Most of us have heard that breakfast is necessary for a good health. However, few know that one can only stay healthy if they consume the right food for breakfast. Grabbing fast food or sweets in the morning will not give you any health benefits. If you really want to get the most out of your breakfast, here’s what you should include:
Almost everyone loves eggs. They are not only delicious but also nutritious. Studies show that a breakfast with eggs helps increase your sense of satiety, reduces your calorie intake from the next meal and keeps your blood sugar and insulin levels on track. The antioxidants in eggs (lutein and zeaxanthin) protect you from eye disorders such as cataracts and macular degeneration. Eggs are full of choline, a nutrient contributing to healthy brain and liver.
Oatmeal comes from ground oats – a great source of beta-glucan. Beta-glucan is a kind of fiber that is believed to reduce cholesterol. It also promotes fullness. A study found that beta-glucan triggered the release of an increased level of PYY which is a hormone responsible for making you feel full after eating. Oatmeal is packed with antioxidants which may help promote heart health and control blood pressure. However, oats are often contaminated with other types of grains like barley. So, people with a gluten intolerance should only buy oats that have been certified as gluten-free. Since oatmeal is quite low in protein, you should prepare it with milk or serve it with eggs to increase your protein intake.
Chia seeds are high in fiber. What’s even better is that a part of the fiber found in chia seeds is viscous fiber. Viscous fiber is good at absorbing water, encouraging the movement of food through the digestive tract, resulting in intensified feelings of fullness and satisfaction. A small study found that diabetic people might benefit from eating chia seeds as they helped reduce hunger and improve blood pressure and blood sugar levels. Chia seeds also provide a huge volume of antioxidants which help prevent cell damage caused by free radicals released during metabolism.
Nuts are wonderful for breakfast because they can fill your stomach while preventing weight gain. Although nuts are high-calorie food, your body actually does not absorb all the fat in them. Those who are at risk of heart disease may lower their risk by consuming nuts. Nuts are also proven to reduce insulin resistance and inflammation. Therefore, people with diabetes may find nuts useful in controlling their blood sugar and cholesterol levels.
You may also interest in:
- Your Breakfast: What Foods to Avoid?
- Brain Foods That Help You Concentrate
- Butter Coffee: What Is It?
Hello Health Group does not provide medical advice, diagnosis or treatment.
Review Date: May 9, 2017 | Last Modified: September 12, 2019
The 12 Best Foods to Eat in the Morning. https://authoritynutrition.com/12-best-foods-to-eat-in-morning/. Accessed May 6, 2017.