Most people have heard this monotonous phrase that breakfast is the most important meal of the day. Yes, it breaks your nighttime fast and kick starts your day with a powerful metabolism.
However, contrary to popular belief, most breakfast items, like donuts, pastries, and pancakes, are not healthy enough. These so-called healthy breakfast meals are laden with saturated fats and sugars that contain very little protein or fiber.
A healthy breakfast contains all the necessary nutrients that offer your body the right amount of energy, making a person feel fuller. This also helps the person to avoid overeating during the day.
This article will help you find out the top ten healthy breakfast meals to eat in the morning, as recommended by nutritional experts.
If we talk about healthy breakfast items, how can we skip oatmeal?
Oatmeal is one healthy breakfast meal that is a powerhouse of nutrition and can help deter overeating later during the day. Oatmeal contains beta-glucan, a thick, sticky fiber that allows a person to feel full for a longer time and avoids excess cholesterol in the body.
According to nutrition experts, people who eat oatmeal for breakfast feel fuller and eat less during lunch than people who ate cornflakes for breakfast.
Oats are also rich in omega-3 fatty acids, antioxidants, folate, and potassium. Steel-cut oats contain more protein and fiber content as compared to other oats. These are great as they have a lower glycemic index. A lower glycemic index means the person’s blood sugar will not increase as much.
Eggs are another great choice to have during breakfast. They are nutritious and contain high-quality protein content. Eggs are a popular breakfast food and do not pose a harmful impact on your cholesterol levels.
Eating whole eggs allows people a chance not to develop the risk of type-2 diabetes or cardiovascular disease. It also helps reduce carbohydrate consumption and decreases waist circumference, overall body weight, and fat.
3. Nut butter and Nuts
If you are a vegetarian, you could start your day off by eating nuts. Nuts are a great source of protein and contain heart-healthy fats, magnesium, antioxidants, and potassium.
According to studies, people who consume nuts at least seven times a week have had a 20% lower risk of death than those who do not consume nuts.
Nut butter is also versatile. People can simply spread the butter on a whole-grain toast or mix it into their oatmeal or yogurt to make their breakfast more healthy. The butter can also be used as a dip for fresh fruit.
Healthy breakfast meals can contain the following kinds of nuts and nut butter:
- Peanuts and peanut butter
- Almonds and almond butter
- Cashews and cashew butter
- Unsweetened cocoa
- Hazelnut butter
Coffee is not just famous for its caffeine content! Drinking coffee with breakfast is a fantastic way to introduce your body to the antioxidants. Antioxidants in your cup of coffee have the power to fight against inflammation.
According to studies, drinking coffee or even decaffeinated coffee can reduce the risk of developing type-2 diabetes. The research also suggests that some components of coffee can improve our body’s overall glucose metabolism.
However, adding cream or sugar to the coffee can reduce the beneficial effects of the same. It is best to consume coffee without any additives or choose non-fat or plant-based additives instead of cream.
Berries are a fantastic source of nutrition, frozen or fresh.
Blueberries, strawberries, raspberries, and blackberries are all excellent sources of fiber and disease-fighting antioxidants. They are low in calories and are an incredible way to start your mornings right.
According to the American Heart Association, there is an inverse relationship between berries and heart diseases. The higher your intake of berries, the lower your risk of developing heart disease, especially among young women.
Simply sprinkle some berries on your oatmeal, yogurt, or cereal to see the benefits. You can even blend them into your smoothies. If fresh berries are unavailable, you can get frozen berries that are just as nutritious. However, it would be great to get fresh berries as they do not have any added sugars and are great for optimal health benefits.
Flaxseeds are a great source of protein, fiber, and omega-3 fatty acids.
- The health benefits of flaxseeds include:
- Lowered blood cholesterol levels.
- Improved insulin sensitivity.
- Lowered blood sugar.
- Protection against breast cancer.
You can simply sprinkle some flax seeds on your oatmeal or yogurt or blend them into your smoothies. You must break down and grind your flax seeds, as whole flaxseeds are challenging to digest.
7. Greek Yogurt
Greek yogurt is a fantastic source of protein and great as a healthy breakfast meal. Greek yogurt is thick and creamy and contains more protein than regular yogurt.
Greek yogurt contains calcium, probiotics, and the capacity to give you a healthy gut and a great immune system.
You can pair greek yogurt with high-protein food items or other nuts and berries like suggested on this list.
Consuming tea in any form, black, green, or even white, is a fantastic way to start your mornings. They are all rich in antioxidants.
Of all the teas, green tea is the most healthy. According to nutritional experts, green tea helps burn body fat and promote weight loss.
Tea does contain some amount of caffeine. However, when compared to coffee, it is not that much. Tea also helps keep your body hydrated.
9. Cottage Cheese
Cottage cheese is like a protein powerhouse. Nutritional experts call it one of the most healthy breakfast meals. Cottage cheese can benefit the body just like eggs and helps curb hunger, and offer your body the same nutritional value and efficiency as eggs.
Cottage cheese is rich in Vitamin B, Vitamin A, and calcium. It can be eaten just like that or mixed with savory foods like pepper, spring onions, fruits, and even nuts.
Bananas are the quickest and the most convenient way to start your mornings. They are nutritious, are rich in potassium, and make for a great mid-morning snack.
Bananas contain resistant starch. Now, since our bodies cannot digest resistant starch, it can travel through our bodies without causing any changes. This helps support our digestive system’s health. Unripe bananas contain more resistant starch as compared to the riper ones, which contain natural sugars.
Potassium from a banana helps support healthy blood pressure in people. When consumed with nut butter, oatmeal and cereal, they offer our bodies so many benefits.
When it comes to a healthy breakfast, eating right should be your priority. Choosing the right foods that contain the proper nutrients is essential. If you decide what you eat, it can provide you with necessary nutrients, improve your metabolism, and curb excess hunger throughout the day.
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