Eating breakfast to some people is a routine that they most take breakfast because of some health issues, While some healthy people are not necessary to take it.
The truth is that skipping breakfast may be better than eating unhealthy breakfast foods.
Though, a nutritious, well-balanced breakfast can give you energy and limit you from eating too much during the rest of the day.
Best Healthy Foods to Eat For Breakfast
Eggs belong to the protein family. Three large eggs provide about 20 grams of high-quality protein. The delicious and undeniably healthy nutrients can go well for your kids.
Researches have revealed that eating eggs at breakfast increases feelings of fullness, decreases calorie intake, and helps sustain steady blood sugar and insulin levels.
In research carried out, men who ate eggs for breakfast felt more satisfied and took in fewer calories during the rest of the day than those who consumed a bagel.
However, egg yolks contain zeaxanthin and lutein. These antioxidants help stop eye disorders like macular degeneration and cataracts.
Eggs are also one of the greatest sources of choline, an extremely important nutrient for brain and liver health Though high in cholesterol, eggs don’t raise cholesterol levels in most people.
The truth is that eating whole eggs may decrease heart disease risk by modifying the shape of “bad” LDL cholesterol, boosting “good” HDL cholesterol, and increasing insulin sensitivity.
Finally, eggs are also quite versatile. For instance, hard-boiled eggs make a great portable breakfast that can be made ahead of time.
2. Greek Yogurt
Greek yogurt is delicious, creamy, and nourishing. Yogurt is made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs. The term thermic effect refers to the increase in metabolic rate that occurs after eating.
More so, yogurt and other dairy products can also aid with weight control because they boost levels of hormones that increase fullness, including PYY and GLP-1.
Additionally, full-fat yogurt holds conjugated linoleic acid (CLA), which may improve fat loss and decrease breast cancer risk.
Several types of Greek yogurt are good sources of probiotics like Bifidobacteria, 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. Try topping Greek yogurt with berries or chopped fruit to increase your meal’s vitamin, mineral, and fiber content.
Starting your day with a cup of coffee can be so amazing. It’s high in caffeine, which has been shown to enhance mood, alertness, and mental performance.
Even small amounts of caffeine can produce these effects. An analysis of 41 studies discovered the most effective dose to be 38–400 mg per day to maximize the benefits of caffeine while reducing side effects. This is roughly 0.3 to 4 cups of coffee per day, depending on the coffee’s strength.
Caffeine has also been revealed to boost metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over 24 hours.
Besides, coffee is rich in antioxidants, which decrease inflammation, protect the cells lining your blood vessels, and decrease diabetes and liver disease risk.
Oatmeal is the most excellent breakfast choice for cereal lovers. It’s produced from ground oats, which comprise a unique fiber called oat beta-glucan. This fiber has many important health benefits, including decreased cholesterol.
Furthermore, oat beta-glucan is a viscous fiber that enhances feelings of fullness. One study found that it improved levels of the fullness hormone PYY and that higher doses had the greatest effect.
Oats are also rich in antioxidants, which preserve their fatty acids from becoming rancid. These antioxidants may also benefit heart health and decrease blood pressure.
Though oats don’t contain gluten, they’re often processed in the same facilities as gluten-containing grains. Researchers have found that most oats are indeed contaminated with other grains, especially barley.
Hence, people with celiac disease or gluten sensitivity should choose oats that have been certified as gluten-free.
Have in mind that one cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast.
To promote the protein content of an oatmeal breakfast, make it with milk instead of water or serve it with a side of eggs or a piece of cheese.
5. Chia Seeds
Chia seeds are extremely nutritious and one of the greatest sources of fiber around. One ounce (28 grams) of chia seeds gives an impressive 11 grams of fiber per serving.
However, a serving of the fiber in chia seeds is viscous fiber, which absorbs water, raising the volume of food moving through your digestive tract and helping you feel full and satisfied.
In a small, 12-week research, people with diabetes who ate chia seeds encountered reduced hunger, along with increases in blood sugar and blood pressure.
Chia seeds are also high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism.
In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease. Nevertheless, one serving of chia seeds provides only 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.
High-Protein Chia Seed Pudding
- 1 ounce (28 grams) of dried chia seeds.
