Despite what you may have heard, eating breakfast is not necessary for everyone.
In fact, skipping breakfast may be better than eating unhealthy breakfast foods.
However, a nutritious and balanced breakfast can give you energy and keep you from overeating for the rest of the day.
Here are the 12 best foods you can eat in the morning
1. The eggs
Eggs are undoubtedly healthy and delicious.
Studies have shown that eating eggs for breakfast increases feelings of fullness , reduces calorie intake at the next meal, and helps keep blood sugar and insulin levels constant.
In one study, men who ate eggs for breakfast felt more satisfied and consumed fewer calories for the rest of the day than those who ate a bagel.
Also, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders 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 they are high in cholesterol, eggs do not increase cholesterol levels in most people.
In fact, eating whole eggs can lower your risk of heart disease by changing the form of “bad” LDL cholesterol, increasing “good” HDL cholesterol, and improving insulin sensitivity.
Plus, 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 made ahead of time.
Eggs are rich in protein and several important nutrients. They also promote fullness and help you eat fewer calories.
2. Greek yogurt
Greek yogurt is creamy, delicious, and nutritious.
It is made from whey and other milk curd liquids, which produces a creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce hunger and have a greater thermal effect than fat or carbohydrates.
The term “thermal effect” refers to the increase in metabolic rate that occurs after eating.
Yogurt and other dairy products can also help with weight management by increasing levels of hormones that promote fullness, including PYY and GLP-1.
Additionally, full-fat yogurt contains conjugated linoleic acid (CLA), which can increase fat loss and lower the risk of breast cancer.
Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria, which help keep your gut healthy.
To make sure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.
Try adding Greek yogurt with berries or chopped fruit to increase the vitamin, mineral, and fiber content of your meal.
Greek yogurt is high in protein, helps reduce appetite, and can help you lose weight. Certain types also contain beneficial probiotics.
3. The coffee
Coffee is an amazing drink to start your day.
It is high in caffeine, which has been shown to improve mood, alertness, and mental performance.
Even small amounts of caffeine can achieve these effects.
An analysis of 41 studies found that the most effective dose was 38-400 mg per day to maximize the benefits of caffeine while reducing side effects.
This is approximately 0.3 to 4 cups of coffee per day, depending on the strength of the coffee.
Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn 79-150 extra calories over a 24-hour period.
In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells that line blood vessels, and lower the risk of diabetes and liver disease.
Having a cup of coffee is a great way to start your day. The caffeine it contains can improve mood, mental performance, and metabolism.
Oatmeal is the best breakfast option for cereal lovers.
It is a fact that ground oats contain a unique fiber called oat beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol.
Additionally, beta-glucan in oats is a viscous fiber that promotes a feeling of fullness. One study found that it increased levels of the fullness hormone PYY and that the highest doses had the greatest effect.
Oats are also rich in antioxidants, which protect their fatty acids from going rancid. These antioxidants can also benefit heart health and lower blood pressure.
Although oats are gluten-free, they are often processed in the same facilities as gluten-containing grains. The researchers found that most oats are contaminated with other grains, especially barley.
Therefore, people with celiac disease or gluten sensitivity should choose oats that have been certified gluten-free.
Keep in mind that one cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which will not provide the benefits of a high-protein breakfast.
To increase the protein content of an oatmeal breakfast, make it with milk instead of water or serve it with a side of eggs or a piece of cheese.
Oats are rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants.
5. Chia seeds
Chia seeds are extremely nutritious and one of the best sources of fiber around.
In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving.
Also, some of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food that moves through your digestive tract and helps you feel full.
In a small 12-week study, people with diabetes who ate chia seeds experienced decreased appetite, along with improvements in blood sugar and blood pressure.
Chia seeds are also rich in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism.
In another study of people with diabetes, chia seeds lowered the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease.
However, a serving of chia seeds provides only about 4 grams of protein, which may not be optimal for breakfast.
Here is a recipe for chia pudding that contains over 25 grams of protein:
High protein chia seed pudding
- 1 ounce (28 grams) of dried chia seeds.
- 1 Scoop of whey protein powder.
- 1 cup (240 ml) of coconut milk or almond milk.
- Half a cup of berries.
- Stevia or other sweetener to taste, if desired.
- Combine all ingredients in a bowl and mix well.
- Cover the bowl and refrigerate for at least an hour.
- Here you can find a great selection of chia seeds.
Chia seeds are rich in fiber and packed with antioxidants that can reduce inflammation and lower your risk of disease.
Berries are delicious and packed with antioxidants.
Popular types include blueberries, raspberries, strawberries, and blackberries. They are lower in sugar than most fruits, but higher in fiber.
In fact, raspberries and blackberries provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively.
Also, a cup of berries contains only 50-85 calories depending on the type.
Berries also contain antioxidants called anthocyanins, which protect your heart and can help you age better.
Berries have been shown to reduce inflammation markers, prevent oxidation of cholesterol in your blood, and keep the cells that line your blood vessels healthy.
