Healthiest Food to Eat for Breakfast
People believe that breakfast is the most important meal of the day, because it speeds up your metabolism. Popular American breakfast foods, such as pastries, donuts, and pancakes, are loaded with saturated fat, sugar and little protein or fiber.
A healthy breakfast is one that contains nutritious ingredients, which provide strength, and make you feel full, and can help you stop overeating later on.
There's nothing worse than eating what you think is a filling and healthy breakfast, at 8am, but being starving an hour later.
A healthy breakfast should include protein, rib fat, and some fiber-rich carbs. It's your key to feeling full, energized, and not ready to run out of staplers at lunch.
To make a more delicious breakfast combo, add some vegetables and/or fruit.
Think of the most common breakfast food items: waffles, toast, pancakes, bagels, etc. It may be true that food can give strength, but it doesn't last long.
While it's tempting to just eat a bagel with cream cheese, try to eat a balanced diet consisting of lean protein, healthy fats, and fiber-rich carbohydrates. That way, you will stay full for quite a while after you finish eating.
Why You Must Eat Breakfast?
Breakfast is very important to start your day. To avoid the potential brain fog caused by low blood sugar, you need to have breakfast. Let's start the day with a complete, nutrient-dense meal, this will allow you to continue to make better decisions throughout the day, including eliminating cravings for late night snacks.
Have Breakfast Daily
Plenty of evidence continues to support the idea that breakfast leads to better overall health, as well as a decrease in body mass index (BMI).
You tend to burn more calories throughout the day after a big breakfast, while skipping breakfast is associated with burning fewer calories throughout the day, negating the weight loss advantages by taking in less energy to begin with.
Studies have shown that people who eat breakfast regularly get extra vitamins, minerals and fiber and are less likely to be overweight.
What to Eat for Breakfast?
When you are choosing a healthy breakfast, try to include foods from different food groups. Eating all types of macronutrients, such as carbohydrates, protein, and fat, will help you stay full.
Whole grain carbohydrates are usually eaten at breakfast which consists of whole grain cereals, oatmeal, and whole grain bread.
Foods such as eggs, nuts, and low-fat dairy products are good choices, because they contain protein and healthy fats.
When choosing your protein, stick to eggs, Greek yogurt and lean breakfast meats.
Then, combine your lean protein with whole grains (oatmeal, whole wheat bread, or quinoa), vegetables and fruits. They all provide fiber and complex carbohydrates, helping you feel fuller for longer.
Do not avoid fats such as peanut butter, avocado, and olive oil. Your body needs fat to absorb vitamins in food, and they contribute to the satiety factor.
Healthy Breakfast Recipes That Make You the Grade
Steel-cut Oatmeal
Packed with heart-friendly fiber, steel cut oatmeal is a whole grain, which everyone can get by adding it to their everyday diet.
In 2015, Harvard University studied over 100,000 people. Those who ate at least 33 grams of whole grains each day, or the equivalent of one bowl of oatmeal, had a 9% reduced risk of premature death, compared to those who ate fewer whole grains.
One cup of oats contains about 12 grams of protein and beta-glucan, a thick fiber that helps increase feelings of fullness. It is also rich in antioxidants and helps protect your heart health and reduce your blood pressure.
Oatmeal is a good ingredient in healthy breakfast mixes such as milk, whole grains, nuts, berries and cinnamon, which are packed with antioxidants. (healthline.com)
Paleo Sweet Potato Hash Bowl
The recipe is easy to make, and although it appears to take a little longer than the other recipes on this list, it's a minimal effort.
Recipe by: Kim's Cravings
Prep time: 15 min
Cooking time: 20min
Yield: four portions
Ingredients: 3 slices of uncured turkey or regular ground beef 1 onion, diced 1 sweet potato, diced 1 inch, two cloves of garlic, chopped 2 cups Brussels sprouts, stems removed and diced 1 apple, diced Egg, white egg or a combination of the two (optional) Salt and pepper, to taste.
Choose the natural kind of peanut butter, which is made only of peanuts, and salt, for the purest form of this healthy breakfast spread.
When manufacturers use oils in their jars, they not only fill you with unhealthy vegetable oils, but they stop lowering the amount of protein you get per serving.
Peanuts are high in heart-healthy monounsaturated fat and genistein (a compound that regulates fat genes). Enjoy peanut butter on a piece of toast, or add it to your smoothie or oatmeal.
Healthy Food and Yummy Blueberry Oat Greek Yogurt Muffins
These muffins are made with Greek yogurt instead of oil and contain healthy oats.
Recipe author: Running with Spoons
Prep time: 10 minutes
Cook time: 20 minutes
Yields: 12 muffins
Ingredients:
1 cup all-purpose flour
1½ teaspoon baking powder
½ teaspoon baking soda
¼ cup honey two tablespoons coconut palm sugar
¼ cup unsweetened almond milk
1 cup old-fashioned rolled oats,
2 teaspoons vanilla extract
½ teaspoon floor cinnamon
¼ teaspoon salt
1 large egg
1 cup plain Greek yogurt
1 cup blueberries, frozen or fresh
Banana
Eating bananas for breakfast will fill you up. The folate and vitamin B6 in bananas help produce serotonin, which can help boost mood and reduce anxiety.
Soluble fiber will also help lower cholesterol by flushing it out of your digestive tract, and stopping it entering your bloodstream.
For a heart-healthy addition, slice a banana on top of your morning oats, topped with a tablespoon of chia seeds or walnuts.
Cheese hut
A muscle-building food and a healthy breakfast, cottage cheese has 25 grams of protein per cup.
In a 2015 University of Missouri study, dieters who ate a high-protein breakfast (35 grams of protein), ended up being less hungry and eating fewer calories for the day, compared with those who ate a low-protein breakfast.
Fatty acids have often been linked to weight loss, muscle development, and even a reduced risk of colorectal cancer in women.
Seed.
Sunflower, Pumpkin Flax. sesame, chia, The list of good grains for your health goes on. Add it to puddings, cereals, smoothies, and even baked goods.
Only 1 oz includes 10 grams of protein. The zinc, magnesium, iron and calcium in the seeds will help keep you healthy and boost your immunity. The seeds also contain soluble fiber, which can help reduce bad cholesterol (LDL) as well as increase "good" cholesterol (HDL).
Protein and fiber are really the best mix to prevent blood sugar spikes.
Summary
Skipping breakfast is the “sin” of the modern lifestyle. There is plenty of evidence that eating a healthy breakfast can increase your metabolism, help you make better decisions throughout the day, and improve your focus. But if you're a person who always comes late, breakfast will probably replace everything else you have to do every morning.