- 1 scoop of whey protein powder.
- 1 cup (240 ml) of coconut milk or almond milk.
- Half a cup of berries.
- Stevia or another sweetener to taste, if desired.
- Add all ingredients in a bowl and mix well.
- Cover the bowl and refrigerate for at least one hour.
Nuts are tasty, satisfying, and nutritious. They’re a great addition to your breakfast, as they’re filling and help prevent weight gain. Even though nuts are high in calories, studies suggest you don’t absorb all the fat in them.
Your body only absorbs about 129 calories of a 1-ounce (28-gram) serving of almonds This may be true for some other nuts as well, though at this time only almonds have been tested.
Furthermore, nuts have been shown to improve heart disease risk factors, reduce insulin resistance, and decrease inflammation All types of nuts are also high in magnesium, potassium, and heart-healthy monounsaturated fat.
What’s more, 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. In one study, replacing a portion of carbs with 2 ounces (56 grams) of nuts led to reduced blood sugar and cholesterol levels.
Topping Greek yogurt, cottage cheese, or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor while increasing your breakfast’s nutritional value.
Berries are rich and packed with antioxidants. Common types include blueberries, raspberries, strawberries, and blackberries. They’re also lower in sugar than most fruits, in fact, higher in fiber.
Raspberries and blackberries each give an effective 8 grams of fiber per cup or 120 and 145 grams. More so, one cup of berries comprises of only 50–85 calories depending on the type. Berries also pack antioxidants called anthocyanins, which protect your heart and may help you age better.
Finally, berries have been shown to lessen markers of inflammation, prevent blood cholesterol from oxidizing, and keep the cells lining your blood vessels healthy. The best to add berries to your diets is to combine with cottage cheese or Greek yogurt.
8. Protein Shake
Another great way to start your day is with a protein shake or smoothie.
Several types of protein powder can be used, including whey, egg, soy, and pea protein.
However, whey protein is absorbed most quickly by your body. Whey has also been studied the most and provides several health benefits. Additionally, it seems to reduce appetite more than other forms of protein.
One study comparing four high-protein meals found that the whey protein meal reduced appetite the most and led to the lowest calorie intake at the next meal.
Besides, whey protein can help lower blood sugar levels when consumed as part of a carb-containing meal. It can also preserve muscle mass during weight loss and aging.
Regardless of the type of protein powder used, a high-protein shake can be satisfying and filling. Add fruits, greens, nut butter, or seeds to provide fiber and antioxidants.
Fruit can be a delicious part of a nourishing breakfast.
All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type.
Citrus fruits are also very high in vitamin C. In fact, one large orange provides more than 100% of the recommended daily intake for vitamin C.
The fruit is also very filling due to its high fiber and water contents
Pair fruit with eggs, cheese, cottage cheese, or Greek yogurt for a well-balanced breakfast that will sustain you for hours.
Flaxseeds are incredibly healthy.
They’re rich in viscous fiber, which helps you feel full for several hours after eating
Flaxseeds may also improve insulin sensitivity and reduce blood sugar levels, as well as protect against breast cancer.
Two tablespoons (14 grams) of ground flaxseeds contain 3 grams of protein and 4 grams of fiber. Try adding flaxseeds to Greek yogurt, cottage cheese, or a smoothie to increase the fiber and antioxidant content of your breakfast.
Just make sure to choose ground flaxseeds or grind them yourself, because whole flaxseeds can’t be absorbed by your gut and will simply pass through your system.
Green tea is one of the healthiest beverages on the planet. It contains caffeine, which improves alertness and mood, along with raising metabolic rate.
Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee.
Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels.
It also contains an antioxidant known as EGCG, which may protect your brain, nervous system, and heart from damage.
12. Cottage Cheese
Cottage cheese is fantastic breakfast food. It’s high in protein, which increases metabolism, produces feelings of fullness, and decreases levels of the hunger hormone ghrelin.
Cottage cheese is as filling and satisfying as eggs. Full-fat cottage cheese also contains conjugated linoleic acid (CLA), which may promote weight loss.
One cup of cottage cheese provides an impressive 25 grams of protein. Add berries and ground flaxseeds or chopped nuts to make it even more nutritious.