4 Healthy Breakfast Options
What you eat in the morning affects the rest of your day. A healthy and filling breakfast boosts your metabolism, gives you energy and helps you to focus. By skipping the most important meal of the day, you’re helping your blood sugar stay low, which results in diminished brain and body functions. Make sure you’re prepared for the day by having a nutritional breakfast. If you’re not sure what you should eat, here are four healthy options.
1. Oatmeal
Eating oatmeal for breakfast offers several health benefits, and it’s a delicious option. Oats contain soluble fiber, which lowers cholesterol and balances glucose levels and insoluble fiber, which decreases constipation. They also have antioxidants, which guard against heart disease and lung cancer as well as important vitamins and minerals, including iron, zinc, and phosphorus.
Consuming oatmeal has a filling power due to its high fiber content and its water absorption ability. It can be paired with several other foods to increase its appeal. However, be mindful about adding sugar, as an excess amount can have ill effects on the body. Instead, include fruit, nuts, seeds, spices, yogurt or milk. Adding healthy options can result in a balanced meal.
If you have a gluten allergy, you may wonder, are oats gluten free? The short answer is no because of a specific protein found in oats. However, there are plenty of other breakfast options available.
2. Eggs
If you want a healthy breakfast, consult the most common breakfast item of all, the egg. Eggs are a complete source of protein because they contain all nine essential amino acids, and they’re rich in vitamins and minerals. The health benefits include preventing osteoporosis and rickets, managing weight and maintaining heart health.
Not only do you have options in the ways you can prepare eggs, but you also have choices as to what types of eggs to eat. Choose eggs from chickens, turkeys, geese and ducks, and make them by hard boiling, soft boiling. scrambling or frying.
A common misconception is that eggs are a health risk due to the amount of cholesterol in the yoke. However, high cholesterol foods affect your blood cholesterol much less than saturated fat does.
3. Smoothies
Smoothies are a delicious breakfast choice, packed with nutrients from fruits and vegetables. Because strawberries, blueberries, blackberries or bananas have overpowering flavors, you can add spinach and other greens into your smoothie without even tasting them. This is a great way to get your greens in for the day if you dislike their flavors. Consider adding hemp seeds, flax seeds or chia seeds for extra fiber, protein and minerals. Hemp seeds, in particular, will give your smoothie a creamy texture.
If you make a smoothie the night before, you can save yourself time in the morning. Another perk is that you can drink it while on your way to work or run other errands rather than having to make time to sit and eat.
4. Toast
This may sound simple and unhealthy, but if you use the right types of bread and toppings, you can make a quick, healthy breakfast. Avoid bread that has added sweeteners or oils and that contains monoglycerides or diglycerides, as these can cause you to become hungry quickly after eating. This, in turn, makes your blood sugar level unstable. Instead, look for whole grain, sourdough, rye and whole wheat breads.
Luckily, you’ll never get bored with toast toppings. Try adding a mashed or sliced avocado or banana. Spice up a banana by sprinkling cinnamon on top. Another tasty option is to add yogurt with berries or other fruit. If you’re a peanut butter fan, spread some on your toast. To make this a healthier option, check that whatever nut butter you choose doesn’t have added salt, oil or sugar.
Start your day off right by eating a healthy breakfast. By doing so, you can avoid brain fog and sluggishness. If you don’t want to get up early, prepare food at night so you can grab it and go. You’re going to feel better, both mentally and physically, if you eat a nutritious breakfast regularly.
