What Are the Healthiest Breakfasts? 15 Examples
Tired of boring breakfast, same every day? Looking for something more tasty and healthy at the same time? Check out our list of 15 healthiest breakfasts! Breakfast is not just food taking into the mouth. A breakfast can determine the rest of the day, not only lunch and dinner but also the whole activities throughout the day. A healthy breakfast gives you a metabolic boost, because of that you can easily functioning the whole day. Well, a planned healthy breakfast can reduce the excessive food intake in lunch and snacks in between.
You may experience that having a bad meal at the breakfast makes your mood bad. You may have lost of temper, sometimes you had to shout in your home or office. Think this, the whole bad day started with bad breakfast.
What is the Healthiest Breakfasts?
The answer is a balanced diet. You should make your breakfast by yourself because nothing can beat a homemade meal. If you have a busy schedule it’s better to wake up a little bit early, once you get used to it, it will be a habit. If your daily schedule is very strict you can choose a better breakfast after reading this article.
A protein-rich meal would always be the best. Because a high protein diet improves satiety and makes you less hungry. A high carbohydrate diet makes you hungry within a few hours compared with a high protein meal. Make your breakfast rich in fiber because fiber makes the meal bulky and slow down the speed of digestion.
The more time food remains in your gut, the less chance of being hungry. And fiber can reduce the absorption of the carbohydrates from the gut also.
Your breakfast needs about 300 – 350 calories. Lower than this amount makes you fatigue and sleepy before the next meal. And higher than these levels can easily make you overweight by deposition excess energy as fat. Never try skipping breakfast as this can make you eat more and more at lunch than normal. So have a predetermined time frame to eat your breakfast. This will make your gut function better. It’s better to avoid sugary products as much as possible because those have lots of calories and get used to them as a daily routine makes you more susceptible to non-communicable diseases like diabetes, hypertension, strokes, etc.
So what would be a healthy breakfast?
There are lists of meals that we analyzed as well as a breakfast meal. They have most of the above-mentioned properties and those are less burden to your pocket as well. We consider the meals that can easily fit with your strict daily schedule. So these would be great options from office workers to single moms with two daily jobs. The best thing is these meals can give you the power to work throughout the day.
Oatmeal is one of the best choices for a breakfast meal, specifically if you are trying to reduce weight. It has lots of fiber and protein and low carbohydrates. Because of the high amount of fiber your meal bulk increases and protein has a direct effect on improving satiety as well. So you feel less hungry.
The beta-glucan in oats helps to control blood sugar levels and protects against cardiovascular diseases by controlling cholesterol levels.
It also contains lots of probiotics which improves the function of the gut microbiome
Oats are rich in vitamins and minerals like magnesium calcium and iron.
Almond, Brazil nuts, or Hazelnuts 🥜
Nuts are very nutritious foods. They have lots of monounsaturated and polyunsaturated fatty acids. They help to control the body’s cholesterol levels and reduce the risk of cardiovascular diseases.
Nuts are considered high-calorie foods as well. But recent studies showed that the thick fibrous structure includes in nuts helps to reduce the absorption of lots of calories. And also the high amount of fiber makes the food bulkier by making you less hungry.
A banana is a very good natural food that is highly nutritious and promotes weight loss. Not like most other foods a banana is very easy to carry. So even at your workplace, you won’t miss the breakfast. Banana has a high amount of potassium which is a heart muscle friendly mineral and even our skeletal muscle also needs adequate potassium to function well.
Researches showed that banana has lots of serotonin which is a chemical that improves the transmission of neuronal signals. Anxiety, depression, and various other psychological conditions are based on inappropriate serotonin functioning.
So having a banana on a daily basis would be good for your mental health as well.
If you are a diabetic patient having a banana daily would be a debatable thing. Because ripped fruits have lots of fructose which can increase your blood sugar. So the decision has to be taken by a doctor. But for others, there is no such thing. Even though the banana has sugar, the absorption is controlled by the fiber structure.
Flax seeds are one of the fiber-rich food that basically have lots of soluble fiber. So they can absorb water and form into a gel-like structure which helps to reduce the hunger and feeling of fullness. Flax seeds contain lots of omega 3 fatty acids, mainly alpha-linoleic acid ( ALA ). ALA reduces atherosclerotic plaque deposition over vessel walls hence blood pressure control affects.
Lignans are plant-based antioxidants and containing estrogen properties. It helps to reduce breast cancer risks, especially in postmenopausal women.
And also studies have found that it affects prostate cancers as well.
Flax seeds would be a good option if you are a vegan or thinking about reducing meat intake, to fulfill your daily protein intake. Few plant-based foods give high-quality proteins and flax seeds are one of them.
Chia seeds are also similar to flax seeds with lots of fiber to bulking the food. And it contains ALA as the main omega 3 fatty acid.
Chia seeds are included lots of calcium, phosphorus, and magnesium which improves bone health. And there are properties to reduce blood sugar and cholesterol levels as well.
Chia seeds are protein-rich media that reduce gastric emptying and reduce the secretion of ghrelin which is the hormone that stimulates hunger. So having chia seeds base food makes you less hungry.
