Despite what you may have heard, skipping breakfast may be better than eating unhealthy breakfast foods.
However, a nutritious, well-balanced breakfast can give you the energy you required, and prevent you from eating too much during the rest of the day.
Skipping breakfast can set you up for overeating later in the day, but a healthy meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.
You may want to aim for a breakfast that combines good carbs and fiber with some protein, and luckily, your options are plenty.
Here’s a look at some of our favorite breakfast foods, and how to make them even healthier.
Oats contain beta-glucan, a type of fiber that’s been shown to help lower cholesterol when eaten regularly. Oatmeals are also rich in omega-3 fatty acids, folate, and potassium.
Oatmeal can help you lose weight because; it’s packed with fiber and keeps you feeling fuller longer. Also, a recent study reported that eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, may help you burn fat.
Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates, and in turn, insulin levels don’t spike as high. Being that insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.
Eggs are undeniably healthy and delicious, and studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.
In a study, men who ate eggs for breakfast felt more satisfied and took in fewer calories during the rest of the day than those who consumed a bagel.
Furthermore, egg yolks contain lutein and zeaxanthin, which are antioxidants that help prevent eye disorders like cataracts and macular degeneration.
Eggs are also one of the best sources of choline. Choline is a very important nutrient for brain and liver health.
Chia seeds are extremely nutritious and one of the best sources of fiber available. In fact, one ounce of chia seeds provides a remarkable 11 grams of fiber per serving.
Also, a portion of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full and satisfied.
In a study, people with diabetes who ate chia seeds experienced reduced hunger, along with improvements in blood sugar and blood pressure.
Chia seeds are high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism.
On the low side, however, one serving of chia seeds provides only about 4 grams of protein, which may not be optimal for breakfast.
Berries that include blueberries, raspberries, strawberries, and blackberries are delicious and packed with antioxidants. They’re lower in sugar than most fruits, yet higher in fiber.
Raspberries and blackberries each provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively, and one cup of berries contains only 50–85 calories depending on the type.
Berries also pack antioxidants called anthocyanins, which protect the heart and may help us, age better.
Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from oxidizing and keep the cells lining the blood vessels healthy.
You can add berries to your breakfast by eating them with Greek yogurt or cottage cheese.
Nuts are tasty, satisfying and nutritious, and they’re a great addition to your breakfast, as they’re filling and help prevent weight gain.
Nuts are high in calories, but studies suggest you don’t absorb all the fat in them. In fact, the body only absorbs about 129 calories of a 1-ounce (28-gram) serving of almonds.
Furthermore, nuts have been shown to improve risk factors that can lead to heart disease, reduce insulin resistance and decrease inflammation.
Nuts are also high in magnesium, potassium and heart-healthy monounsaturated fat.
Thus, nuts are also beneficial for people with diabetes and can lead to reduced blood sugar and cholesterol levels.
Green tea is one of the healthiest beverages on the planet and contains caffeine, which improves alertness and mood, along with raising metabolic rate.
Green tea may be especially helpful against diabetes, as a study found that green tea drinkers had reductions in blood sugar and insulin levels.
Green tea also contains an antioxidant known as EGCG, which may protect your brain, nervous system and heart from damage.
There’s nothing like a banana at breakfast to keep those mid-morning cravings away. Bananas are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
You can slice it up and add it to cereal or oatmeal to add natural sweetness so you may not need additional sugar.
There is also a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, in bananas, and that is a particularly good choice for people with hypertension.
Watermelon is an excellent way to hydrate in the morning and is among the best sources of lycopene, a nutrient found in red fruits and vegetables that are important for vision, heart health, and cancer prevention.
Finally, watermelon contains just 40 calories per cup, landing it on lists of negative-calorie foods that supposedly burn more calories during digestion than they add in. this means that watermelon is very good for those who want to lose weight.