Health : Top Foods to Create the Best Breakfast
The best breakfast assumes you eat every morning before you go to work or to college. Despite the constant rumors, having breakfast is not a necessity for everyone. In fact, skipping breakfast may be better for your health than eating unhealthy foods. However, a nutritious and well-balanced breakfast can give you energy and keep you from overeating for the rest of the day. Here are the best foods you can eat in the morning for a good start to the day.
Start the day with eggs
No doctor would deny that the eggs are healthy. In addition, they are delicious and versatile. Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces caloric intake at the next meal, and helps keep blood sugar and insulin levels stable. It was discovered that men who ate eggs for breakfast felt more satisfied and ate fewer calories during the rest of the day than those who ate a croissant. That doesn't mean you have to give up your habits – better to combine them.
To deepen this theory, here are some scientific examples – egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye problems like cataracts and macular degeneration. Eggs are also one of the best sources of choline, a very important nutrient for brain and liver health.
Although high in cholesterol, eggs do not increase cholesterol levels in most people. On the contrary, eating whole eggs can reduce the risk of heart disease by changing the form of "bad" cholesterol, increasing "good" cholesterol, and improving insulin sensitivity. In addition, three eggs provide up to 20 grams of high quality protein.
The best breakfast consists of eggs for good support in important nutrients. Eggs are also very versatile and can be prepared in different ways. For example, they make a great portable breakfast that can be made ahead of time. You can prepare them flat for your American avocado toast. Another option is the sparkling scrambled eggs with chives.
Best breakfast in Greece
Greek yogurt is creamy, delicious and nutritious. Its good qualities are numerous, which makes it part of the best breakfast.
Greek yogurt is made by filtering whey and other liquids from curd, which produces a creamier, more protein-dense food than French yogurt. According to several studies, proteins reduce the feeling of hunger and have a "thermal effect". The term refers to the increased metabolic rate that occurs after eating. This is also the reason why yogurt makes you feel good after too much alcohol. Alcohol is broken down faster by the liver.
Yogurt and other dairy products can also help control weight because they increase the levels of hormones that promote satiety. In addition, it contains conjugated linoleic acid, which can increase fat loss and reduce the risk of breast cancer.
Certain types of Greek yogurt are good sources of probiotics, such as bifidobacteria, which help wildlife in your gut stay healthy. To make sure the yogurt purchased contains probiotics, look for the phrase "contains live and active cultures" on its label.
Try garnishing Greek yogurt with fruit to increase the level of vitamins, minerals and fiber in your breakfast. You can use it when making a smoothie. Carrots, bananas, red fruits go well with Greek yogurt in the creation of the ideal morning drink.
Coffee is a refreshing and invigorating drink
Despite the opinion of many women's magazines, coffee is a healthy drink to start your day. Like black tea, it is rich in caffeine, which has been shown to improve mood, alertness and mental performance. Even small amounts of this drink can produce great effects. However, to reduce side effects, it has been discovered that the optimal dose is between 38 and 400 mg per day. This can represent between 0.3 to 4 cups of coffee per day, depending on the strength of the coffee and the way of preparation.
Caffeine has also been shown to increase metabolic rate and fat burning. The effect is comparable to the effect of yogurt. In one study, 100 mg of caffeine per day helped participants burn between 79 to 150 additional calories over a 24-hour period.
Another positive side is the fact that coffee is rich in antioxidants, which reduce inflammation and reduce the risk of diabetes and liver disease. The antioxidants that are talked about a lot in cosmetics, protect the cells that line your blood vessels and help the creation of new cells.
The best choice for gluten allergy sufferers is oats
Oatmeal is the best breakfast choice for grain lovers. They are made from ground oats, which contain a unique fiber called oat beta-glucan. This magic fiber has many impressive benefits for human health, including lowering cholesterol.
Another positive argument is that oat beta-glucan is a viscous fiber that increases the levels of the hormone of fullness. That is to say, oatmeal makes us think that we are no longer hungry after small amounts.
Oats are also rich in antioxidants like coffee. They protect their fatty acids against rancidity. These antioxidants can also be beneficial for heart health and reduce blood pressure.
Oatmeal is suitable for people sensitive to gluten. The only condition is not to mix them with the rest of the cereals that contain gluten.
