The reason why saying “the breakfast is the most important meal of the day” is not just cliché, but it is true. However, eating every kind of food for breakfast is not healthy. For this reason, you should know more about the quality of food, which one is the best for you. Most of the facts bellow are based on an investigation of Jim White, R.D. – the owner of Jim White Fitness & Nutrition Studios in Virginia.
Here are presented 10 healthiest foods for breakfast
- Steel-Cut Oatmeal
In the group of heart- and waist-friendly fiber belongs steel-cut oatmeal, which is a whole grain and everyone can benefit from adding it into their daily diet. The study conducted, in 2015 at the Harvard University, on more than 100,000 people, showed that those who ate at least 33 grams of whole grains daily cut their risk of early death by 9 percent compared to another group.
It is estimated that a single cup of steel-cut oats contains protein (12 grams), beta-glucan and viscous fiber that helps promote a feeling of fullness. In addition, it is very rich in antioxidants, which help in protecting heart health and reducing blood pressure. It can be mixed with milk, nuts, berries, seeds and antioxidant-packed cinnamon.
As there are many different ways of preparing eggs for breakfast, such scrambled, poached, sunny-side up, they are all great. One egg provides about 6 grams of muscle-building, fat-quashing protein.
In addition, egg yolks are one of the best natural sources of choline, a nutrient that is vital to liver and brain health. For you who are suspicious of yolks, we encourage you to change your mind. According to the research published in the American Heart Journal, eating to three eggs per day doesn’t have any effect on heart health, even in those with coronary artery disease.
All kinds of berries — blueberries, raspberries, blackberries and strawberries are the perfect fruit, that should be included in your breakfast. Thanks to their low glycemic loads they won’t spike your insulin levels and blood sugar. As it is estimated a cup of berries contains only about 50 to 85 calories, but tons of antioxidants that reduce inflammation and protect the heart. The study conducted on 93,600 women, showed that those who ate at least three servings of blueberries and strawberries significantly lowered the risk of heart attack compared to those who ate less.
Don’t wait for the season of berries, but go for frozen. According to the research from the University of Chester in the U.K., frozen berries even have higher antioxidant levels than fresh varieties because of their ripeness when they are picked, packed, and sealed.
- Cottage Cheese
A cottage cheese is known as a muscle-building powerhouse because it contains 25 grams of protein per cup. Eating it in the morning will make you full and you will be less hungry during the day, which means less intake of calories. In the study in 2015 at the University of Missouri study, was shown that the people who ate 35 grams of protein for breakfast were less hungry than the rest of the people who ate low-protein breakfasts.
According to White, the fatty acid has been linked to muscle development, weight loss, and even a decreased risk of colorectal cancer in women.
- Greek Yogurt
It is another kind of food rich in protein that can be combined with several other foods, such nut butter, berries, even eggs. It helps in protecting calcium in the bones and immunity-bolstering probiotics. Besides that it has a plenty of other health benefits such as helping you feel full longer, keeping your digestive system running smoothly, and giving you a low-fat choice.
- Nut Butter
If you are running of time it is a quick and easy option, just spread it on some toast or mix it into your oatmeal or Greek yogurt. Only one spoonful provides a perfect mix of antioxidants, heart-healthy fats and protein. The big number of people (29 percent) who ate nut butter are less at risk of the heart disease and 11 percent less likely to die of cancer.
Avocado is well-known by omega-3, protein, vitamin E, fiber (half an avocado contains a quarter of your recommended value for the day), and more potassium than you’ll find in a banana. New research published in the Journal of Clinical Lipidology found that eating a half avocado per day. Instead of other foods high in saturated fat, significantly reduced levels of total cholesterol, triglycerides and LDL cholesterol.
- Sprouted-Grain Bread
The bread made from sprouted grains actually have a lower impact on blood sugar levels compared to other whole-grain bread, even they have the same amount of carbs. They increase in GLP-1, a powerful satiety hormone that affects the maintaining of a healthy weight.
The flax seeds are known as a reducer of blood sugar levels, protect against breast cancer and improve insulin sensitivity. They can be used as a main breakfast ingredient, like in this Strawberry Banana and Flax Smoothie.
Coffee is contained of strong anti-inflammatory compounds that help the patients with memory problems. The research published in the Journal of Alzheimer’s Disease found that drinking three cups of coffee per day, delay the onset of Alzheimer’s disease by two to four years. Basically, drinking coffee will make you feel better during the day.