The best breakfast foods
Oatmeal is a nutritional powerhouse. It contains beta glucan that helps you feel full for longer and may could help to lower your cholesterol.
Oats are also rich in antioxidants, omega-3 fatty acids, folate, and potassium. Steel-cut oats, which contain more protein and fiber than other types of oats, are a good option because they have a lower glycemic index (GI). A low GI means a person’s blood sugar will not increase as much.
Eggs are a popular breakfast food are nutritious and contain high-quality protein.
Research has shown that the dietary cholesterol from eggs has only a minor impact on bad cholesterol, or low-density lipoprotein (LDL), in the blood.
Nuts and nut butter
Eating nuts is another excellent way to get enough protein. Nuts also contain antioxidants, magnesium, potassium, and heart-healthful fats.
According to one study, people who consumed nuts seven or more times per week had a 20 percent lower risk of death.
Nut butter is very versatile – it can spread on whole grain toast or mixed it into oatmeal or yogurt.
These are the nut butters we would recommend:
Peanut, almond, cashew, unsweetened cocoa and hazelnut butter
Drinking coffee with breakfast is popular due to its caffeine content. But coffee also offers provided other health benefits due to its antioxidants which help fight inflammation.
Drinking either regular or decaffeinated coffee could possibly decrease the risk of developing type 2 diabetes.
However, adding cream or sugar will reduce the beneficial effects of coffee. It is best to reduce or avoid adding sugar to coffee and choose nonfat or plant-based milk instead of cream.
Berries of all kinds, such as blueberries, strawberries, raspberries, and blackberries, are an excellent way to start the morning. They are low in calories, high in fiber, and contain disease-fighting antioxidants.
One study found an association between a higher intake of the antioxidants found in berries with a lower risk of heart attack in young women.
Sprinkle berries on cereal, oatmeal, or yogurt, or blend them into smoothies. If fresh berries are expensive or not in season, buy frozen berries, which are just as nutritious. Just choose frozen berries without any added sugar.
Flaxseeds are rich in omega-3 fatty acids, protein, and fiber.
The health benefits of flaxseed include lowering blood levels of cholesterol, improving insulin sensitivity, lowering blood sugar, and even protecting against breast cancer.
People can sprinkle flaxseeds on yogurt or oatmeal, or blend them into smoothies. You should purchase ground flaxseed or grind the seeds at home, as whole flaxseeds will pass through the body without breaking down.
Greek yogurt is another excellent source of protein to eat in the morning. Greek yogurt is thick and creamy and contains more protein than regular strained yogurt.
Greek yogurt is also rich in calcium and contains probiotics that help support a healthy gut and immune system.
Black, green, and white teas all contain antioxidants, but green tea is probably the most healthful. Green tea may help burn fat and promote weight loss. Tea can also help a person stay hydrated.
Cottage cheese is another protein powerhouse. Cottage cheese could curb hunger just as efficiently as eggs do.
Cottage cheese is also rich in B vitamins, vitamin A, and calcium.
Bananas are a quick and convenient addition to a nutritious breakfast. They also make a good mid-morning snack to keep hunger at bay.
Bananas contain resistant starch. The body does not digest resistant starch, so it travels through the body unchanged, which helps support digestive health. Unripe bananas contain more resistant starch than ripe bananas, which have more natural sugars.
Bananas are also a great source of potassium, which may support healthy blood pressure in some people.
When eating breakfast in the morning, make sure to choose foods that are filling and contain lots of nutrients. Choosing the best foods to eat in the morning can help curb hunger and kick-start a person’s metabolism for the day.