Keep in mind that one cup (235 grams) of cooked oats contains only about 6 grams of protein, which will not provide the benefits of a balanced breakfast. To have the best breakfast, you need to increase the protein content. Oatmeal breakfast will be even healthier if you prepare it with milk instead of water or if you serve it with a plate of eggs or a piece of cheese. A good solution is to put the flakes in your yogurt and add fruit.
Berries – the most vitaminized fruits
It's no secret that berries are delicious and rich in antioxidants. The most popular are blueberries, raspberries, strawberries and blackberries. They are lower in sugar than other fruits. However, they do include excess fiber. Their best advantage is that they do not contain many calories – only between 50 and 85 depending on the type of berries.
Red fruits also contain antioxidants called anthocyanins, which protect against cardiovascular disease and which can help you age less visibly.
It has been discovered that berries reduce inflammation, at the same time prevent blood cholesterol from oxidizing and keep the cells lining your blood vessels healthier.
A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese. They give a very nice color to all smoothies, even if you use them in small quantities.
Add nuts of different types
The nuts are tasty, satisfying and very nutritious. They are a great addition to your breakfast because they fill and help your weight loss plans. We are surprised to discover that the human body does not absorb all the fat that nuts contain. They are high in calories but only 129 calories are retained from a 28 gram serving of almonds.
When it comes to health, walnuts are said to improve risk factors for heart disease, reduce insulin resistance and decrease inflammation. It is a food preferred by many dieticians because of the ability of nuts to decrease and maintain weight.
All types of nuts are also rich in magnesium, potassium and heart-healthy monounsaturated fats. In addition, Brazil nuts are one of the best sources of selenium – only two Brazil nuts provide you with more than 100% of the recommended daily amount.
Nuts are also beneficial for diabetics. In one study, the results are incredible. Nuts have been shown to reduce blood sugar and cholesterol levels. You should use less than 50 grams at breakfast to get good results.
To increase the nutritional value of your breakfast, we recommend adding 2 tablespoons of chopped nuts to Greek yogurt and oatmeal. This improvement will bring more flavor to your breakfast.
Drink a glass of green tea
The best decision for your breakfast is to have a glass of green tea. It’s one of the healthiest drinks on the planet. As already mentioned, the caffeine in green tea improves alertness and mood, while increasing the metabolic rate. Since green tea only provides 35 to 70 mg of caffeine per cup, you could double the amount of coffee.
Green tea can be particularly helpful against diabetes. One study found that green tea drinkers lower the insulin levels in their bodies when they drink a cup of tea.
Another quality of green tea is its wealth of antioxidants, which protect the brain, nervous system and heart from damage. It has also been observed that people who drink green tea are stronger and their physical performance is better. If you exercise, a cup of tea will stimulate the body before exercise.
For the best breakfast include a protein shake
Since we started talking about physical activity, we must mention protein smoothies. It's another great way to start the day. Prepare your protein smoothie for a few minutes in the morning and then take it with you to the office. It is a solution for anyone who likes to sleep until the last moment.
Several types of protein powder can be used when making a smoothie, including whey, egg, soy and pea proteins. The best breakfast for your body will contain whey protein because it is absorbed most quickly by the human body. This protein has been the most studied in particular. Whey offers several health benefits. Another benefit that comes up is the fact that this protein seems to reduce your appetite more than any of the other forms of protein.
We did a study that compared four protein-rich meals. Scientists have revealed that the protein meal containing whey most reduced appetite. In addition, it led to the lowest calorie intake during the next meal.
For athletes, it should be mentioned that whey protein preserves muscle mass during weight loss and aging.
Whatever type of protein powder you use, a protein-rich shake can be satisfying and filling. Our little tip is to add fruits, green vegetables, nut butter or seeds to provide fiber and antioxidants. The smoothie has a thousand variations and you can experiment each morning with a new recipe.
A protein smoothie makes your meal the best breakfast that's high in protein. It promotes satiety and helps stabilize blood sugar.
More fruit means better breakfast
Fruit can be a delicious part and make breakfast nutritious. All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. Exotic fruits like coconuts and mangoes are higher in calories. If you want to lose weight you have to avoid them.
Citrus fruits are also very rich in vitamin C. Specifically, a large orange provides more than 100% of the recommended daily intake of vitamin C. A squeezed juice in addition to coffee or green tea is a great start to your day. Fruits are also very plentiful because of their high water and fiber content.
