What are the best foods to eat in the breakfast? This is the most common statement you often listen from people. Many people emphasize on to take breakfast while many others neglect it completely. What? Neglect! Yes, it is very true. There are many reasons for it but the most important is the shortage of time, sleeping schedule, and or some people think it unnecessary to eat breakfast. Many others do it to lose weight.
However, eating breakfast is as important as other meals of the day. Breakfast gives energy and keeps you active throughout the day. Creating a habit of eating breakfast is something very important for you.
Studies have shown that those who eat breakfast are more likely to lose weight and slimmer as taking breakfast to tend to eat less throughout the day.
But there is a question that what are the best foods to eat in the breakfast?
Here are some best foods you can try for your breakfast.
Oatmeal is the best choice for breakfast.
It contains some unique nutrients and has multiple health benefits. It is a rich source of oat beta-glucan fiber that reduces cholesterol levels and promotes feelings of fullness. This fiber also plays a role as probiotics and helps to thrive your gut bacteria.
Another vital nutrient present in oatmeal is antioxidants which may help to reduce blood pressure and improve heart health.
Oatmeal can be prepared with milk or can be used with eggs or a piece of cheese. Overnight oat with chia seeds and berries is also a good option.
Eggs not only contain high-quality protein but also a great source of other vital nutrients. Egg yolk contains antioxidants such as lutein and zeaxanthin. These nutrient helps to prevent eye disorders like cataracts.
Eating eggs for breakfast increase the feeling of fullness. This helps to reduce calorie intake throughout the day which may help in weight loss. Moreover, this also maintains blood sugar level and insulin levels. (Study).
Eating three large eggs gives you about 20 grams of high-quality protein.
You can eat eggs by boiling them. Or prepare it with filling fiber and whole-grain toast with sliced tomato or spinach.
Greek yogurt is a delicious, thick, and creamy dairy product that can be easily incorporated into your breakfast with other foods.
It is an excellent source of protein that reduces the feeling of hunger. It is also a good source of calcium and vitamin D
Yogurt also helps in weight control by increasing the level of hormones that promotes fullness such as PYY and GLP-1.
Greek yogurt is a rich source of probiotics like Bifidobacteria. This supports your healthy gut and immune system.
You can use greek yogurt with other foods such as berries, nut butter, or chopped fruits.
Berries are delicious and nutritious healthy super-food with low sugar and high fiber. It is an excellent source of antioxidants. Some popular types of berries are:
According to American Heart Association, higher intake of an antioxidant such as anthocyanins found in berries helps to lower the risks of a heart attack in women and help you better age.
Add berries to your breakfast along with yogurt, oatmeal, cereal, or cottage cheese. You can also blend them with smoothies.
Banana is a great and convenient addition to your breakfast. Banana is an excellent source of a wide variety of nutrients.
Banana contains folate and vitamin B6 that involves in the production of serotonin. Serotonin helps to improve your mood and reduce anxiety.
Banana consists of resistant starch that is not digested by the body, so it moves undigested through the digestive tract and helps in digestive health. The soluble fibers in bananas help to lower cholesterol and prevent it from moving into your bloodstream.
Banana can be taken with nut butter or sliced on oatmeal or cereals.
Nuts and nut butter
Nuts and nut butter, no doubt are an excellent option for breakfast.
Nuts are a rich source of nutrients such as antioxidants, magnesium, potassium, and monounsaturated fats (Heart-healthy fats).
Adding nuts to breakfast gives you a feeling of fullness. This helps to prevent weight gain.
Studies have shown that nuts are involved to lower the risk of heart diseases, decrease inflammation and reduce insulin resistance.
Nut butter includes peanut butter, almond butter, and cashew butter, etc. you can spread this butter on your whole-grain toast, mix it with yogurt or oatmeal.
Almost 2 tablespoons chopped nut can be used as topping on yogurt, oatmeal, and cottage cheese.
Also Read: Everything You Need To Know About Nuts
Coffee is a recent addition to breakfast via nutritional guideline 2020-2025 by the U.S. Department of Agriculture. Adding a cup of black coffee to your breakfast can help to reduce the risk of some chronic diseases.
Coffee contains a high amount of caffeine that can improve your mood, make you alert throughout the day, and helps in mental performance.
Seeds (Chia seeds and Flaxseeds)
Seeds are an incredible source of healthy nutrients. They contain omega-3 fatty acids, fibers, and protein.
The soluble fibers in the seed can help to lower bad cholesterol (LDL) and increase good cholesterol (HDL).
They also contain calcium, magnesium, zinc, and iron. These nutrients make you healthy and boost your immune system.
Some health benefits of taking seeds are:
- Improve insulin sensitivity
- Lowering blood sugar
- Lowering blood cholesterol level
- Protect against cholesterol level
You can add these seeds to your cottage cheese, cereals, oatmeal, yogurt or blend them into smoothies.
Black or Green tea
Black or green tea is the best choice for breakfast. This contains antioxidants and some caffeine. Tea makes you alert, improves your mood, and helps to raise your metabolic rate.
Cottage cheese is a powerhouse of protein. One cup of cottage cheese gives you 25 grams of proteins. This high amount of protein increases your metabolism and produces a feeling of fullness. This decreases the level of the hunger hormone.
It is also a rich source of Vitamin A, vitamin B, and calcium.
You can use it as plain or mix it with berries, ground flaxseeds, or chopped nuts.
Taking breakfast is your own choice as skipping breakfast may not have negative effects. But taking breakfast makes your day full of energy, alertness and makes you healthy. These are the best foods to eat for the breakfast. You may add them to your daily meal plan.