Breakfast is a great way to start the day. While some people prefer to skip breakfast, others need a source of energy to start the day. If you like breakfast, choosing nutritious foods can provide you with long-lasting energy and keep you full for hours. These foods are generally high in fiber, protein, healthy fats and micronutrients. While it’s best to avoid unhealthy options that are high in sugar, refined carbs, and additives, it’s not always easy to know what to choose. The list below will therefore help you to compose a healthy breakfast.
Here is 10 of the best foods and drinks to enjoy in the morning.
Eggs are a simple and nutritious choice for breakfast. They are an excellent source of protein, which contributes to muscle synthesis. Since protein takes time to digest, it also helps you feel full. In one study, people who were given eggs and toast for breakfast reported being significantly less hungry than those who were given bran cereal, suggesting that intake higher in egg group protein, 25 grams versus 12 grams, promoted greater satiety. Additionally, the egg group consumed fewer calories at breakfast, suggesting that this dish may aid weight management.
Eggs are also one of the best sources of choline, a vital nutrient for brain and liver health. Contrary to popular belief, eggs do not raise cholesterol levels in most people, despite their high cholesterol content. In fact, an analysis of 25 studies revealed that eggs have a slight protective effect against heart disease.
2. Greek yogurt
Greek yogurt is a great option if you’re looking for a quick breakfast. It’s made by straining whey and other liquids from curds, resulting in a creamy product that’s more concentrated in protein than regular yogurt. Plus, it’s lower in calories than other protein sources. A serving of one cup (245 grams) contains 25 grams of protein and only 149 calories. Plus, Greek yogurt is full of beneficial nutrients like calcium, vitamin B13, zinc, potassium and phosphorus. Above all, certain types of yogurt are good sources of probiotics like bifidobacteria, which aid digestion. To make sure your yogurt contains probiotics, look for “contains live and active cultures” on the label.
Besides water, coffee is the most popular drink in the world. It is rich in caffeine, a molecule that promotes alertness, improves mood and increases physical and mental performance. Notably, many athletes drink coffee as a natural pre-workout beverage to support athletic performance. It also contains other beneficial compounds, like chlorogenic acid, caffeic acid, and diterpenes, which have antioxidant and anti-inflammatory properties. In fact, regular coffee consumption is associated with numerous health benefits, such as a reduced risk of heart disease, type 2 diabetes, obesity, liver disease, Parkinson’s disease, certain types of cancer and even death from all causes.
Most studies suggest that 1 to 3 cups (240 to 710 ml) per day, containing approximately 300 to 710 mg of caffeine, provide these benefits. Although this amount is safe for adults, you should limit yourself to 300 mg or less of caffeine per day if you are pregnant.
4. Rolled oats
Rolled oats are a breakfast classic, and they are very nutritious. They are made with rolled oats or steel cut oats, which contain a unique fiber called beta-glucan. This soluble fiber not only helps lower cholesterol levels, but also promotes feelings of fullness by delaying stomach emptying and triggering the release of peptide YY, a satiety hormone that can prevent overeating.
In addition, oats are a good source of iron, B vitamins, manganese, magnesium, zinc and selenium. It also contains approximately 10 grams of protein per cup (70 grams). To increase the protein content, prepare oatmeal with milk instead of water, add protein powder or serve with eggs. Remember that oats do not contain gluten, but are often processed with gluten-containing cereals, which increases the risk of cross-contamination.
5. Chia seeds
Chia seeds are extremely nutritious and an excellent source of fiber. In fact, just 25 grams provide an impressive amount of 10 grams of fiber per serving. Additionally, some of this fiber is soluble, which means it absorbs water and increases the volume of food that passes through your digestive tract. In turn, this process helps you feel full. One small study gave participants either plain yogurt or yogurt with 7 or 10 grams of chia seeds. Both groups that consumed chia seeds observed greater satiety, decreased hunger, and reduced overall food intake than the group that consumed plain yogurt.