A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.
Berries are rich in fiber and low in calories. They are also rich in antioxidants that can lower your risk of disease.
Walnuts are tasty, satisfying, and nutritious.
They are a great addition to your breakfast as they are filling up and help prevent weight gain.
Even though nuts are high in calories, studies suggest that you don’t absorb all of the fat in them.
In fact, your body only absorbs about 129 calories from a 1-ounce (28-gram) serving of almonds.
This may be true for some other nuts as well, although only almonds have been tested at this time.
Additionally, nuts have been shown to improve heart disease risk factors, reduce insulin resistance, and decrease inflammation.
All types of nuts are also high in magnesium, potassium, and heart-healthy monounsaturated fats.
Additionally, Brazil nuts are one of the best sources of selenium – just two Brazil nuts provide more than 100% of the recommended daily intake.
Walnuts are also beneficial for people with diabetes. In one study, replacing a serving of carbohydrates with 2 ounces (56 grams) of walnuts lowered blood sugar and cholesterol levels.
Topping Greek yogurt, cottage cheese, or oatmeal with 2 tablespoons of chopped walnuts provides crunch and flavor while increasing the nutritional value of your breakfast.
Nuts are hearty, nutrient-dense foods that can help lower your risk of heart disease and improve blood sugar control.
8. Green tea
Green tea is one of the healthiest beverages on the planet.
It also contains caffeine, which improves alertness and mood, along with increased metabolic rate.
Green tea provides only 35-70 mg of caffeine per cup, which is about half the amount in coffee.
Green tea can be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels.
It also contains an antioxidant known as EGCG, which can protect your brain, nervous system, and heart from damage.
Green tea has many health benefits. It contains an antioxidant called EGCG, which benefits your brain and nervous system.
9. The protein shake
Another great way to start your day is with a protein shake or shake.
Various types of protein powders can be used, including whey, egg, soy, and pea protein. However, whey protein is absorbed more quickly by your body.
Whey has also been studied further and provides several health benefits. Also, it appears to reduce appetite more than other forms of protein.
A study comparing four high-protein meals found that whey protein flour reduced appetite and led to the lowest calorie intake at the next meal.
Additionally, whey protein can help lower blood sugar levels when consumed as part of a carbohydrate-containing meal. It can also preserve muscle mass during weight loss and aging.
Regardless of the type of protein powder used, a high protein shake can be satisfying and satisfying. Add fruits, vegetables, nut butter, or seeds to provide fiber and antioxidants.
A protein shake or shake is a great protein-rich breakfast option that promotes fullness and helps stabilize blood sugar levels.
Fruits can be a delicious part of a nutritious breakfast.
All types of fruits contain vitamins, potassium, fiber, and are relatively low in calories. A cup of chopped fruit provides between 80 and 130 calories, depending on the type.
Citrus fruits are also very high in vitamin C. In fact, a large orange provides more than 100% of the recommended daily intake of vitamin C.
The fruit is also very abundant due to its high fiber and water content.
Pair fruit with eggs, cheese, cottage cheese, or Greek yogurt for a balanced breakfast that will keep you going for hours.
Fruits are a good source of vitamins, potassium, and fiber. They also contain antioxidants that can help reduce the risk of disease.
11. Flax seeds
Flax seeds are incredibly healthy.
They are rich in viscous fiber, which helps you feel full for several hours after eating.
Flax seeds can also improve insulin sensitivity and lower blood sugar levels, as well as protect against breast cancer.
Two tablespoons (14 grams) of ground flax seeds contain 3 grams of protein and 4 grams of fiber.
Try adding flax seeds to Greek yogurt, cottage cheese, or a smoothie to increase the fiber and antioxidant content of your breakfast.
Just be sure to choose ground flax seeds or grind them yourself, as whole flax seeds cannot be absorbed by your gut and will simply pass through your system.
Flax seeds are rich in viscous fiber, which helps you feel full. They can also improve insulin sensitivity and lower blood sugar levels.
12. The cottage cheese
Cottage cheese is a great breakfast food.
It is high in protein, which increases metabolism, produces a feeling of fullness, and lowers levels of the hunger hormone ghrelin.
In fact, cottage cheese has proven to be just as satisfying and satisfying as eggs.
Full-fat cottage cheese also contains conjugated linoleic acid (CLA), which can promote weight loss.
One cup of cottage cheese provides an impressive 25 grams of protein.
Add berries and ground flaxseeds or chopped walnuts to make it even more nutritious.
Cottage cheese is rich in protein, which promotes a feeling of fullness and increases your metabolic rate.
The bottom line
Whether you have breakfast or not is a personal choice.
Despite what you’ve been told as a child, skipping breakfast doesn’t necessarily have negative effects, as long as you eat a balanced diet throughout the day.
If you eat in the morning, be sure to get your day off to a good start by fueling your body with the healthy, nutrient-dense foods outlined in this article.