Want To be Productive And Full Of Energy? 12 Best Food To Eat In The Morning
A good nutritious, well-balanced breakfast can give you energy, prevent you from eating too much during the rest of the day and boost your productivity.
Here are the 12 best foods to eat in the morning.
Eggs are certainly healthy and delicious.
Studies have found that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps keep steady blood sugar and insulin levels.
One study showed that 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.
Also, egg yolks contain lutein and zeaxanthin. These antioxidants can help prevent eye disorders such as cataracts and macular degeneration.
Eggs are also one of the best sources of choline, a very vital nutrient for brain and liver health.
Though loaded with cholesterol, eggs don't raise cholesterol levels in most people.
In fact, eating whole eggs might reduce heart disease risk by modifying the shape of “bad” LDL cholesterol, increasing “good” HDL cholesterol and increasing insulin sensitivity. Furthermore, three large eggs provide about 20 grams of high-quality protein.
Eggs are also very versatile. For example, hard-boiled eggs can make a great portable breakfast that may be prepared ahead of time.
Greek yogurt is creamy, delicious and nourishing.
It’s made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein.In fact, cottage cheese has been foundg to be as filling and satisfying as eggs (86Trusted Source).Full-fat cottage cheese also have conjugated linoleic acid (CLA), which can promote weight loss.
One cup of cottage cheese supplies an impressive 25 grams of protein (87).
Add berries and ground flaxseeds or chopped nuts to get it even more nutritious.
Protein has been found to reduce feelings of hunger and has a higher thermic effect than fat or carbs.
The term thermic effect refers to the increase in metabolic rate that takes place after eating.
Yogurt and other dairy products might also help with weight control since they increase levels of hormones that promote fullness, including PYY and GLP-1. Furthermore, full-fat yogurt contains conjugated linoleic acid (CLA), which can increase fat loss and reduce breast cancer risk.
Certain types of Greek yogurt are good sources of probiotics such as Bifidobacteria, which help your gut stay health.
To be sure your yogurt contains probiotics, check the phrase contains live and active cultures on the label.
Try topping Greek yogurt with berries or chopped fruit to improve your meal's vitamin, mineral and fiber content.
Coffe is an amazing beverage to start your day.
It's rich in caffeine, which has been found to improve mood, alertness and mental performance.
Even small quantity of caffeine can achieve these effects.
An analysis of 41 studies showed that the most effective dose should be 38–400 mg per day to maximize the benefits of caffeine while reducing side effects.
This is around 0.3 to 4 cups of coffee per day, depending on the coffee’s strength.
Caffeine has also been found to increase metabolic rate and fat burning.One study showed that 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period.
In addition, coffee is high in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and reduce diabetes and liver disease risk.
Oatmeal is the best breakfast option for cereal lovers.
It's made from ground oats, which contain a unique fiber called oat beta-glucan. This fiber has numerous impressive health benefits, like reduced cholesterol.
Furthermore, oat beta-glucan is a viscous fiber that enhances feelings of fullness. One study showed that it increased levels of the fullness hormone PYY and that higher doses had the greatest effect.
Oats are also high in antioxidants, which protect their fatty acids from becoming rancid. These antioxidant could also benefit heart health and decrease blood pressure.
Though oats don't contain gluten, they're usually processed in the same facilities as gluten-containing grains. Researchers have shown that most oats are indeed contaminated with other grains, especially barley.
Therefore, people with celiac disease or gluten sensitivity should select oats that have been certified as gluten-free.
Bear in mind that one cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which won't offer the benefits of a higher-protein breakfast.
To improve the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with along side eggs or a piece of cheese.
Chia seeds are very nutritious and one of the best sources of fiber around.
In fact, one ounce (28 grams) of chia seeds can provide an impressive 11 grams of fiber per serving.
Furthermore, a portion of the fiber in chia seeds is viscous fiber, that can absorb water, increasing the volume of food moving through your digestive tract and making you feel full and satisfied.
A small, 12-week study showed that people with diabetes who ate chia seeds experienced less hunger, along with improvements in blood sugar and blood pressure.
Chia seeds are also high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism.
In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. High CRP is a major risk factor for heart disease.
However, one serving of chia seeds cañ provide only around 4 grams of protein, which might not be optimal for breakfast.
Here is a recipe for chia pudding containing more than 25 grams of protein.
Protein-loaded Chia Seed Pudding
Contains: (ingredients)
- 1 ounce (28 grams) of dried chia seeds.
- 1 scoop of whey protein powder.
- 1 cup (240 ml) of coconut milk or almond milk.
