Breakfast. The most important meal of the day, according to many. And yet, many of us (those who aren’t skipping it entirely, that is) seem to be doing it wrong. being healthy is nice but some think that taste has to be sacrificed. Not so. Here are seven healthy breakfast foods for those you just can’t give up sugar.
A staple breakfast food. Eggs are versatile. They go with many things and can be made in many ways. Scrambled, fried, boiled. You may have heard bad things about them with regard to health. Things about how they increase cholesterol. The fact of the matter is that although they are high in cholesterol, they don’t raise cholesterol levels in most people. They may actually help reduce the risk of heart disease by increasing the amount of ‘good’ cholesterol and improving insulin sensitivity.
Eating eggs at breakfast is sure to make you feel full, thereby reducing your calorie intake during the rest of the day. A poor breakfast will lead you to snack on sugary things later on for an energy hit, a short-lived one, at that. Eggs are high in protein and also contain lutein zeaxanthin, antioxidants that help prevent eye disorders like cataracts.
Do you like cheese? Then good news, you don’t need to cut it out of your breakfast diet. We’re talking about cottage cheese specifically, so if you don’t like that kind, I’m truly sorry. For the rest of you, know that cottage cheese has been shown to be as filling and satisfying as eggs. It goes a long way. It too is high in protein which increases your metabolism. This, in turn, decreases the levels of the hunger hormone ghrelin.
You may consider cottage cheese as fatty food, but it contains conjugated linoleic acid which may actually promote weight loss.
As to what to have the cottage cheese with, if we’re talking bread, then don’t go with white bread. That really applies for anything on this list. Nutritionally, it’s not very valuable. The best choice in bread for breakfast is whole grain bread. Cottage cheese can also be had with other foods on this list such as berries, as part of a dish, or things that aren’t like nuts or ground flaxseeds.
Fruits are good for you. Duh. They make for a nourishing breakfast that is relatively low in carbs. Many types of fruits contain vitamins, potassium, and fibre. The fibre along with their water content makes them very filling. Citrus fruits, in particular, are very high in vitamin C. One large orange at breakfast will give more than the daily recommended intake of vitamin C. And of course, all fruits come with natural sugar.
Berries are lower in sugar than most fruits but high in antioxidants. The most popular types of berries are blueberries, raspberries, and blackberries. The latter two have an especially high amount of fibre.
Berries have been shown to reduce inflammation, prevent blood cholesterol from oxidizing, and to keep in your blood vessels healthy. Put in them in your oatmeal or have them with your cottage cheese.
Chia seeds are another excellent source of fibre. A portion of that fibre is viscous fibre, which absorbs water thereby increasing the volume of food moving through the digestive tract. This results in you getting satisfaction, unlike Mick Jagger. They may also improve blood sugar and blood pressure, are high in antioxidants and may help alleviate diabetes. What they aren’t high in is protein, so best to pair it up with something on this list that is. They’re a good addition to oatmeal or a smoothie.
A recipe to try with these is chia seed pudding. All you need in addition to the seeds is whey protein powder, coconut or almond milk, some berries, and a sweetener like stevia if you wish.
Good old oats. Speaking of old, commonly perceived as a breakfast for old people who just can’t digest like they use to. You probably think of oatmeal as boring and bland, but the health benefits are numerous and you can make it into something interesting. Oats reduce cholesterol thanks to a high fibre content (you’re probably getting an impression of the nutrients and whatnot that are needed for a healthy breakfast).
They also increase the levels of the fullness hormone, protect fatty acids from becoming rancid ( a benefit to heart health), and decrease blood pressure. Like chia seeds, they lack a sufficient amount of protein, so prepare them with milk or have them with eggs or cheese.
A filling breakfast that is high in protein. As we’ve established, protein reduces feelings of hunger. Certain types of Greek yogurt contain probiotics which promote gut health. These live and active cultures are good for the bacteria in the gut, especially if you take a lot of antibiotics which heavily reduce the amount. Top the yogurt with fruit to increase the vitamin, mineral, and fibre content of your breakfast.
Greek yogurt is also fairly versatile in what you can add to it. You can have it with your oats, chia seeds, porridge, nuts, muesli, and in a smoothie to add substantial thickness.
Perhaps a surprising entry. As a drink, coffee will only ever be an accompaniment to whatever else on this list takes your fancy. By itself, coffee is not breakfast. But in tandem with a meal, it’s actually a very good beverage to start your day. If you’re a coffee drinker, you already know this. The thing is, coffee has something of a bad rep. It’s better now than it used to be, certainly. The fact is that it has several health benefits.
The caffeine improves, mood, mental performance, and alertness. You need to over-caffeinate yourself to achieve these results. Studies show that roughly four cups of coffee per day is an effective dose, depending on the strength of the coffee. Caffeine can increase fat burning, increase your metabolic rate, and is high in antioxidants. Don’t go overboard with the amount of sugar that you pour in though, as to not negate the health benefits.
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