Despite what you may have heard, eating breakfast isn't necessary for everyone.
In fact, skipping breakfast may be better than eating unhealthy breakfast foods.
However, a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day.
Here are the 12 best foods you can eat in the morning.
Eggs are undeniably healthy and delicious.
Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels ( 1 , 2 , 3 ).
In one study, men who ate eggs for breakfast felt more satisfied and took in fewer calories during the rest of the day than those who consumed a bagel ( 3 ).
Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration ( 4 , 5 ).
Eggs are also one of the best sources of choline, a very important nutrient for brain and liver health ( 6 ).
Though high in cholesterol, eggs don't raise cholesterol levels in most people.
In fact, eating whole eggs may reduce heart disease risk by modifying the shape of “bad” LDL cholesterol, increasing “good” HDL cholesterol and improving insulin sensitivity ( 7 , 8 ).
What's more, three large eggs provide about 20 grams of high-quality protein (9).
Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.
Summary
Greek yogurt is creamy, delicious and nourishing.
It’s made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs ( 10 , 11 ).
The term thermic effect refers to the increase in metabolic rate that occurs after eating.
Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness, including PYY and GLP-1 ( 10 , 12 ).
What’s more, full-fat yogurt contains conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk ( 13 , 14 ).
Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria
To make sure your yogurt contains probiotics, look for the phrase contains live and active cultures on the label.
Try topping Greek yogurt with berries or chopped fruit to increase your meal's vitamin, mineral and fiber content.
Summary
Coffee is an amazing beverage to start your day.
It's high in caffeine, which has been shown to improve mood, alertness and mental performance.
Even small amounts of caffeine can achieve these effects ( 16 , 17, 18).
An analysis of 41 studies found the most effective dose to be 38–400 mg per day to maximize the benefits of caffeine while reducing side effects (18).
This is roughly 0.3 to 4 cups of coffee per day, depending on the coffee’s strength (18).
Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period (19, 20 ).
In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk ( 21 , 22 , 23 , 24 , 25).
Summary
Oatmeal is the best breakfast choice for cereal lovers.
It's made from ground oats, which contain a unique fiber called oat beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol ( 26 , 27 ).
What’s more, 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 higher doses had the greatest effect ( 28 , 29 , 30 ).
Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also benefit heart health and decrease blood pressure (31, 32 , 33 ).
Though oats don't contain gluten, they're often processed in the same facilities as gluten-containing grains. Researchers have found that most oats are indeed contaminated with other grains, especially barley ( 34 ).
Therefore, people with celiac disease or gluten sensitivity should choose oats that have been certified as gluten-free.
Bear in mind that one cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which won't provide the benefits of a higher-protein breakfast (35).
To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.
Summary
Chia seeds are extremely nutritious and one of the best sources of fiber around.
In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving (36).
What's more, a portion of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full and satisfied (37, 38 , 39 ).
In a small, 12-week study, people with diabetes who ate chia seeds experienced reduced hunger, along with improvements in blood sugar and blood pressure ( 39 ).
Chia seeds are also high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism ( 40 , 41, 42 ).
In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease ( 43 ).
However, one serving of chia seeds provides only about 4 grams of protein, which may not be optimal for breakfast (36).
Here is a recipe for chia pudding that contains more than 25 grams of protein.
High-Protein Chia Seed Pudding
- 1 ounce (28 grams) of dried chia seeds.
- 1 scoop of whey protein powder.
- 1 cup (240 ml) of coconut milk or almond milk.
- Half a cup of berries.
- Stevia or another sweetener to taste, if desired.
- Combine all ingredients in a bowl and mix well.
- Cover the bowl and refrigerate for at least one hour.
You can find a great selection of chia seeds here.
Summary
Thursday, September 3, 2020