10 Best Breakfast Foods to Begin Your Day
You should always remember the breakfast in the morning is an essential for the start of the day. Neither skipping a breakfast nor unhealthy breakfast foods are good for health. The best thing is to eat the right foods that can provide you energy and prevent you from eating too much during the rest of the day.
Here are 10 best breakfast foods that you can eat in the morning.
Eggs are one of the best breakfast foods. They are very healthy and delicious. Studies say that eating eggs at breakfast enhances a feeling of fullness, lowers calorie intake in the next meal and maintains steady blood sugar and insulin levels.
Moreover, egg yolks contain lutein and zeaxanthin, antioxidants which prevent eye disorders like cataracts and macular degeneration.
Eggs are one of the best sources of choline, as well which is very important for brain and liver.
They’re high in cholesterol, but don’t raise cholesterol levels in many people. Rather eating whole eggs might lower risk of heart diseases by modifying the shape of LDL, enhances HDL and improves insulin sensitivity.
This is an amazing beverage to begin your day. It’s high in caffeine, which improves mood, keeps you alert and improves mental performance. Even small amounts of caffeine help you achieve these effects.
Caffeine also increases metabolic rate and helps in fat burning. Coffee is known to be rich in antioxidants, which lower inflammation, protect the lining of your blood vessels and lowers risk of diabetes and liver disease.
This is the best breakfast choice for who loves cereals.
Made from ground oats, it has a unique fiber called beta-glucan which has many impressive health benefits, like lowering cholesterol.
Oats are rich in antioxidants as well, which protect their fatty acids from being rancid. These antioxidants protect heart health and reduce blood pressure.
Medically it is suggested that people with celiac disease or gluten sensitivity must choose oats which are certified as gluten-free because it has been found several time oats are mixed with gluten-containing cereals like barley.
To enhance the protein content of an oatmeal breakfast, cook it with milk or serve it with eggs or a piece of cheese.
4. Greek Yogurt
This is creamy, delicious and nutritious. It is made by straining the curds and hence removes whey and other liquid. It appears as a creamier yogurt which is more concentrated in protein.
Protein is known to the lower feeling of hunger and has a higher thermal efficiency than fat or carbs.
Yogurt and other dairy products help with weight control as well, because they enhance levels of hormones which promote fullness, which includes PYY and GLP-1.
Full-fat yogurt has conjugated linoleic acid (CLA), which might increase fat loss and lower breast cancer risks.
Certain types of Greek yogurt are also good sources of probiotics, like Bifidobacterium, which keeps your gut healthy.
5. Chia Seeds
They are extremely nutritious. They’re one of the best fiber sources around as well.
Its viscous fiber absorbs water, which increases food volume that moves through your digestive tract and keeps you full and satisfied.
Chia seeds are also known to be high in antioxidants. But de remember that one serving of chia seeds provides 4 grams of protein, and that is not optimal for breakfast.
They are tasty, satisfying and nourishing. They’re great for breakfast because they are filling and helps prevent weight gain.Though nuts are high in calories, studies found that they do not absorb all of the fat in them.
Nuts are shown to lower risk of heart diseases, lower insulin resistance and reduces inflammation.
All types of nuts are high in magnesium, potassium and monounsaturated fat. The Brazil nuts are one of the best sources of selenium.
Mix them with Greek yogurt, cottage cheese or oatmeal to get the crunchy flavor, while breakfast’s nutritional value also increases.
They are delicious and full of antioxidants. The best types include blueberries, raspberries, blackberries, and strawberries.
They’re less in sugar compared to most fruits, yet high in fiber. To mention, raspberries and blackberries provide 8 g of fiber per cup.
Berries also have antioxidants called anthocyanins, which protect the heart and might help you age better.
The best way to add berries to your breakfast is to mix them with Greek yogurt or cottage cheese.
8. Protein Shake
Another great way to begin your day is smoothie or protein shake.
Several varieties of protein powder might be used, like whey, egg, soy and pea protein. But, whey protein is absorbed the quite quickly by your body.
Irrespective of the type of protein powder used, a high-protein shake is satisfying and filling. You can also add fruit, greens, seeds or nut butter to add fiber and antioxidants.
9. Cottage Cheese
They make fantastic breakfast. Being high in protein, they increase metabolism, gives feelings of fullness and reduces the “hunger hormone” ghrelin.
Rather, cottage cheese has been found filling and satisfying as eggs (79).
Full-fat cottage cheese contains conjugated linoleic acid (CLA), which might promote weight loss.
You can add berries and ground flaxseeds or nuts to make it more nutritious.
They are very healthy. They’re rich in viscous fiber that helps you stay full for several hours.
They also improve insulin sensitivity and lower blood sugar levels and protect against breast cancer.
Two teaspoons of ground flaxseeds have 3 grams of protein and 4 grams of fiber.
You have to add flaxseeds to Greek yogurt, smoothie or cottage cheese to enhance the fiber and antioxidant content of the breakfast.
Doctors recommend starting your day with breakfast and it is always advisable, to begin with, healthy breakfast foods.
We conclude, hope this article on breakfast foods is helpful and informative for you