Breakfast is basically the first meal of the day. It is something one starts their day with, which makes it an integral part of the entire day. This is why it is of utmost importance that one consumes a healthy and nutritious breakfast which sustains one throughout the day and serves myriad health benefits.
10 Best Things to Eat In The Morning
The following food items are the 10 best things to eat in the morning and start your day with:
Eggs are one of the best things one can have in breakfast first thing in the morning. Eggs serve a myriad of benefits. Eggs are delectable and healthy at the same time. Researchers have found in their studies that having eggs in the breakfast augments feeling of fullness. This in turn reduces the amount of calorie consumption in the next meal. Also, eggs help maintain a stable sugar level in the body throughout the day. Eggs also help maintain a steady insulin level in the body. Eggs have been known to be enriched with protein and other nutrients. Besides being rich in protein, egg yolks comprise of lutein and zeaxanthin. These are antioxidants that help avoid eye disorders like an eye cataract and macular degeneration. Eggs are also considered to be one of the primary and most important sources of choline. Choline is extremely beneficial for the brain health and the liver health in a human body. Eggs are also believed to be high in cholesterol. But they do not augment the levels of cholesterol in majority of people. In fact, doctors believe that the consumption of whole eggs actually reduces one’s risk of getting heart diseases. It modifies LDL, elevates HDL and improves insulin sensitivity. As aforementioned, eggs are a source of high quality protein. Also, they are pretty much versatile. Myriad food items can be prepared with eggs for breakfast, which serve the taste buds as well as the health.
For people who love cereals, oatmeal is the best item for breakfast in the mornings. Oatmeal is prepared from ground oats. Ground oats comprise a special fiber known as beta-glucan. This fiber serves myriad of health beneficial purposes and is reduces cholesterol. The fiber beta-glucan is basically a viscid fiber that stimulates feeling of fullness. Oats are also enriched with antioxidants. These antioxidants prevent the fatty acids from becoming putrid. Also, these antioxidants being present in oats help protect and promote the heart health and diminish blood pressure. Researchers have found that oats do contain other grains like barley. This is so because though oats do not comprise gluten, they are often processed using the same machines and facilities that are used to process gluten containing grains. Hence, it is suggested that people who suffer from celiac diseases or are gluten sensitive should always go for oats that are gluten free. But otherwise oatmeal is best things to eat in the morning.
Coffee is like the ultimate panacea for most people; especially in the morning. Coffee for most people is like the sole solace for all the problems in the life. There is, therefore, no better way to start the day. Starting the day with coffee helps a person in various ways. Coffee, being rich in caffeine, improves and promotes one’s whims and moods. It also helps a person stay alert and enhances mental performance which makes at best things to consume in the morning, along with your breakfast of course. Caffeine also augments the metabolic rate and helps in burning fat. Studies have proven the fact that consuming 100 mg of caffeine every day have actually helped people in burning 79-150 calories over a time span of 24 hours. As an addition, coffee is also rich in antioxidants. This helps in reducing inflammation and also protects the cells lining the blood vessels. Coffee also helps in decreasing diabetes and reduces the risk of having diseases or problems related to the liver. Researchers have found that an intake of 380 to 400 mg of caffeine every day provides the best results making it one of the best food items to start your day with. Starting the day with a cup of coffee is thereby a great way to boost your mental activities and staying rejuvenated all day.
#4. Greek Yogurt
Greek yogurt is an amazingly rich source of protein. It is creamy and well nourishing. Also, Greek yogurt is undeniably delectable and is one of the tastier things to eat in the morning. Greek yogurt is prepared by straining whey and other liquids from the curds. This makes the yogurt a lot creamier and richer in protein and extremely healthy. Studies have been made to prove the fact that proteins have a higher thermic effect compared to fats or carbohydrates. The term “thermic effect” basically means an elevation in the metabolic rate in the human body that mainly happens after eating food. It has also been shown in studies that proteins reduce the feelings of hunger.
Yogurt is an amazing food item as breakfast as and Greek yogurt and other dairy products augment the level of hormones that stimulate the feeling of fullness. They increase the level of hormones like PYY and GLP-1. In this way Greek yogurt and other dairy products help in maintaining and controlling weight; especially if you eat it for breakfast in the morning. Full fat yogurt also comprises conjugated linoleic acid (CLA). This substance present in yogurt helps in increasing the rate of losing fat. It facilitates fat loss and also reduces the chances of getting breast cancer. Certain Greek yogurts are also rich in Probiotics, which promote the gut health in a human body. One can add berries or chopped fruits to Greek yogurt and have it as breakfast. The added fruits augment the mineral quantity of the meal and increase in it the vitamin and fiber content.