Another study found that eating chia seeds resulted in a significant reduction in hunger compared to flaxseeds. Although both seeds are very nutritious, the gelling properties of chia seeds could be responsible. The high soluble fiber content of these seeds may also help stabilize blood sugar levels and support heart health
Berries, including blueberries, raspberries, strawberries, and blackberries, are delicious and packed with antioxidants. Most are high in fiber, which promotes satiety. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup (93-93 grams). In addition, a cup (123-149 grams) of berries contains only 50-70 calories depending on the type. Berries also contain antioxidants called anthocyanins, which give them their characteristic blue, purple and red colors.
A diet high in anthocyanins is linked to reduced inflammation and a lower risk of illnesses such as heart disease and certain types of cancer. Additionally, anthocyanins are associated with better brain health and may protect against age-related mental decline. You can buy berries all year round, fresh or frozen. Add them to Greek yogurt, cottage cheese, oatmeal or a fruit smoothie for a tasty breakfast.
7. Whole Wheat Toast
If you prefer a simple breakfast in the morning, try Whole Wheat Toast. Whole wheat toast is high in fiber and complex carbohydrates, which are digested slowly and do not raise blood sugar quickly.
You can spread a lot of nutritious toppings on wheat toast whole, including:
– fried eggs and tomatoes
– sliced figs and honey
– sliced turkey or chicken
For more fiber and protein, try sprouted grain bread, two slices of which provide about 8 grams of fiber and grams of protein
Nuts of all kinds are rich in magnesium, potassium and heart-healthy monounsaturated fats. They are also an excellent source of antioxidants. Brazil nuts are one of the best sources of selenium. Just two Brazil nuts provide more than 93% Daily Value (DV). Although nuts are high in calories, studies suggest that you don’t absorb all of their fat. For example, some studies show that your body only absorbs approximately 129 calories from a serving of 25 grams of whole almonds, while you absorb more fat from processed versions, like almond butter. Another study says your body only absorbs 70% of calories contained in almonds and walnuts.
In addition, the high protein, fat and fiber content of walnuts promotes satiety, which may aid in weight management. Nut consumption is also linked to better heart and brain health. In fact, one study linked eating peanuts and tree nuts at least twice a week and eating nuts at least once a week with a reduction in 13 at 19 % heart disease risk. Topping Greek yogurt, cottage cheese or oatmeal with a spoonful or two of chopped walnuts is a great way to boost the nutritional value of your breakfast.
9. Green tea
Green tea is a soothing drink to help you get started in the morning. It contains caffeine, which improves alertness and mood. One cup (149ml) provides only 35 at 70 mg of caffeine, which is about half the amount found in the same serving of coffee. It’s also high in L-theanine, a compound that promotes a calming effect and may reduce the ‘shakiness’ associated with caffeine consumption. It can also improve mood and reduce anxiety. Finally, green tea provides epigallocatechin gallate (EGCG), an antioxidant that protects against chronic conditions like heart disease, type 2 diabetes, and mental decline. It may also have a slight effect on metabolism, although further research is needed.
If you don’t crave a full meal but still want a bite to eat in the morning, try fruit. All fruits are relatively low in calories and contain good amounts of fiber and simple sugars. The fiber in fruit helps slow your body’s absorption of sugars, giving you a steady source of energy. Depending on the type of fruit, you will also get various vitamins and minerals. For example, many fruits, including oranges, guavas, kiwis, strawberries, papayas, acerola cherries, and lychees are rich in vitamin C, which acts as an antioxidant and plays a key role in skin health. skin. Other fruits such as bananas, oranges, cantaloupe, papaya and mango are rich in potassium.
In addition, fruits provide an array of polyphenolic compounds and antioxidants according to their color. For example, guava is high in lycopene, while purple plums contain anthocyanins. That is why it is important to eat fruits of different colors. Research indicates that eating whole fruits may provide many benefits, such as lower risk of heart disease and cancer, reduced rates of depression and poor mental health, healthy aging, and better gut health. Because fruit juices don’t contain fiber and are less likely to fill you up, it’s best to eat whole fruit more often.
For a balanced breakfast, combine fruit with protein-rich foods, such as eggs or Greek yogurt.
Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.
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