By VERA AWUAH –
Eating breakfast can be either good or bad depending on what foods you choose to eat. Despite what you have heard, eating breakfast isn’t necessary for everyone.
In fact, skipping breakfast may be better than eating unhealthy breakfast foods. A nutritious well balanced breakfast can give you energy and prevent you from eating too much during the rest of the day.
Here are some nutritious foods you need for your mornings:
EGGS: eggs are undeniably healthy and delicious. Research has shown that eating eggs at breakfast increases the feeling of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels. Additionally, egg yolks contain lutin 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 the brain and liver, though high in cholesterol, eggs don’t raise cholesterol levels in most people. In fact, eating whole eggs may reduce heart disease risk by modifying the shape of LDL cholesterol, increasing good HDL cholesterol and improving insulin sensitivity.
What’s more, 3 large eggs provide about 20grams of high quality protein. Eggs as we know are very versatile; fried eggs, scrambled eggs and hard boiled eggs too are just a few ways eggs can be consumed.
OATMEAL: oatmeal breakfast is the best breakfast choice for cereal lovers. It’s made from the ground oats, which contains a unique fiber called oats beta-gluten, this particular fiber has many impressive health benefits including reduced cholesterol. What more ,oats beta -glutan is a viscous fiber that promotes feelings of fullness. Oats are also rich in antioxidants which protect their fatty acids from becoming rancid and decrease blood pressure.
Though oats don’t contain gluten, they’re often processed in the same facilities as gluten-containing grains, studies have found out that most oats are indeed contaminated with other grains, especially barley. Therefore, people with celiac disease or gluten sensitivity should choose oats that have been certified as gluten free.
Bear in mind that one cup (235grms) of cooked oatmeal contains only about 6grms of protein which won’t provides the benefits of a higher protein breakfast. To always boost the protein content of an oatmeal breakfast , prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese and fruits.
GREEN TEA: green tea is one of the healthiest beverage on the planet, it contains caffeine, which improves alertness and mood along with metabolic rate. Green tea may be especially helpful against diabetes; a review of studies found that green tea drinkers had reduction in blood sugar and insulin levels.
Green tea provides only 35-70mg of caffeine per cup, which is about half the amount in coffee. Green tea also contains an antioxidant known as EGCE which may protect your brain, nervous system and heart from damage.
FRUITS: Fruits can be a delicious part of a nourishing breakfast. All fruits contain vitamins, potassium, fiber and are relatively low in calories.
One cup of chopped fruits provides about 80-130 calories depending on the type.
Citrus fruits are also very high in vitamin C, in fact, one large orange provides more than 100 percent of the recommended daily intake for vitamin C.Fruits are also very filling due to their high fiber and water contents. It’s advisable to always pair fruits with egg, cheese or Greek yogurt for a well balance breakfast that will sustain you for hours.
PROTEIN SHAKE: another great way to start your day is with a protein shake or smoothies. Several types of protein powder can be used including eggs, whey, soy and pea protein. However, whey protein is absorbed most quickly by your body and provides several health benefits. Additionally, it seems to reduce appetite more than other forms of protein shakes.
One study comparing four high-protein meals found that the whey protein meal reduced appetite the most and led to the lowest calories intake at the next meal. In addition, whey protein can help lower blood sugar levels when consumed as part of a carb-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 filling. Add fruits, greens, nut, butter or seeds to provide fiber and antioxidants.
Happy Healthy Eating!
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