Top 10 Healthy Breakfasts That Will Make You Feel Great

It is well-known that breakfast is the most important meal of the day because it fuels you up and starts up your metabolism. Here are 10 best options for healthy breakfasts:healthy breakfasts

  1. Oatmeal: it contains beta glucan, rich in antioxidants, omega-3 fatty acids, folate, and potassium.
  2. Eggs: it contains high-quality protein and “good cholesterol” that can reduce blood cholesterol levels.
  3. Nuts and nut butter: contain antioxidants, magnesium, potassium, and healthy fats.
  4. Coffee: it contains antioxidants, can decrease the risk of developing type 2 cancer.
  5. Berries: they are low in calories, high in fiber, and contain disease-fighting antioxidants.
  6. Flaxseeds: they contain a lot of omega-3 fatty acids, protein, and fiber.
  7. Greek yogurt: it is an excellent source of protein, rich in calcium.
  8. Tea: it contains antioxidants. Green tea may help burn fat.
  9. Cottage cheese: it is a great source of protein, rich in vitamins B, A, and calcium.
  10. Bananas: they are the great source of resistant starch and potassium.

Early Breakfast Linked to a Lower BMI among People with Type 2 Diabetes

According to a research from the University of Illinois in Chicago, people with the diagnosis of type 2 diabetes who wake up late and have their breakfast late are more likely to have higher body mass indices (BMI) compared to those who wake up early and have early breakfast.early breakfast

To study this phenomenon, the scientists recruited 210 non-shift workers living in Thailand with Type 2 diabetes. Their preferences were studied with the help of a questionnaire that focused on time for waking up and going to bed, time of day spent exercising and time of day engaged in a mental activity.

Lead researcher Dr. Sirimon Reutrakul, associate professor of endocrinology, diabetes, and metabolism in the University of Illinois at Chicago College of Medicine, says: “Later breakfast time is a novel risk factor associated with a higher BMI among people with Type 2 diabetes. It remains to be investigated if eating breakfast earlier will help with body weight in this population.”

One Bowl of Porridge for Breakfast Could Transform Your Health, Experts Say

Chris Seal, a professor of food and human nutrition of Newcastle, believes that eating a bowl of porridge every day could transform the health of the nation, in one single step.porridge

According to health experts, a bowl provides more fiber than a slice of wholemeal bread, is low in fat, virtually sugar-free and provides a bunch of minerals such as manganese, copper, and iron, as well as the B vitamins.

However, the real benefit of porridge comes from the soluble fiber in the oats. The fiber, or beta glucan, is present in other grains such as barley and rye but is found in highest quantities in oats.

Studies have found that eating 3g of beta-glucan a day (around what you’d get in a 70 g bowl of oats) can reduce your levels of harmful LDL cholesterol by around seven percent.

7 Foods and Drinks You Should Avoid Eating for Breakfast

Most people caring about their health know that breakfast is a very important meal and we shouldn’t skip it for no reason. Moreover, it is really important to know what foods are the best for breakfast, and what foods are not suitable for this meal at all. These foods may seem healthy to eat for breakfast but they are not. Here is the list of 7 foods and drinks you really need to reconsider having for breakfast:breakfast

  1. Cereal: contains added sugar, low in fiber and protein.
  2. Store-bought sandwiches: packed with sodium, preservatives, and unhealthy fats.
  3. Green juice: high in sugar, low in fiber and protein.
  4. Flavored nonfat yogurt: contains more sugar, skipping fat puts you at risk of gaining fat.
  5. Pre-mixed oatmeal: loaded with sugar, lower in fiber.
  6. Toast with buttery spread: spread contains trans fats, no protein.
  7. Just a cup of coffee (without a proper breakfast).

The Best 7 Options for Healthy Breakfast to Prepare Beforehand

While most of the nutrition experts believe that breakfast is the most important meal of the day, there are some nutritionists who think you can benefit from skipping it. Unfortunately, scientists do not give us the definite answer still. We prefer not to risk, so here are the best 7 options for healthy and tasty breakfast that you can prepare a night ahead:breakfast

  1. Granola muffins.
  2. Huevos rancheros jars.
  3. Apple pie waffle bites.
  4. Java smoothie cups.
  5. Almond joy chia pudding.
  6. Muesli with cherries.
  7. “Lox on a bagel” salad.

You can find recipes to these amazing breakfast options here.

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