Title : The 12 best foods to eat in the morning
link : The 12 best foods to eat in the morning
The 12 best foods to eat in the morning
Indeed, skip breakfast may be better than eating many foods for healthy breakfast.
You can read about the worst foods for breakfast here: 10 worst foods to eat in the morning .
However, eating the right food can give you energy and keeps you from overeating during the day.
Here are the 12 best foods you can eat in the morning.
1. Eggs
Eggs are without a doubt healthy and delicious.
Studies have shown eating eggs at breakfast increases satiety, reduces calories intake at the next meal and helps keep sugar stable blood and to insulin levels ( 1 2 3 ).
In one study, men ate eggs or a bagel for breakfast. more satisfied after the eggs felt, and took fewer calories during the day ( 3 ).
Furthermore, 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 nutrient that is very important for the brain and liver health ( 6 ).
are also high cholesterol , but do not raise cholesterol levels in most people. In fact, eating whole eggs may reduce the risk of heart disease by modifying the form of LDL, HDL and increased improve insulin sensitivity ( 7 8 ) .
What is more, three large eggs provide about 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 in advance.
Conclusion: Eggs are rich in protein and several important nutrients. They also promote satiety and help you eat fewer calories.
2. Greek Yogurt
Greek Yogurt is creamy, delicious and nutritious.
It is made by the effort of whey and curd other liquids, which produces a creamy yogurt that is more concentrated in protein.
The protein has been shown to reduce hunger, and has a higher thermal effect than fat or carbohydrates ( 9 10 ).
The term "thermal effect" refers to the increase in metabolic rate that occurs after eating.
Yogurt and other dairy products can also help control weight, because they increase the levels of hormones promoting satiety, including PYY and GLP-1 ( 9 11 ).
whole yogurt contains also conjugated linoleic acid (CLA), which can increase fat loss and reduce the risk of breast cancer ( 12 13 ).
Certain types of Greek yogurt are good sources of probiotics as Bifidobacterium , which help the intestine to stay healthy. To ensure that your yogurt contains probiotics, look for the phrase "contains live and active cultures" on the label ( 14 ).
Try topping Greek yogurt with berries or chopped fruit in order to increase food vitamin, mineral and fiber content.
Conclusion: Greek yogurt is high in protein, helps reduce appetite and can help you lose weight. Certain types also contain beneficial probiotics.
3. Coffee
Coffee is an amazing way to start the day drink.
is high caffeine content , which has been shown to improve mood, alertness and mental performance.
Even small amounts of caffeine can achieve these effects ( 15 16 17 ).
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 the side effects ( 17 ).
This is more or less 0.3 to 4 cups of coffee a day, depending on how strong ( 17 ).
Caffeine has also demonstrated 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 ( 18 , 19 ).
Coffee is also rich in antioxidants, which reduce inflammation , protect cells lining blood vessels and reduce diabetes and the risk of liver disease ( 20 , 21 , 22 , 23 , 24 ).
Conclusion: Have a cup of coffee is a great way to start the day. The caffeine in it can improve mood, mental performance and metabolism.
4. Oatmeal
Oatmeal is the best choice for those who love breakfast cereals.
It is made of earth oats , containing a unique fiber called beta-glucan. This fiber has many health benefits impressive, including reduced cholesterol ( 25 26 ).
In addition, the beta-glucan is a viscous fiber promotes satiety. One study found that beta-glucan increased levels of the "fullness hormone" PYY and higher doses had the greatest effect ( 27 28 29 ).
Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants can also help protect heart health and lower blood pressure ( 30 31 32 ).
Although oats do not contain gluten often are processed in the same facilities as grains containing gluten. Researchers have found that most are indeed oats contaminated with other cereals, particularly barley ( 33 ).
Therefore, people with celiac disease or gluten sensitivity should choose oats that have been certified as gluten .
One cup of cooked oatmeal contains about 6 grams of protein, which will not provide the benefits of -high protein breakfast . Oatmeal made of cut oats provides approximately twice the protein.
to increase the protein content of oatmeal breakfast, prepare it with milk instead of water or serve with a side dish of eggs or a piece of cheese .
Conclusion: Oats are rich in beta-glucan fiber, which reduces cholesterol and increases the feeling of satiety. It also contains antioxidants.
5. chia seeds
Chia seeds are very nutritious.
They are also one of the best fiber sources around.
Indeed, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving.
What is more, a part of the fiber in chia seeds is fiber Viscose .
viscose fiber absorbs water , which increases the volume of food moving through your digestive tract and helps you feel full and satisfied ( 34 35 , 36 ).
In a small study, people with diabetes who ate chia seeds for 12 weeks experienced a reduction in hunger, along with improvements in blood sugar and blood pressure ( 36 ).
Chia seeds are also rich in antioxidants. Protect cells from unstable molecules called free radicals, which are produced during metabolism ( 37 , 38 , 39 ).
In another study of people with diabetes, chia seeds inflammatory marker CRP was reduced by 40%. Elevated CRP is a major risk factor for heart disease ( 40 ).
However, a portion of chia seed provides about 4 grams of protein, which may not be optimal for breakfast.
This is a recipe for chia pudding containing more than 25 grams of protein.
High protein pudding seed Chia
Ingredients:
- 1 ounce (28 grams) of dried chia seeds.
- 1 tablespoon of whey protein powder.
- 1 cup coconut milk or almond milk.
- Half a cup of berries.
- Stevia or sweetener to taste, if desired.
Directions:
Combine all ingredients in a bowl and mix well. Cover bowl and refrigerate for at least an hour.
Conclusion :. Chia seeds are rich in fiber and full of antioxidants that can reduce inflammation and reduce the risk of disease
6. Berries
berries are delicious and full of antioxidants.
