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A lot of individuals are of the opinion that the most vital food of the day is breakfast; this could be attributed to the fact that it catabolizes the fast gone through over the night and intensifies the metabolism of an individual. However, breakfast foods which are prevalent among American such as donuts, pastries, and pancakes, contain a significant amount of saturated fats and sugars, and low in protein or fiber. Breakfast can be said to be healthy when it is loaded with nourishing foods which supply energy and assist an individual to achieve his/her fullness, in order to prevent consuming excess food during the day. In this article, we have gathered 10 best food that you can eat in the morning.
There is no mixed reaction towards the essentiality of eggs as a healthy and delicious food. Based on research, eating eggs in the morning has been associated with increased feelings of fullness, decrease in the rate at which calories are consumed in the next meal and it helps to stabilize the level of blood sugar and insulin (R, R, R). In a study that involves men, these men took either eggs or a bagel for breakfast and it was concluded that they felt more satisfied after the eggs and consume fewer calories for the rest of the day (R).
In addition to this, egg yolks contain lutein and zeaxanthin. Both lutein and zeaxanthin have been found to be helpful in preventing eye disorders such as cataracts and macular degeneration (R, R). Eggs are also one of the best sources of choline, a very important nutrient for brain and liver health (R). Eggs are rich in proteins and contain several important nutrients. They also promote fullness and help reduce cravings for calories.
No contradicting opinion toward this; when you eat healthy food in the morning, it will prevent excessive eating later in the day. Oatmeal is known to be a nutritional powerhouse. It contains an essential compound known as beta-glucan. Beta-glucan is a thick, sticky fiber which aids an individual to feel full for a long period of time and it has also been connected with lowering of cholesterol level. Based on a study, it was revealed that people who ate oatmeal in the morning felt fuller and consume less food at lunch compared to their counterpart who took cornflakes.
This is also applicable to individuals who are obese. Oatmeal contains a number of other essential nutrients which include and not limited to antioxidants, omega-3 fatty acids, folic acid, and potassium. A special type of oat known as steel-cut oats contains a higher percentage of protein and fibers than other types of oats; it is known to be a great choice because they have a lower glycemic index (GI). A low GI is an indication that the blood sugar of an individual will not increase beyond the normal level.
Also Read: Diabetes Diet Menu
Drinking coffee in the morning is a popular act that needs to be replicated and this is associated with its caffeine content. There are lots of other important health benefits offered by coffee, this is sequel to its antioxidant properties which help battle inflammation. A study conducted by the American Diabetic Association suggests that consuming regular coffee or coffee without caffeine may reduce the risk of developing Type 2 diabetes.
Researchers also came up with the suggestion that certain coffee components improve glucose metabolism. However, the addition of cream or sugar will reduce the beneficial effects of coffee. It is best to reduce or avoid the addition of sugar to coffee and choose skimmed or herbal milk instead of cream.
Flaxseed contains a significant amount of essential nutrients such as omega-3 fatty acids, proteins, and fibers. Flaxseed is known for its amazing health benefits such as lowering cholesterol in the blood, improving insulin sensitivity, reducing blood sugar levels, and even breast cancer protection. People can spray flaxseeds on yogurt or oatmeal or mix them with cocktails. It is important to buy ground flaxseed or grind the seeds at home this is because whole flaxseed will pass through the body without breaking down.
Sodium is known for the role it plays in the body such as attracting and holding water in the body. As a result of this, high levels of sodium in food can result in bloating. Potassium, on the other hand, can help fight the role of sodium and bananas are a great source of potassium. In the morning, take a banana or add it to the oat.
6. Greek yogurt
Similar to eggs, Greek yogurt is another great source of protein which is suitable to take in the morning. Greek yogurt is thick and creamy and contains more protein than the usual strained yogurt. Greek yogurt is also rich in calcium and contains probiotics that contribute to the health of the intestine and the immune system. These low-fat, high protein food can be combined with other foods on this list, such as berries or nut butter.
Strawberries are delicious and are loaded with antioxidants. Common examples include blueberries, raspberries, strawberries, and blackberries. They contain less sugar than most fruits but are loaded in fiber. In fact, raspberries and blackberries provide impressive 8 grams of fiber per cup. In addition, a single cup of berry contains only 50 to 85 calories, depending on the type. A good way to add berry fruits to your breakfast is to eat them with Greek yogurt or cottage cheese.
8. Cottage Cheese
This is one of the great foods to eat in the morning. Cottage cheese contains a significant amount of proteins, which increase metabolism, creates a sense of satiety and reduces the hunger hormone called “ghrelin” (R, R, R). The fullness and satiety effect of cottage cheese is similar to that of eggs (R). Whole cottage cheese also contains conjugated linoleic acid (CLA), which can induce weight loss. In a cup of cottage cheese, you get 25 grams of protein. In order to get the best out of cottage cheese, add berries and ground flaxseeds or chopped nuts as this combination makes it more nutritious.
Teas including black, green and white teas contain antioxidants; however, green tea is known to be the healthiest of all other types of tea. Based on a study, it was shown that green tea helps to burn fat and enhances weight loss. These teas also contain caffeine, but not as high as that found in coffee.
10. Chia Seeds
Chia seeds are highly nutritious and they are known to be one of the best sources of fiber around. It has been shown that one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving. The ability of a viscous fiber to absorbs water increases the volume of food that passes through the digestive tract and aids fullness and feelings of satisfaction (R, R, R).