The whole “breakfast is the most important meal of the day” saying is cliche for a reason: because it’s true. But those breakfast bars are just not going to cut it. Get the most out of your mornings with these 10 healthiest foods for breakfast
Oatmeal is a nutritional powerhouse. It contains beta glucan, which is a thick, sticky fiber that helps a person to feel full for longer and may also lower cholesterol. One study revealed that people who ate oatmeal for breakfast felt fuller and ate less at lunchtime than people who ate cornflakes. This was particularly true in people who were overweight. 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. They are nutritious and contain high-quality protein. Some people think that eggs are unhealthful because of the amount of cholesterol they contain. However, 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. A small study on people at high risk of developing type 2 diabetes or cardiovascular disease found that eating whole eggs and moderately reducing carbohydrate consumption resulted in improvements in blood cholesterol levels. It also reduced waist circumference, weight, and body fat.
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. People can pair this low-fat, high-protein food with other foods on this list, such as berries or nut butter.
If a person does not eat animal products, eating nuts is another excellent way to get enough protein. Nuts also contain antioxidants, magnesium, potassium, and heart-healthful fats. According to a 30-year-long study in the New England Journal of Medicine, people who consumed nuts seven or more times per week had a 20 percent lower risk of death compared to people who did not eat nuts. Nut butter is very versatile. People can spread nut butter on whole grain toast, mix it into oatmeal or yogurt, or use it as a dip for fresh fruit.
Breakfast often gets low priority among a million morning curveballs. A protein shake provides a fast, no-brainer meal to stay full, focused, and fabulous all morning. A protein shake can also help you lose weight. One meta-analysis using six studies concluded a meal replacement “can safely and effectively produce significant sustainable weight loss and improve weight-related risk factors of disease.”
BERRY BREAKFAST PARFAIT
These Double Berry Greek Yogurt Parfaits were just the ticket. Super quick to make, full of protein and fiber, and naturally sweet, they are perfect for the morning or an afternoon snack and a wonderful post-workout treat. One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. this is a great source of vitamin C, which can help your adrenal glands cope when life gets hectic. Blackberries are more tart than raspberries and are higher in antioxidants — molecules that fight cell-damaging free radicals and help to repair and protect your body from the effects of stress.
A muscle-building powerhouse, cottage cheese contains 25 grams of protein per cup. Dieters who ate a high-protein breakfast (35 grams of protein) ended up being less hungry and eating fewer calories throughout the rest of the day compared to those who ate low-protein breakfasts. Opt for full-fat, grass-fed varieties to get the most conjugated linoleic acid per spoonful. White explains that the fatty acid has been linked to weight loss, muscle development, and even a decreased risk of colorectal cancer in women.
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. It is essential to purchase ground flaxseed or to grind the seeds at home, as whole flaxseeds will pass through the body without eaking down.
Green Tea Is a Natural Stimulant. Green Tea Might Help Fight Off Cancer. Minimal Processing Leaves Nutrients Intact. Green Tea is Associated with Lower Heart Disease Risk. It May Rev Up Your Metabolism, Helping You Lose Weight. Green Tea Balances Your Ratio of Good and Bad Cholesterol. Green Tea May Help You Chill Out.
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. Fruit is also very filling due to its high fiber and water contents.