The 12 best foods to eat in the morning

Posted by Nutrition pro on

The 12 best foods to eat in the morning

Despite what you may have heard since you were a kid, eating breakfast isn't necessary for everyone.

In fact, skipping breakfast may be better than eating unhealthy breakfast foods.

However, a nutritious and well-balanced breakfast can give you energy and prevent you from overeating during the rest of the day.

Here are the 12 best foods you can eat in the morning:

1. Eggs

Eggs are undeniably healthy and delicious.

Studies have shown that eating eggs for breakfast increases feelings of fullness, reduces calorie intake from the next meal, and helps maintain stable blood sugar and insulin levels .

In one study, men who ate eggs for breakfast felt more satisfied and took in fewer calories throughout the rest of the day than those who didn't .

In addition, egg yolks contain lutein and zeaxanthin . These antioxidants help prevent eye disorders like cataracts and macular degeneration .

Eggs are also one of the best sources of choline, a very important nutrient for brain and liver health .

Although high in cholesterol, eggs do not raise cholesterol levels in most people.

In fact, eating whole eggs may reduce the risk of heart disease by changing the shape of “bad” LDL cholesterol, increasing “good” HDL cholesterol, and improving insulin sensitivity .

In addition, 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 made ahead.

2. Greek yogurt

the yogurt Greek is creamy, delicious and particularly nutritious.

It's made by straining whey and other liquids from curds, which produces a creamier, more protein-packed yogurt.

Protein has been shown to reduce hunger pangs and have a higher thermic effect than fats or carbohydrates .

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 hormone levels. that promote satiety, including PYY and GLP-1 .

In addition, whole yogurt contains conjugated linoleic acid (CLA), which may increase fat loss and decrease the risk of breast cancer .

Certain types of Greek yogurt are good sources of probiotics like the bifidobacteria , which help your gut stay healthy .

To make sure your yogurt contains probiotics, look for the phrase containing live and active cultures on the label.

Try topping Greek yogurt with chopped berries or fruit to boost the vitamin, mineral, and fiber content of your meal.

3. Coffee

Coffee is an amazing drink to start your day.

It is high in caffeine, which has been shown to improve mood, alertness and mental performance.

Even small amounts of caffeine can produce these effects .

An analysis of 41 studies found that the most effective dose was 38–400 mg per day to maximize the benefits of caffeine while reducing side effects .

That's about 0.3 to 4 cups of coffee per day, depending on the strength of the coffee .

It also been demonstrated that the caffeine increases metabolic rate and fat burning . In one study, 100 mg of caffeine per day helped people burn an additional 79–150 calories over a 24-hour period .

Plus, coffee is rich in antioxidants, which reduce inflammation, protect the cells that line your blood vessels, and lower the risk of diabetes and liver disease .

4. Flour and rolled oats

Oatmeal is the best breakfast choice for cereal lovers.

It is made from oats ground , which contains a unique fiber called oat beta-glucan. This fiber has many health benefits, including lowering cholesterol .

In addition, oat beta-glucan is a viscous fiber that promotes the feeling of satiety. One study found that it increased levels of the fullness hormone PYY, and higher doses had the greatest effect .

Oats are also high in antioxidants, which protect their fatty acids from going rancid. These antioxidants may also benefit heart health and lower blood pressure .

Although oats do not contain gluten, they are often processed in the same facilities as gluten-containing cereals. Researchers have found that most rolled oats are indeed contaminated with other grains, especially barley .

Therefore, people with celiac disease Where gluten sensitive should choose certified gluten-free oats.

Keep in mind that one cup (235 grams) of cooked oatmeal only contains about 6 grams of protein, which won't provide the benefits of a higher protein breakfast .

To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with an egg dish or a piece of cheese.

5. Chia seeds

Chia seeds are extremely nutritious and one of the best source of fiber .

In fact, 28 grams of chia seeds provide an impressive 11 grams of fiber per serving .

Additionally, some of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full .

In a small 12-week study, people with diabetes who ate chia seeds experienced reduced hunger , as well as improvements in blood sugar and blood pressure .

Chia seeds are also high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism.

In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. High CRP is a major risk factor for heart disease .

