Despite urban legends, breakfast is not necessary for everyone. In fact, it is often better not to eat at all for breakfast than to consume foods that do more harm than good. However, if we want to have a perfect day full of energy, it is good to eat the following foods:
1. Eggs
Eggs are undoubtedly very healthy and delicious. Studies have shown that eggs consumed at breakfast increase the feeling of fullness, help reduce calorie intake at the next meal, and maintain blood sugar and insulin levels.
Additionally, the yolk contains lutein and zeaxanthin, antioxidants that prevent eye conditions such as cataracts and macular degeneration.
Eggs are among the best sources of choline, a nutrient that is very important for brain and liver health. They are also very high in cholesterol, but for most people, they do not raise cholesterol levels in the body; on the contrary, they can prevent heart disease.
2. Greek Yogurt
This is very high in protein and can help with maintaining or controlling weight because it increases the levels of hormones that create a feeling of fullness, such as PYY and GLP-1.
Certain Greek yogurts are a very good source of probiotics, such as bifidobacterium, which help keep our intestines healthy. To ensure that the yogurt contains these probiotics, please check the label.
Add berries for vitamins, minerals, and fiber.
3. Coffee
Rich in caffeine, coffee increases concentration, improves mood, and enhances brain performance.
A small amount of coffee is recommended in the morning, one cup. Too much coffee can create adverse reactions, such as agitation.
The caffeine in coffee increases metabolic rate and fat burning, helping the body burn excess calories.
The antioxidants found in coffee reduce inflammation, protect cells in blood vessels, and lower the risk of diabetes and liver diseases.
4. Oats
For cereal lovers, oats are the best choice for breakfast. They are high in fiber, including beta-glucan, which reduces cholesterol.
Oats are also very rich in antioxidants that lower blood pressure and reduce the risk of heart disease.
Although oats do not contain gluten, they are usually processed in factories that also process other gluten-containing foods. Always check the label.
5. Chia Seeds
They are among the richest sources of fiber. In fact, 30g of chia seeds contain 11g of fiber, a quantity hard to match by other foods.
They increase volume by absorbing water, and enhance the feeling of fullness, helping us eat less.
They contain antioxidants that protect cells against free radicals.
However, chia seeds alone cannot provide the necessary protein intake, so it is good to combine them with yogurt and berries or other preferred foods.
6. Berries
Among the most popular: blueberries, raspberries, blackberries. They have a much lower sugar content than most fruits but a very high fiber content.
A serving of berries contains only 50-85 calories, depending on the species.
They contain antioxidants that help and protect the heart and maintain the youthfulness of the body.
7. Nuts, Peanuts, Almonds, Pistachios
Although they are high in calories, it has been shown that the human body does not absorb all the fat from them.
In fact, the body absorbs about 129 calories from 30 grams of almonds.
They reduce the risk of heart disease, inflammation, and insulin resistance. All of these are high in magnesium, potassium, and monounsaturated fats, which are very healthy for the heart.
Brazil nuts are a very rich source of selenium, providing more than 100% of the daily recommended dose of selenium in a single nut.
8. Green Tea
Green tea is one of the healthiest beverages on the planet! It contains caffeine, helps against diabetes, and lowers blood sugar levels.
In green tea, there is an antioxidant called EGCG, which protects the brain, nervous system, and heart against diseases.
9. Fruits
Fruits can be delicious and, because they have a high water content, increase the feeling of fullness. All types of fruits contain vitamins, potassium, fiber, and a relatively low calorie content.
Citrus fruits are very high in vitamin C. A large orange contains more than 100% of the daily recommended dose.
For a balanced breakfast, combine fruits with eggs, cheese, yogurt, etc.
10. Flax Seeds
Very healthy! They have a lot of viscous fiber and help us maintain the feeling of fullness for several hours after consumption.
They protect against colon cancer and lower blood sugar levels.
Flax seeds need to be ground, as whole seeds are not absorbed by the body and are expelled.
11. Cottage Cheese
Cottage cheese is an excellent food for breakfast. It is high in protein. It keeps the feeling of fullness for a longer time and increases the metabolic rate.
It contains linoleic acid, which helps in weight loss.
Note: even healthy foods can cause discomfort if consumed excessively or in large quantities.