Pair fruit with eggs, cheese, cheese, or Greek yogurt for a better, well-balanced breakfast that will keep you going for hours. Antioxidants can help reduce the risk of disease and rejuvenate your skin. The fine lines of your face become less visible and you feel more strength to accomplish tasks in the office. Concentration improves, as does vision.
Bananas are one of the magic foods that should be on your table at breakfast. They provide us with folic acid and vitamin B6. This helps us in the synthesis of serotonin. As a result, you are in a better mood and you are not as stressed in the office. Reduced anxiety means that you are able to concentrate and finish more tasks in the morning. Bananas are also high in fiber and eating them regularly can help regulate your cholesterol levels.
Better breakfast contains flax
When preparing breakfast, you should never forget flax which is incredibly healthy. They are very rich in viscous fibers. Two tablespoons of ground flax contain 3 grams of protein and 4 grams of fiber.
Flax seeds can also improve insulin sensitivity and lower blood sugar, as well as protect against breast cancer.
Add flax seeds to Greek yogurt, cheese or your smoothie to increase the fiber and antioxidant content and improve your breakfast. In case you opt for flax seeds, be sure to choose ground flax seeds or grind them yourself. Whole seeds cannot be absorbed by the human intestine. They will pass through your system without the body benefiting from them.
Cheese – essential part of breakfast
Cheese is a favorite food of the French. It is rich in protein, which helps human metabolism and lowers the levels of the hunger hormone. We have a feeling of satiety at least until noon. In fact, the cheese has been found to be as filling and satisfying as the eggs. A toast combined with cheese and scrambled eggs makes a better breakfast than a croissant or pain au chocolat.
Cheese also contains a type of acid, which helps in weight loss. If you are on a diet, do not hesitate to add cheese to your daily menu especially during the morning meal. This does not mean that you will feel more tired. On the contrary. One cup of cheese provides 25 grams of protein. Our imagination has lots of ideas how to incorporate cheese into our food. Add ground berries and flax seeds to make it even more nutritious.
The new phenomenon of food is called chia
One of the best sources of fiber is chia seeds. To be more precise – 28 grams of this magical diet provides an impressive 11 grams of fiber. In addition, part of the fiber in chia seeds is a viscous fiber. Its functionality is to absorb water, which increases the volume of food moving through your gut. This process helps you feel full and satisfied.
After a study, it was found that people with diabetes benefit a lot from chia. When they eat chia seeds, they reduce the hunger typical of this disease. They thus observe an improvement in blood sugar and blood pressure. In another study, chia seeds lower the inflammatory marker by 40%, making the possibility of heart disease less likely.
As already mentioned among our tips, the best breakfast contains antioxidant products. Chia seeds are particularly rich in antioxidants. They protect your cells from unstable molecules called free radicals that are produced during metabolism. This slows the effects of aging.
However, one serving of chia seeds provides only about 4 grams of protein needed in our day, which may not be optimal for breakfast. In this case, we advise you to prepare chia pudding with whey protein powder, coconut milk or almond milk and berries or other fruits. You could add chia seeds to your smoothie to enjoy it during your morning.
Better breakfast requires sweet potatoes
You will be amazed to learn that a single medium-sized sweet potato provides almost 400% of your daily vitamin A. Its orange flesh is rich in beta-carotene, which is crucial for immunity. A single sweet potato also contains 15% of our recommended daily fiber intake. It can therefore lower LDL cholesterol and improve your gastrointestinal health.
Use the sweet potato in exchange for your usual bread, croissant or pain au chocolat. You can just cut the sweet potato and put it in the oven while you shower. You would have potato chips made at home.
Avocado is millennial food
Avocado has been very popular for over 10 years. With the help of Instagram, his celebrity became enormous. Ten years ago everyone was taking pictures of their avocado toast. It is a healthy combination of fats and dietary fiber. Avocado is a good addition to your breakfast because it will give you a lot of energy. It also contains group B vitamins and unsaturated fats. This reduces the risk of heart problems, cancer and diabetes.
At the end of the day the question of breakfast is a personal choice. Despite what we are taught, missing breakfast does not necessarily have negative effects on your body. However, if you eat in the morning, make sure you start the day off right by fueling your body with these "super foods".