However, one serving of chia seeds only provides about 4 grams of protein, which may not be optimal for breakfast .

6. Berries

The berries are delicious and packed with antioxidants.

Popular types of berries include blueberries , raspberries, strawberries and blackberries.

They are lower in sugar than most fruits, but higher in fiber.

In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively .

Additionally, a 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 .

Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from oxidizing, and keep the cells lining your blood vessels healthy .

A great way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.

7. Nuts

Nuts are tasty, satisfying and nutritious.

They are a great addition to your breakfast because they fill you up and help prevent weight gain .

Even though nuts are high in calories, studies suggest that you don't absorb all the fat they contain.

In fact, your body only absorbs about 129 calories from a 28-gram serving of nuts .

This may also be true for some other tree nuts, although at this time only tree nuts have been tested.

Additionally, walnuts have been shown to improve heart disease risk factors, reduce insulin resistance, and decrease inflammation .

All types of nuts are also high in magnesium , potassium, and heart-healthy monounsaturated fats.

Plus, Brazil nuts are one of the best sources of selenium — just two Brazil nuts provide more than 100% of the recommended daily allowance .

Nuts are also beneficial for people with diabetes. In one study, replacing some of the carbs with 2 ounces (56 grams) of nuts resulted in lower blood sugar and cholesterol .

Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons chopped walnuts brings crunch and flavor while boosting the nutritional value of your breakfast.

8. Green tea

green tea is one of the healthiest and most popular drinks on the planet.

It contains caffeine , which improves alertness and mood, while increasing metabolic rate .

Green tea only provides 35-70 mg of caffeine per cup, about half the amount of coffee.

Green tea can be particularly useful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels .

It also contains an antioxidant called EGCG, which can protect your brain, nervous system, and heart from damage .

9. Protein Shake

Another great way to start the day is by making a protein smoothie or smoothie.

Several types of protein powder can be used, in particular whey, egg, soy and pea proteins.

However, whey protein is absorbed the fastest by your body .

Whey has also been the most studied and offers several health benefits . Additionally, it appears to reduce appetite more than other forms of protein .

A study comparing four high-protein meals found that the whey protein meal suppressed appetite the most and led to the lowest calorie intake at the next meal .

Additionally, whey protein may help lower blood sugar when consumed as part of a carbohydrate-containing meal. It can also preserve muscle mass during weight loss and aging .

Regardless of the type of protein powder used, a high protein shake can be satisfying and filling. Add fruits, green vegetables, nut butters or seeds to provide fiber and antioxidants.

10. Fruit

Fruit can be a delicious part of a nourishing breakfast.

All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. A cup of chopped fruit provides around 80 to 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 of vitamin C.

Fruits are also very filling due to their high fiber and water content .

Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will keep you going for hours.

11. Flax seeds

Flax seeds are incredibly healthy.

They are high in viscous fiber, which helps you feel full for several hours after eating .

Flaxseeds may also improve insulin sensitivity and lower blood sugar, as well as protect against breast cancer .

Two tablespoons (14 grams) of ground flax seeds contain 3 grams of protein and 4 grams of fiber .

Try adding flax seeds to Greek yogurt, cottage cheese or a smoothie to boost the fiber and antioxidant content of your breakfast.

Just be sure to choose ground flaxseeds or grind them yourself, as whole flaxseeds cannot be absorbed by your gut and will simply pass through your system.

12. Cottage cheese

Cottage cheese is a fantastic breakfast.

It is high in protein, which increases metabolism, produces feelings of fullness and lowers levels of the hunger hormone ghrelin .

In fact, cottage cheese has been found to be just as filling and satisfying as eggs .

Whole cream cheese also contains conjugated linoleic acid (CLA), which may promote weight loss .

A cup of cottage cheese provides 25 grams of protein .

Add berries and ground flax seeds or chopped nuts to make it even more nutritious.

In conclusion

Whether or not you eat breakfast is a personal choice.

Despite what you may have been told when you were a child, skip breakfast does not necessarily have negative effects, as long as you follow a balanced diet throughout the day.

If you eat in the morning, make sure you start the day off right by fueling your body with the healthy, nutrient-dense foods described in this article.

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