You know what they say, breakfast is the most important meal of the day and they are right for a reason. Since you are starting your day with an empty stomach, your body needs high-nutrition meals so that you have enough energy to breeze through the day. What many people do not realize is the fact that the intake of a healthy breakfast prevents you from eating throughout the day.
As a result, you do not have to munch on junk food and snacks at lunchtime and this keeps your weight intact. This is one of the biggest benefits of eating a healthy breakfast. However, some people tend to be confused about what to eat. In this article, we are going to discuss foods that are considered breakfast must-haves to ensure that you are always eating healthy and right. Let’s begin.
Important breakfast considerations
Eat breakfast everyday
Multiple studies have been conducted on the effects of breakfast on the overall health of human beings and each study has concluded that the consumption of healthy breakfast not only improves health but also lowers the body mass index. Furthermore, research also states that you are bound to burn more calories after having a big breakfast rather than skipping it.
Skip the sugar
As opposed to what people believe and used to believe, oatmeal, cereals, bars, and bagels, etc. are code words for sugar. Therefore, if you were to consume breakfast with high sugar content, it will result in an energy crash. As a result, you will be overeating later in the day. Furthermore, when opting for breakfast foods, make sure that you select those that contain sugar content in single digits.
Choose Proteins
Proteins should be your top preference regardless of the type of meal you consume during the day. However, you should make sure that you do not over-consume it. Excess of anything is bad. Prioritize eggs, yogurt, and seafood, etc. to intake healthy nutrients and vitamins. This will make you feel full throughout the day, rather than munching on junk food multiple times during the day.
A bit of everything
Ideally, breakfast should include a bit of everything. If you are opting for junk food, make sure that you consume an equal amount of proteins, fibers, and carbohydrates, etc. The intake of such content will keep you satisfied and energized. You might be thinking of adding fruits and veggies but sadly that is not going to help much. Therefore, opt for eggs, nuts, or some chicken.
Breakfast Must Haves
Eggs
The best thing about eggs is that not only are they delicious and healthy but you can incorporate them into every meal as well. You can use them in a sandwich, burger, pasta, or salad. Studies conducted have shown that eggs in breakfast increase the feelings of fullness and reduce calorie intake. As a result, your blood sugar level is controlled and the insulin levels are managed as well.
In one study, it was found that men who consumed eggs for breakfast had experienced a reduction in calorie intake as compared to those who consumed bagels. Furthermore, egg yolks contain zeaxanthin and lutein. These are basically antioxidants that help prevent macular degeneration and eye-related disorders like cataracts.
In addition to that, eggs also contain a significant amount of choline that is important for both liver and brain health. Although, eggs are high in cholesterol but they do not harm or raise the cholesterol levels in many people. This makes it the number 1 breakfast food on our list.
Greek Yogurt
Greek Yogurt is a type of yogurt that is creamier and nutritious at the same time. Since it is more concentrated in protein, Greek Yogurt should be consumed on a daily basis. The consumption of Greek Yogurt has proven to reduce feelings of hunger and has a higher thermic effect as compared to other foods. The thermic effects refer to the increase in metabolic rate after consuming a meal. Moreover, certain types of Greek yogurt happen to contain probiotics such as Bifidobacteria that is beneficial for the gut as well. When opting for Greek Yogurt in breakfast, top it with fruits such as cherries to increase the vitamin and mineral content.
Coffee
For some reason, many people have believed and still believe that coffee is not a healthy breakfast beverage. However, science has proven this assumption wrong. In fact, coffee has shown that it improves your mood and mental performance. But that does not mean that you drink 2-3 cups of coffee at the breakfast table. You need to consume it in moderation. Furthermore, the coffee should be a moderate type as well instead of being strong. It will increase your metabolic and fat burning rate as well. Lastly, coffee happens to contain anti-oxidants that prevent inflammation and decrease the chances of liver diseases and diabetes.
Oatmeal
If you are a cereal love, then you got to have oatmeal in your breakfast. It is made from ground oats and happens to consists of a unique fiber called beta-glucan. This fiber alone provides many health benefits including a reduction in cholesterol levels. Oats are also rich in antioxidants that protect the fatty acids. Moreover, it helps improve your heart health and reduces the level of blood pressure. However, some oats tend to contain gluten as well. People who are sensitive to gluten should consume oats that are certified gluten-free. To transform it into a powerful breakfast, prepare it with milk, or add a piece of cheese or eggs.
Chia Seeds
Chia seeds happen to be not only nutritious but one of the best fiber sources in the world. Infact, if you were to consume one ounce of Chia seeds, you will be getting an impressive 11 grams of fiber. Moreover, the fiber content in Chia seeds is so much that it absorbs the water, allowing easy movement of the food through the body.
At the same time, you feel both satisfied and full. A 12-week study conducted on people with diabetes found that the consumption of chia seeds significantly helped with lower blood pressure and blood sugar. Not only that, Chia seeds are powerful antioxidants as well that provide protection to the cells against unstable molecules also known as free radicals. These molecules are developed as a result of the metabolism process.
Berries
Berries come in several varieties and each variety carries different benefits. However, there is one thing that remains the same for all berries and that is they are rich in anti-oxidants. Popular types include strawberries, blueberries, blackberries, and raspberries. Furthermore, they tend to be low on sugar and high in fiber content. Depending on the type, one cup of berries can contain 50-85 grams of fiber. The anti-oxidants present in berries are called anthocyanins that help you age better and protect the heart as well. In addition to that, berries have shown to reduce inflammation and keep the blood vessels healthy.
Nuts
Adding nuts to your breakfast will help you feel more satisfied and full. As a result, you will prevent weight gain. Although studies have shown that nuts are high in calories but the human body does not absorb all the fat present inside. Furthermore, nuts help reduce the chances of heart-related diseases and decrease both inflammation and insulin resistance. In addition to that, nuts also contain a significant amount of potassium, magnesium, and monounsaturated fat that is beneficial for the heart. People with diabetes can also consume nuts to help them make full while reducing blood sugar and cholesterol levels.
Green Tea
Green tea is one of the healthiest beverages on the planet. Its benefits outweigh many other beverages. To begin with, green tea contains caffeine, which improves mood and alertness while raising the metabolic rate as well. As compared to coffee, green tea provides only 30-65 mg of caffeine per cup. A review of 17 studies concluded that people who drank green tea have lower insulin levels and blood sugar. Lastly, it also contains an antioxidant known as EGCG, which might help protect your nervous system, brain, and heart from damage.
Protein Shake
The consumption of a smoothie or protein shake is another great way to start your day. When it comes to using proteins in breakfast, you can use several types such as soy, eggs, whey, and pea protein. Amongst the types, whey protein is the most quickly absorbed by your body. A study conducted comparing four high-protein meals found that whey proteins helped reduce the appetite the most and calories as well. Furthermore, it will also help maintain muscle mass due to aging and weight loss. Throw in some seeds and fruits etc. to increase the number of antioxidants and fiber.
Final Word
In the end, whether or not you choose to eat breakfast in the morning is your personal preference. However, you must eat the right meals throughout the day. Skipping breakfast will not have any negative effects on your health but opting for unhealthy meals is going to. Therefore, if you do choose to eat in the morning, make sure that you start your morning the right way and give your body what it requires.