Berries are enriched with antioxidants. Berries like blueberries, raspberries, strawberries and blackberries are antioxidant rich in nature meeting various health needs and are also delicious at the same time. Berries are extremely rich in fiber and are one of the best things to eat in the morning. Raspberries and blackberries each provide at least 8 grams of fiber in every cup. Although rich in fiber, berries are low in sugar. They comprise antioxidants like anthocyanin, which helps protecting the heart health. This antioxidant promotes the heart health and also helps people age better. Berries also help in preventing blood cholesterol from becoming oxidized and protect the cells lining the blood vessels and keep them healthy. Berries also decrease the markers of inflammation. A good way to add berries to the breakfast is by having them with Greek yogurt. This combination is high in fiber and reduce the risk of getting afflicted by diseases and is a must have for breakfast.
Nuts are also one of the best things a person can eat in the morning for breakfast. Nuts are delicious and satisfying along with being highly nutritious with many health benefits. Nuts help prevent weight gain as they are quite filling. Nuts reduce the feeling of hunger and in that way help maintain and control weight and manage your hunger if taken in the morning. Nuts are pretty much high in calories though, but there have been studies that have proven the fact that though nuts are high in calories, people do not absorb the entire fat in them. As far a few test results were concerned, a person only absorbs 129 calories from a 28 grams serving of nuts like almonds. This fact might prove veracious for some other nuts as well. But till date, this has only been tested for almonds. Nuts have also been proven to reduce insulin resistance. Nuts also diminish inflammation and decrease the chances of getting heart diseases. Nuts of all types are also rich in minerals like magnesium, potassium and monounsaturated fats. As an addition, Brazil nuts have been shown to be a rich source of selenium. Also, nuts of all types are known to be highly helpful for people with diabetes and are one of the best things to eat in the morning for diabetics. Nuts reduce the blood sugar level and cholesterol level; and in fact replace a certain portion of carbohydrates with just 2 ounces of nuts. Adding chopped nuts to Greek yogurt, cottage cheese or oatmeal and having it as breakfast is great way to start your mornings.
#7. Green Tea
One of the most important and healthiest beverages is Green tea. Green tea is one of the most rudimentary things to start your day with. Green tea is rich in caffeine and thereby improves and promotes one’s whims and moods. Green tea also helps a person stay alert and enhances mental performance and is one of the best beverages to consume in the morning. Caffeine also augments the metabolic rate and helps in burning fat. In fact, studies show that there is 35 to 70 mg of caffeine in every cup of green tea. It is almost half of the caffeine coffee provides. Green tea has also been proved to be extremely beneficial for people suffering from diabetes. Till date, there have been 17 studies that have proved that consuming green tea on a regular basis has actually reduced the levels of blood sugar and insulin in a human being. Green tea is also rich in antioxidants and comprises the antioxidant EGCG which is highly helpful for the health. It protects and promotes the brain health and also reduces the chances of having heart diseases. Green tea also takes care of the nervous system and helps to a great extent in burning calories.
#8. Protein Shake
Protein shake is yet another amazing and healthy way to start your day. A protein shake or a smoothie can be made from several protein powders like whey, egg, soy and pea protein. But there have studies which have proved that whey protein is absorbed by the body most quickly. In fact, studies have also proved that whey protein has myriad health benefits compared to other proteins. Whey protein also reduces the feeling of hunger much better than other proteins and thereby helps maintain weight.
Whey protein is also known to reduce blood sugar levels in the human body; but it should be consumed with a meal that contains carbohydrates as well. A protein shake also helps in retaining muscle mass during weight loss or aging. It is pretty much delicious and filling no matter what protein powder it is made of. One can add fruits, greens, nut butter or seeds to the protein shake in order to augment the levels of fiber content and consume in the mornings. These additions also make the protein shake rich in antioxidants.
Fruits are one of the best things to eat in the morning, as they are well known for their nourishment properties and serve various health benefits. Fruits of all types comprise vitamins, potassium and fiber and are also low in calories. Citrus fruits are highly enriched with vitamin C. In fact, researchers have proved that one large orange can suffice the required amount of vitamin C for an entire day. Fruits are also pretty much filling and reduce the feeling of hunger, as they are rich in fiber content and water content. One can add cheese, cottage cheese, Greek yogurt and eggs with fruits for the breakfast and is good to go the entire day. Fruits keep the body healthy and hydrated for the rest of the day; especially when taken in the mornings. Fruits also contain antioxidants and can sustain a person for long hours, which makes it an important part of the breakfast.
Flaxseeds are yet another viscous fiber and is extremely healthy and rich in its nutritious value; thus making it one of the best things to eat in the morning. Flaxseeds are also pretty much filling and help a person stay full even after long hours of its consumption. Flaxseeds are also known to lower the blood sugar levels and also improve insulin sensitivity and reduce the risk of having breast cancer. In fact, only 2 tablespoons of ground flaxseeds comprise 3 grams of protein and 4 grams of fiber according to what has been shown in studies. One thing that needs to be kept in mind while consuming flaxseeds is that one should always choose ground flaxseeds or grind them at home.
As whole flaxseeds are not absorbed by the gut and they just pass through the system being of no use in the end. One can add flaxseeds to Greek yogurt, cottage cheese or a smoothie to augment the levels of antioxidants in their breakfast meal. With these added together, it serves as an extremely healthy and delectable breakfast and make for a healthy mornings.
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