It is said that have breakfast “like a king” but rather than eating an unhealthy breakfast it is better to have no breakfast at all. However, if you eat the right foods in your breakfast, they not only give you energy but also prevent you from overeating during the rest of the day. So stay hooked to checkout the best foods to be taken for breakfast.
This is an undeniably healthy and delicious breakfast food. They increase satiety, reduce calorie intake during the rest of the day. While, egg white is a rich source of protein, egg yolk contains antioxidants like lutein and zeaxanthin that prevent eye disorders like cataract and macular degeneration. Eggs are also a rich source of choline and cholesterol. Choline is very important for brain and liver health and eating whole eggs lowers the risk of heart disease by increasing HDL and modifying the shape of LDL. It also improves insulin sensitivity.
Cereal lovers like this breakfast made from ground oats containing a unique fibre called beta-glucan. It reduces cholesterol levels, promotes satiety, increases levels of “fullness hormone” and higher doses had greatest effect. They are rich in antioxidants and gluten. They are a rich source of proteins and the protein content is enhanced further when prepared in milk instead of water or served with a side of eggs or a plate of cheese.
These are rich in viscous fibre and increase satiety. They also improve insulin sensitivity, reduce blood sugar, protect against breast cancer, and are antioxidant. Use ground flaxseeds or grind them yourself so that they are better absorbed in the gut. Use along with cottage cheese or Greek yogurt to enhance their nutritional value.
They contain fibre, minerals, and vitamins, and are relatively low in calories. They have a filling effect because of the high fibre and water content. They also contain antioxidants that decrease disease risk. Taking fruits along with cheese, cottage cheese, Greek yogurt, or eggs makes up a well-balanced breakfast.
Berries such as blueberries, raspberries, strawberries, and blackberries, are rich in antioxidants called anthocyanins that protect the heart and help in aging better. They have low sugar content and more fibre than most other fruits. They are low in calories, prevent oxidation of blood cholesterol, reduce makers of inflammation, and keep the cells lining blood vessels healthy. A good way is to have them with cottage cheese or Greek yogurt
It is a high protein food that increases satiety and metabolism and decreases the “hunger hormone”, ghrelin. It contains conjugated linoleic acid that promotes weight loss. Add berries, flax seeds, or chopped nuts to make it more nutritious.
Greek yogurt has high protein content and increases satiety. It is known to have more “thermic effect” that fats or carbohydrates, i.e., it increases the metabolic rate that occurs after eating. It helps in weight control and decreases the risk of breast cancer. It may contain probiotics that help the gut stay healthy. Adding berries or chopped fruit further increases the vitamin, mineral, and fiber content.
Chia seeds are the best source of antioxidants and fibre, a part of which is viscous fibre that absorbs water and gives a feeling of fullness and satisfaction by increasing the volume of food passing through your digestive tract. Regular use of chia seeds has shown decreased hunger and improvements in blood sugar and blood pressure. A chia seeds pudding prepared using chia seeds, protein powder, coconut milk or almond milk, berries, and sweetener makes upfor a good breakfast with all needed nutrients.
Nuts are not only nutritious, satisfying, and tasty but also help in preventing weight gain. Though they are high in calories, studies show that all the fat in them is not absorbed. They decrease heart disease risk factors, inflammation, and insulin resistance. They contain minerals like potassium, selenium, and magnesium, and heart-healthy monounsaturated fats. They also reduce blood sugar and cholesterol levels. A topping of nuts over Greek yogurt, cottage cheese, or oatmeal not only adds to the crunch and flavour but also increases their nutritional value.
Different protein powders may be used like whey, egg, soy, and pea protein. Whey protein is absorbed fastest, reduces appetite more than other proteins, and preserves muscle mass during weight loss and aging. All protein powders produce a filling and satisfying effect. They stabilize blood sugar levels. A good option is to add nuts, butter, cheese, fruits, seeds, or greens to add fibre and antioxidants.