The 12 Best Foods to Eat in the Morning
Despite what you may have heard,
eating breakfast isn't necessary for everyone.
In fact, skipping breakfast may be better than eating many
unhealthy breakfast foods.
You can read about the worst
breakfast foods here: 10 Worst Foods to Eat in the Morning.
However, eating the right
foods can give you energy and prevent you from eating too much during the rest
of the day.
Here are the 12 best foods you can
eat in the morning.
Eggs are undeniably healthy and delicious.
Studies have shown eating eggs at
breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps
maintain steady blood sugar and insulin levels (1, 2, 3).
In one study, men ate either eggs or
a bagel for breakfast. They felt more satisfied after the eggs, and took in
fewer calories during the rest of the day (3).
Additionally, egg yolks contain
lutein and zeaxanthin. These antioxidants help prevent eye disorders like
cataracts and macular degeneration (4, 5).
Eggs are also one of the best
sources of choline, a nutrient that's very important for brain and liver health
(6).
They're also high in cholesterol, but don't raise cholesterol
levels in most people. In fact, eating whole eggs may reduce heart disease risk
by modifying the shape of LDL, increasing HDL and improving insulin sensitivity
(7, 8).
What's more, three large eggs
provide about 20 grams of high-quality protein.
Eggs are also very versatile. For
example, hard-boiled eggs make a great portable breakfast that can be prepared
ahead of time.
Bottom Line:
Eggs are high in protein and several important nutrients. They also promote
fullness and help you eat fewer calories.
Greek yogurt is creamy, delicious and nourishing.
It is made by straining whey and
other liquid from the 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 (9, 10).
The term "thermic effect"
refers to the increase in metabolic rate that occurs after eating.
Yogurt and other dairy products can
also help with weight control, because they increase levels of hormones that promote fullness, including PYY and
GLP-1 (9, 11).
Full-fat yogurt also contains conjugated linoleic acid (CLA), which may
increase fat loss and decrease breast cancer risk (12, 13).
Certain types of Greek yogurt are
good sources of probiotics, like Bifidobacterium, 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 (14).
Try topping Greek yogurt with
berries or chopped fruit in order to increase the meal's vitamin,
mineral and fiber content.
Bottom Line:
Greek yogurt is high in protein, helps reduce appetite and may aid with weight
loss. Certain types also contain beneficial probiotics.
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Coffee is an amazing beverage to start your day.
It's high in caffeine, which has been shown to improve
mood, alertness and mental performance.
An analysis of 41 studies found the
most effective dose to be 38–400 mg per day, to maximize the benefits of
caffeine while reducing side effects (17).
This is roughly 0.3 to 4 cups
of coffee per day, depending on how strong it is (17).
Caffeine has also been shown to increase metabolic rate and fat
burning. In one study, 100 mg of caffeine per day helped people burn an extra
79–150 calories over a 24-hour period (18, 19).
Coffee is also rich in antioxidants,
which reduce inflammation, protect the cells lining
your blood vessels and decrease diabetes and liver disease risk (20, 21, 22, 23, 24).
Bottom Line:
Having a cup of coffee is a great way to start your day. The caffeine in it may
improve mood, mental performance and metabolism.
Oatmeal is the best breakfast choice
for cereal lovers.
It's made from ground oats, which contain a unique fiber called
beta-glucan. This fiber has many impressive health benefits, including reduced
cholesterol ( 25, 26).
In addition, beta-glucan is a
viscous fiber that promotes feelings of fullness. One study found that
beta-glucan increased levels of the "fullness hormone" PYY and that
higher doses had the greatest effect (27, 28, 29).
Oats are also rich in antioxidants,
which protect their fatty acids from becoming rancid. These antioxidants may
also help protect heart health and decrease blood pressure (30, 31, 32).
Although 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 (33).
Therefore, people with celiac
disease or gluten sensitivity should choose oats that have
been certified as gluten-free.
One cup of cooked oatmeal contains
about 6 grams of protein, which won't provide the benefits of a higher-protein breakfast. Oatmeal made from
steel-cut oats provides about twice as much protein.
To boost the protein content of an
oatmeal breakfast, prepare it with milk
instead of water or serve it with a side of eggs or a piece of cheese.
Bottom Line:
Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases
feelings of fullness. It also contains antioxidants.
Chia seeds are extremely nutritious.
They're also one of the best sources of fiber around.
In fact, one ounce (28 grams) of
chia seeds provides an impressive 11 grams of fiber per serving.
What's more, a portion of the fiber
in chia seeds is viscous fiber.
Viscous fiber absorbs water, which increases the volume of food moving
through your digestive tract and helps you feel full and satisfied (34, 35, 36).
In a small study, people with
diabetes who ate chia seeds for 12 weeks experienced reduced hunger, along with
improvements in blood sugar and blood pressure (36).
Chia seeds are also high in
antioxidants. They protect your cells from unstable molecules called free
radicals, which are produced during metabolism (37, 38, 39).