- Half a cup of berries.
- Stevia or another sweetener to taste, if desired.
Directions:
- Combine all ingredients in a bowl and mix well.
- Cover the bowl and refrigerate for at least one hour.
Berries are delicious and loaded with antioxidants.
Popular types are blueberries, raspberries, strawberries and blackberries.
Although they're lower in sugar than most fruits,they are still higher in fiber.
In fact, raspberries and blackberries each can provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively.
Furthermore, one cup of berries has only 50–85 calories depending on the type.
Berries also contain antioxidants called anthocyanins, which protect your heart and might help you age better.
Berries have been found to reduce markers of inflammation, keep blood cholesterol from oxidizing and maintain the cells lining your blood vessels healthy.
A good way to include berries in, your breakfast is to eat them with Greek yogurt or cottage cheese.
Nuts are tasty, filling and nutritious.
They're a great addition to your breakfast, as they can help prevent weight gain,though they make you full.
Even though nuts are loaded with calories, studies show that you don’t absorb all the fat in them.
In fact, your body can only absorb around 129 calories of a 1-ounce (28-gram) serving of almonds.
This may be true for some other nuts as well, though at this moment only almonds have been tested.
Furthermore, nuts have been shown to improve heart disease risk factors, reduce insulin resistance and decrease inflammation.
All types of nuts are also loaded with magnesium, potassium and heart-healthy monounsaturated fat.
In addition, Brazil nuts are one of the best sources of selenium — just two Brazil nuts can provide more than 100% of the recommended daily intake .
Nuts are also helpfull for people with diabetes. One study show that replacing a portion of carbs with 2 ounces (56 grams) of nuts helped to reduced blood sugar and cholesterol level.
Adding to Greek yogurt, cottage cheese or oatmeal 2 tablespoons of chopped nuts provides crunch and flavor while enhancing your breakfast's nutritional value.
Green tea is one of the healthiest beverages you can ever imagine.
It contains caffeine, which enhances alertness and mood, along with increasing metabolic rate.
Green tea provides only 35–70 mg of caffeine per cup, which is around half the amount in coffee.
Green tea might be especially helpful against diabetes. A review of 17 studies showed that green tea drinkers had reduced blood sugar and insulin levels.
It also contains an antioxidant called EGCG, which might protect your brain, nervous system and heart from damage
Another great way to kick off your day is with a protein shake or smoothie.
Several types of protein powder can be used, like whey, egg, soy and pea protein.
However, whey protein is absorbed most faster by your body.
Whey has also been studied the most and provides numerous health benefits. In addition, it seems to decrrase appetite more than other forms of protein.
One study comparing four high-protein meals suggested that the whey protein meal reduced appetite the most and caused the lowest calorie intake at the next meal.
In addition, whey protein may help lower blood sugar levels when consumed as one carb-containing meal. It might also preserve muscle mass during weight loss and aging.
Regardless of the type of protein powder used, a high-protein shake may be satisfying and filling. You can add fruits, greens, nut butter or seeds to provide fiber and antioxidants.
Fruit may be a delicious part of a nourishing breakfast.
All types of fruit are loaded with vitamins, potassium, fiber and relatively low in calories. One cup of chopped fruit can provide around 80–130 calories, depending on the type.
Citrus fruits are also very rich in vitamin C. In fact, one large orange provides more than 100% of the needed daily intake for vitaminC.
Fruit is also very filling because of its high fiber and water contents.
Add to fruit, eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that can sustain you for hours.
Flaxseeds are amazingly healthy.
They're high in viscous fiber, which can make you feel full for several hours after eating.
Flaxseeds might also improve insulin sensitivity and lower blood sugar levels, as well as protect against breast cancer.
Two tablespoons (14 grams) of ground flaxseeds provide 3 grams of protein and 4 grams of fiber.
Try including flaxseeds to Greek yogurt, cottage cheese or a smoothie to increase the fiber and antioxidant content of your breakfast.
Just ensure to choose ground flaxseeds or grind them yourself, because whole flaxseeds can't be absorbed by your gut and would simply pass through your system.
Cottage cheese is a great breakfast food.
It's rich in protein, which increases metabolism, produces feelings of fullness and reduces levels of the hunger hormone ghrelin.
In fact, cottage cheese has been found to be as filling and satisfying as eggs
Full-fat cottage cheese also contains conjugated linoleic acid (CLA), which may increase weight loss
One cup of cottage cheese can provide an impressive 25 grams of protein.
Add berries and ground flaxseeds or chopped nuts to have it even more nutritious.
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