. Green Tea
Green tea contains caffeine, which helps improve alertness, mental performance, and increases metabolic rate. Green tea provides 35-70 mg of caffeine, which is about half the amount found in coffee.
Green tea is especially beneficial for combating diabetes by reducing blood sugar and insulin levels. The antioxidants in green tea, such as EGCG, help protect the brain, nervous system, and heart from damage.
9. Whey Protein
Some popular protein powders include whey, egg, soy, and pea. However, whey protein is absorbed the fastest by the body.
Whey protein offers several health benefits: it reduces appetite more than other forms of protein and leads to the lowest calorie intake at the next meal.
Additionally, whey protein can help lower blood sugar levels and preserve muscle mass during weight loss. You can add fruits, greens, nut butter, or seeds to a protein shake to provide fiber and antioxidants.
10. Fruits
All fruits contain vitamins, potassium, fiber, and relatively low calories. One cup of chopped fruit provides about 80-130 calories, depending on the type.
Citrus fruits are also very rich in vitamin C. In fact, a large orange provides more than 100% of the daily required vitamin C. Fruits also contain high amounts of fiber and water.
Combine fruits with eggs, cheese, or Greek yogurt for a balanced and nutritious breakfast that keeps you full for hours.
11. Flaxseeds
Flaxseeds are very healthy. They are rich in viscous fiber, which helps you feel full for several hours after eating. Flaxseeds also improve insulin sensitivity and lower blood sugar levels, fighting against breast cancer.
Combine flaxseeds with Greek yogurt, cheese, or smoothies to increase the fiber and antioxidant content in your breakfast.
12. Cheese
Cheese is high in protein, which increases metabolism, creates a feeling of fullness, and reduces levels of the hormone ghrelin. Cheese also contains healthy fats such as conjugated linoleic acid (CLA), which promotes weight loss.
Pairing cheese with berries or ground flaxseeds helps make a breakfast rich in fats, fiber, and vitamins.
In summary, when having breakfast, ensure you choose foods that are rich in nutrients. Choosing the best foods to eat in the morning can help curb hunger and kickstart the body's metabolism.
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