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 (40).
However, one serving of chia seeds
provides 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
Ingredients:
- 1 ounce (28 grams) dried chia seeds.
- 1 scoop whey protein powder.
- 1 cup coconut milk or almond milk.
- Half a cup of berries.
- Stevia or other sweetener to taste, if desired.
Directions:
Combine all ingredients in a bowl
and mix well. Cover bowl and refrigerate for at least one hour.
Bottom Line:
Chia seeds are high in fiber and packed with antioxidants that may reduce
inflammation and decrease disease risk.
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Berries are delicious and packed
with antioxidants.
Popular types include blueberries, raspberries, strawberries and blackberries.
They're lower in sugar than most fruits, yet higher in fiber. In
fact, raspberries and blackberries each provide an impressive 8 grams of fiber
per cup.
What's more, one cup of berries
contains only 50–85 calories, depending on the type.
Berries also contain antioxidants
called anthocyanins, which protect your heart and may help you age better (41, 42).
Berries have been shown to reduce
markers of inflammation, prevent blood cholesterol from becoming oxidized and
keep the cells lining your blood vessels healthy (43, 44, 45, 46).
A good way to add berries to your
breakfast is to eat them with Greek yogurt or cottage cheese.
Bottom Line:
Berries are high in fiber and low in calories. They're also rich in
antioxidants that may decrease the risk of disease.
Nuts are tasty, satisfying and
nutritious.
They're a great addition to
breakfast because they are filling and help prevent weight gain (47, 48).
Even though nuts are high in
calories, studies suggest you do not absorb all of the fat in them.
In fact, your body only absorbs
about 129 calories from a 28-gram (1-ounce) serving of almonds (49, 50, 51).
This may be true for some other nuts
as well, although 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 (52, 53, 54, 55, 56, 57, 58).
All types of nuts are also high in magnesium, potassium and heart-healthy
monounsaturated fat.
In addition, Brazil nuts are one of
the best sources of selenium. In fact, just two Brazil nuts provide more than
100% of the recommended daily intake of selenium (59).
Nuts are also beneficial for people
with diabetes. In one study, replacing a portion of carbs with 2 ounces of nuts
led to reduced blood sugar and cholesterol levels (60).
Topping Greek yogurt, cottage cheese
or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor, while
increasing your breakfast's nutritional value.
Bottom Line:
Nuts are filling, nutrient-dense foods that may help reduce heart disease risk
and improve blood sugar control.
Green tea is one of the healthiest beverages on
the planet.
It contains caffeine, which improves
alertness and mood, along with raising metabolic rate (15, 18, 19).
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 (61).
It also contains an antioxidant
known as EGCG, which may protect the brain, nervous system and heart from
damage (62, 63, 64, 65).
Bottom Line:
Green tea has many health benefits. It contains an antioxidant called EGCG,
which has benefits for the brain and nervous system.
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Another great way to start your day
is with a protein shake or smoothie.
However, whey protein is absorbed
the most quickly by your body (66).
It has also been studied the most,
and provides several health benefits. Additionally, it seems to reduce appetite
more than other forms of protein (67, 68, 69).
One study compared four high-protein
meals. They whey protein meal reduced appetite the most and led to the lowest
calorie intake at the next meal (69).
In addition, 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 (70, 71, 72).
Regardless of the type of protein
powder used, a high-protein shake can be satisfying and filling. Add fruit,
greens, nut butter or seeds to provide fiber and antioxidants.
Bottom Line:
A protein shake or smoothie is a great high-protein breakfast choice that
promotes fullness and helps stabilize blood sugar levels.
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, a large orange provides more than 100% of the recommended
daily intake of vitamin C.
Fruit is also very filling, due to
its high fiber and water content (73).
Pair fruit with eggs, cheese,
cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain
you for hours.
Bottom Line:
Fruit is a good source of vitamins, potassium and fiber. It also contains
antioxidants that can help reduce disease risk.
Flaxseeds are incredibly healthy.
Flaxseeds may also improve insulin
sensitivity and reduce blood sugar levels, as well as protect against breast
cancer (74, 75, 76, 77).
Two tablespoons 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.
Bottom Line:
Flaxseeds are high in viscous fiber, which helps you feel full. They may also
improve insulin sensitivity and reduce blood sugar levels.
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Cottage cheese is a fantastic
breakfast food.
It's high in protein, which
increases metabolism, produces feelings of fullness and decreases the
"hunger hormone" ghrelin (9, 10, 78).
In fact, cottage cheese has been
shown to be as filling and satisfying as eggs (79).
Full-fat cottage cheese also
contains conjugated linoleic acid (CLA), which may promote weight loss (12).
1 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.
Bottom Line:
Cottage cheese is high in protein, which promotes feelings of fullness and
increases your metabolic rate.
Whether or not you eat breakfast is
a personal choice.
If you do eat in the morning, make
sure to start your day off right by fueling your body with these healthy and
nutrient-dense foods.
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