Popular types include blueberries , raspberries, strawberries and blackberries.
are lower in Sugar most fruits, still higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup.
What is more, a cup of strawberries contains only 50-85 calories, depending on type.
berries also contain antioxidants called anthocyanins, which protect the heart and can help you age better ( 41 42 ).
berries has been shown to reduce markers of inflammation, prevent blood cholesterol it becomes oxidized and maintain the cells lining healthy blood vessels ( 43 , 44 , 45 , 46 ).
A good way to add berries to eat breakfast with Greek yogurt or cottage cheese.
Conclusion: The berries are rich in fiber and low in calories. They are also rich in antioxidants that can reduce the risk of disease.
7. Nuts
Nuts are tasty, satisfying and nutritious.
are a great addition to breakfast because they are filling and help prevent weight gain ( 47 48 ).
Although nuts are high in calories, studies suggest that do not absorb all the fat on them.
In fact, your body only absorbs about 129 calories from one of 28 grams (1 ounce) serving of almonds ( 49 50 51 ).
This may be true for some other dried fruits also, although at this time only been tested almonds.
Moreover, the nuts have shown to improve risk factors for heart disease, reduce insulin resistance and decrease inflammation ( 52 53 , 54 , 55 , 56 , 57 , 58 ).
All types of nuts are also high magnesium content , potassium and monounsaturated fat heart healthy.
Moreover, Brazil nuts are one of the best sources of selenium. In fact, only two Brazil nuts provide more than 100% of the recommended daily intake of selenium ( 59 ).
Nuts are also beneficial for people with diabetes. In one study, replacing a portion of carbohydrates with 2 ounces of nuts led to lower blood sugar and cholesterol levels ( 60 ).
Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons chopped walnuts provide crunch and flavor, while increasing the nutritional value of your breakfast.
Conclusion :. nuts are filling, nutrient-rich foods that can help reduce the risk of heart disease and improve control of blood sugar
8. Green tea
green tea is one of the healthiest drinks on the planet.
containing caffeine, which improves alertness and mood, along with the increased metabolic rate ( 15 18 19 ).
Green tea provides only 35-70 mg of caffeine per cup, which is about half of the amount of coffee.
Green tea may be especially useful against diabetes. A review of 17 studies found that green tea drinkers had a reduction in blood sugar and insulin levels ( 61 ).
also contains an antioxidant known as EGCG , which can protect the brain, nervous system and heart lesions ( 62 63 , 64 , 65 ).
Conclusion: Green tea has many health benefits. It contains an antioxidant called EGCG, which has benefits for the brain and nervous system.
9. Protein Shake
Another great way to start the day is with a protein shake or smoothie.
There are several types of protein powder can be used, including serum , egg, Soybean and pea protein.
However, whey protein is absorbed faster by the body ( 66 ).
has also studied most, and provides several health benefits. Also appears to reduce appetite more than other forms of protein ( 67 , 68 , 69 ).
One study compared four high-protein meals. They whey protein meal reduces appetite maximum and led to lower calorie intake at the next meal ( 69 ).
In addition, whey protein can help lower blood sugar levels when consumed as part of a meal containing carbohydrates. You can also preserve muscle during weight loss and aging ( 70 71 72 ).
Regardless of the type of protein powder used a high-protein shake can be satisfying and plentiful. Add fruits, vegetables, butter, nuts or seeds to provide fiber and antioxidants.
Conclusion :. A protein shake or smoothie is a great choice breakfast high in protein that promotes satiety and helps stabilize sugar levels in the blood
10. Fruit
The fruit can be a delicious part of a nutritious breakfast.
All types of fruits contain vitamins, potassium, fiber and relatively low in calories. A cup of chopped fruit provides about 80 to 130 calories, depending on type.
Citrus fruits are also very rich in vitamin C. In fact, a large orange provides more than 100% of the recommended daily intake of vitamin C.
fruit it is also very abundant, due to its high fiber and water ( 73 ).
Par fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.
Conclusion: The fruit is a good source of vitamins, potassium and fiber. It also contains antioxidants that can help reduce the risk of disease.
11. Flax seeds
Linseed are incredibly healthy.
They are rich in viscous fiber, which helps you feel full for several hours after eating ( 35 36 ).
Flax seeds can also improve insulin sensitivity and reduce levels of blood sugar and protect against breast cancer ( 74 75 76 77 ).
Two tablespoons of ground flaxseed contain 3 grams of protein and 4 grams of fiber.
try adding flax seeds to Greek yogurt, cottage cheese or smoothie to increase fiber and antioxidants your breakfast.
Just be sure to choose flax seeds or grind them yourself, because the whole flax seeds can not be absorbed by the intestine and simply pass through your system.
Conclusion: Flax seeds are rich in viscous fiber, which helps you feel full. They may also improve insulin sensitivity and reduce levels of blood sugar.
Cottage Cheese 12.
Cottage cheese is a fantastic breakfast food.
is high in protein, which increases metabolism, produces satiety and reduces the "hunger hormone" ghrelin ( 9 10 , 78 ).
Indeed, the curd is proven to be as satisfying as filling and eggs ( 79 ).
in full-fat cottage cheese also contains conjugated linoleic acid (CLA), which can promote weight loss ( 12 ).
1 cup cottage cheese provides a whopping 25 grams of protein. Add the berries and flax seeds or chopped to make it even more nutritious nuts.
Conclusion :. Cottage cheese is high in protein, which promotes satiety and increases your metabolic rate
Take Home Message
Although not eat breakfast is a personal choice.
If you do not eat in the morning, be sure to start the day, feeding your body with these healthy and nutrient-rich foods.
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