Despite what you may have heard, breakfast isn’t necessary for everyone.
In fact, skipping breakfast may be good than having unhealthy foods in breakfast.
However, a nutritious and well-balanced breakfast can give you energy and keep you away from overeating for the rest of the day.
Here are the 4 foods that are best and you can eat in the morning.
Eggs are undeniably healthy and delicious.
Eating eggs for breakfast increases feelings of fullness, reduces calorie intake at the next meal, and helps keep blood sugar and insulin stable.
In one study, men who ate eggs for breakfast felt more satisfied and consumed fewer calories during the rest of the day than those who ate a bagel.
Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent disorders of eye like cataracts and macular degeneration.
Also one of the best sources of choline are eggs, a very important nutrient for brain and liver health.
Although high in cholesterol, eggs do not increase cholesterol levels in most people.
In fact, consuming whole eggs may reduce the risk of heart disease by changing the form of “bad” LDL cholesterol, improving insulin sensitivity, and increasing “good” HDL cholesterol.
Plus, three large eggs provide around 20 grams of high-quality protein.
Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared easily.
2. Greek yogurt
Greek yogurt is creamy, delicious and nutritious.
It is made by filtering whey and other liquids from curds, resulting in a creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger and have a higher thermal effect than fat or carbohydrates.
The term thermal effect refers to the after eating increase in metabolic rate.
Yogurt and other dairy products can also help with weight control, as they increase levels of hormones that promote satiety, including PYY and GLP-1.
Plus, whole yogurt contains Conjugated Linoleic Acid (CLA), which may increase fat loss and reduce the risk of breast cancer.
Some types of Greek yogurt are good sources of probiotics like bifidobacteria, which help your gut stay healthy.
To make sure your yogurt contains probiotics, look for the phrase contains active and live cultures on the label.
Try topping Greek yogurt with berries or chopped fruit to increase the vitamin, mineral, and fiber content in your meal.
To start your day, coffee is an amazing drink.
It is rich in caffeine, which improves alertness, mental performance and mood.
These effects can also be caused by even small amounts of caffeine.
An analysis of 41 studies found that to maximize the benefits of caffeine while reducing side effects, the most effective dose was 38-400 mg per day.
Depending on the strength of the coffee, this works out to about 0.3 to 4 cups of coffee per day.
Caffeine has also been shown to increase fat burning and metabolic rate. In one study, 100 mg of caffeine per day over a 24-hour period helped people burn an additional 79 to 150 calories.
Plus, coffee is rich in antioxidants, which reduce inflammation, protect cells that line your blood vessels, and lower your risk for diabetes and liver disease.
For grain lovers, oatmeal is the best breakfast choice.
It is made from ground oats, which contains oat beta-glucan fiber. This fiber has many impressive health benefits, including reduce in cholesterol level.
In addition, oat beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that it increased levels of the fullness hormone PYY and that the greatest effects are caused by higher doses.
Oats are also rich in antioxidants, which protect their fatty acids against rancidity. These antioxidants can also be beneficial for heart health and lower blood pressure.
Although oats do not contain gluten, they are often processed in the same facilities as cereals containing gluten. Researchers have found that most oatmeal is indeed contaminated with other grains, especially barley.
Therefore, people with celiac disease or sensitive to gluten should choose certified gluten-free oats.
Keep in mind that a cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which will not provide the benefits of a higher protein breakfast.
Prepare an oatmeal breakfast with milk instead of water to increase the protein content or serve it with eggs or a piece of cheese.