8 best breakfast foods for health

 

The best breakfast foods for health

  • Good options for breakfast foods include oatmeal, eggs, nuts, berries, and Greek yogurt. These provide energy and make a person feel full for longer than processed foods such as donuts. However, popular American breakfast foods, such as donuts, pastries, and pancakes, are laden with saturated fat and sugar and contain little protein or fiber. A healthful breakfast is one that contains nutritious foods that provide energy and make a person feel full, which can help prevent overeating later in the day. In this article, learn about the best foods to eat in the morning.

 

                                                           
1.Oat

Oatmeal is a nutritional powerhouse. It contains beta glucan, which is a thick, sticky fiber that helps a person to feel full for longer and may also lower cholesterol.
 One study revealed that people who ate oatmeal for breakfast felt fullerTrusted Source and ate less at lunchtime than people who ate cornflakes. This was particularly true in people who were overweight.
 Oats are also rich in antioxidants, omega-3 fatty acids, folate, and potassium. Steel-cut oats, which contain more protein and fiber than other types of oats, are a good option because they have a lower glycemic index (GI). A low GI means a person’s blood sugar will not  increase as much.

 

2. Eggs

Eggs are a popular breakfast food. They are nutritious and contain high-quality protein.

 Some people think that eggs are unhealthful because of the amount of cholesterol they contain. However, research Trusted Source has shown that the dietary cholesterol from eggs has only a minor impact on bad cholesterol, or low-density lipoprotein (LDL), in the blood. A small study Trusted Source on people at high risk of developing type 2 diabetes or cardiovascular disease found that eating whole eggs and moderately reducing carbohydrate consumption resulted in improvements in blood cholesterol levels. It also reduced waist circumference, weight, and body fat.

 

3. Nuts and nut butter

  If a person does not eat animal products, eating nuts is another

excellent way to get enough protein. Nuts also contain antioxidants, magnesium, potassium, and heart-healthful fats.  According to a 30-year-long study in the New England Journal of Medicine, people who consumed nuts seven or more times per week had a 20 percent lower risk of death compared to people who did not eat nuts.  Nut butter is very versatile. People can spread nut butter on whole grain toast, mix it into oatmeal or yogurt, or use it as a dip for fresh fruit.                                                                                                          

 

 

4. Coffee

Drinking coffee with breakfast is popular due to its caffeine content. Coffee also offers other health benefits due to its antioxidants, which help fight inflammation. One review from the American Diabetes Association suggests that drinking either regular or decaffeinated coffee could decrease the risk of developing type 2 diabetes. The researchers also suggested that some components of coffee improve glucose metabolism. However, adding cream or sugar will reduce the beneficial effects of coffee. It is best to reduce or avoid adding sugar to coffee and choose nonfat or plant-based milk instead of cream.

 

5. Greek yogurt

Greek yogurt is another excellent source of protein to eat in the morning. Greek yogurt is thick and creamy and contains more protein than regular strained yogurt. Greek yogurt is also rich in calcium and contains probiotics that help support a healthy gut and immune system. People can pair this low-fat, high-protein food with other foods on this list, such as berries or nut butter.


 


6. Tea 

Black, green, and white teas all contain antioxidants, but green tea is probably the most healthful. According to one study Trusted Source, green tea may help burn fat and promote weight loss. These teas contain some caffeine but not as much as coffee. Tea can also help a person stay hydrated.


 

7.Banana

Bananas are a quick and convenient addition to a nutritious breakfast. They also make a good mid-morning snack to keep hunger at bay. Bananas contain resistant starch. The body does not digest resistant starch, so it travels through the body unchanged, which helps support digestive health. Unripe bananas contain more resistant starch than ripe bananas, which have more natural sugars. Bananas are also a great source of potassium, which may support healthy blood pressure Trusted Source in some people. Bananas are great with nut butter or on top of oatmeal or cereal. Protein shakes or smoothies. Smoothies are another great breakfast option. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day.

 

8.Protein shake

Adding protein powder can increase the protein content. This smoothie-protein shake combination can promote fullness and reduce

hunger while providing a tasty and nutritionally balanced breakfast. If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.

 


Frequently asked questions

1.What are healthy foods to eat for breakfast?

Good choices for breakfast foods include nutrient-dense ones that fill you up so you don’t feel hungry again for a while. Try whole fruits, eggs, whole grain toast, nuts, and smoothies for a tasty and satisfying start to the day.

 

2.What is the best breakfast for losing belly fat?

Eating foods high in protein, fiber, or both can leave you feeling full longer, making you less likely to snack on less nutritious snacks during the morning. High protein options include low fat cottage cheese, plain Greek yogurt, and eggs. Pair these with nutritious, high fiber foods such as whole grain bread, oats, and fruit.

 To drink, opt for water, green tea, or coffee without added sugar or cream.

 

5.What are 5 healthy breakfast combinations?

Five healthy breakfast combinations include:

  •  An omelet with sauteed vegetables, such as red peppers, broccoli, or mushrooms
  • Greek yogurt with berries, nuts, and seeds
  • Steel-cut oatmeal with cut apple, cinnamon, and protein powder
  • Whole grain toast with avocado and sesame seeds or with peanut butter and banana
  • A smoothie made from banana, protein powder, berries, spinach, and chia seeds

6.Which foods should I avoid for breakfast?

You may want to limit foods high in calories but low in nutrients and fiber. These include cereals, pastries, and white toast. These are typically made from refined flour and have added sugar. They are high in calories and unlikely to leave you feeling satisfied.

 Other highly processed foods, such as sausages and bacon, are high in fat and sodium, can be hard to digest, and the risk of heart disease.

 Commercially prepared juices often have added sugar. Instead, make your own or eat whole fruit.

                                                                                                                    Written By Healthy world

 

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