Green tea ☕
This is one of the most popular drinks in the world. If you have tried green tea you have experienced the effects. Researchers identified that green tea can increase your body’s metabolism rate and fasten fat burning by 17% within 30 minutes.
Green tea has polyphenols which are a plant-based anti-inflammatory substance, also helps in reducing the risk of cancers.
EGCG is a catechin type natural antioxidant that also reduces formed free radicals within the body.
Green tea is a brain-friendly drink that contains caffeine and L-theanine. Both can improve brain functions by increasing neural signaling pathways and reducing GABA which is the inhibitory neurochemical. Studies have shown that green tea affects increasing memory and reaction time.
Green tea has an effect on slow down the aging mechanism which is basically from clearing the harmful waste products effectively from circulation. Green tea is protective against certain cancers like breast, prostate, and colorectal. And it can reduce bad breath and protect teeth from decaying by reducing bacteria.
Kiwi has an impressive nutrition profile. It has pectin as the main plant-based fiber which improves satiety and reduces appetite. It is also rich in vitamin C and certain other antioxidants. Kiwi has a proven benefit of over-controlling asthma also.
Kiwi can boost your immunity as well because of its high amount of vitamin C.
It proved that having kiwi on a regular basis can reduce the incidents of upper respiratory tract symptoms like a cold with the flu.
Kiwi has a special benefit in protecting vision. Macular degeneration is one of the main factors that causing vision loss with aging. Kiwi can slow down this degeneration process. And also studies showed that kiwi is good for people with atherosclerotic diseases because it prevents blood clotting which helps to reduce the risk of having strokes and heart attacks.
One of the healthiest fruits on the planet. It is composed of fiber and unsaturated fats. Having an avocado as breakfast can reduce the appetite and it has lots of health benefits. The unsaturated fats it contains helps to reduce the risk of cardiovascular diseases.
It is included with vitamin K which is essential in the blood-thinning pathway and improving muscle metabolism. Avocado has a natural detoxification capability that effectively washout waste products from cell metabolism. It helps to prevent aging.
Sweet potatoes 🍠
If you used to eat bread or any flour-based food as breakfast, try sweet potatoes instead. It is rich in fiber which reduces your appetite and improves the health of the digestive system.
And it has a high amount of beta carotene and vitamin A. Therefore it is healthy for eyes to improve your vision. It affects to improve immunity as well. Anthocyanin is an antioxidant found mainly in purple sweet potatoes which reduces the cancer risk. Also, anthocyanin has a proven benefit of over-improving brain functions.
Eggs 🥚 🍳
The egg is one of the cheapest and protein richest food you can get from a local store. Half boiled, hard-boiled, fried any method of the preparation doesn’t affect its nutritional background very much. Eating a protein-rich breakfast can improve your metabolism up to 15 – 30%, so the egg is one of the easiest ways you can practice this.
Lutein and zeaxanthin are the main antioxidants you can found in eggs that helps in lots of chronic inflammatory diseases. There is a famous doubt that eating eggs regularly cause harm. The American Heart Association addressed this issue and clearly informed that anyone who doesn’t have longstanding disease conditions like diabetes, hypertension, or hyperlipidemia can eat up to seven eggs per week. For others, it’s better to avoid egg yolk.
Coffee alone would not make a well-balanced breakfast. You always need to have one of the above-mentioned food with coffee. But coffee itself can increase the body’s metabolism by up to 15% and increase fat burning.
The caffeine which is the main component in coffee can improve your brain functions and allows you to function efficiently throughout the whole day.
This a citrus fruit that has lots of health benefits. It is low in calories but high in nutrients. It has a decent amount of plant-based fiber. Because of low calorie and fiber, grapefruit has a well-known ability to reduce weight. Research performed related to this showed that regular intake of grapefruit can reduce weight up to 1.6 kilograms from 12 weeks.
Grapefruit is rich in vitamin C. It helps to improve your immunity and proven benefit that faster recovery from upper respiratory tract infections like the common cold. Grapefruit has a proven benefit of over-controlling insulin sensitivity in our body.
It makes this fruit is a good option for blood sugar control in diabetic patients.
Grapefruit is one of the heart-friendly fruit. Half of the grapefruit can supply 5% of daily potassium intake which is a mineral that needs optimum cardiac muscle functions. Also, studies showed that daily intake of grapefruit can reduce the LDL cholesterol levels in the blood.
The citric acids that are rich in grapefruit can increase the volume of urine and make it acidic. Because of that formation of calcium oxalate stones is reduced, thereby the incidence of renal stones is low with the regular intake of grapefruit.
Grapefruit has lots of antioxidants like vitamin C, beta carotene, lycopene, and flavanone. They help reduce cancer risk, improve vision, and prevent from you having chronic inflammatory diseases.
This is one of the famous diary products, made by bacterial fermentation of milk. There are two types of yogurt you can buy which are made from whole milk and low fat once from skim milk. Both have unique qualities related to yogurt, but the low-fat one is good for people with high cholesterol.
Yogurt is rich in various micronutrients, vitamin D and calcium is essential for bone health and muscle functions. Also, vitamin D has a role in improving your immunity as well. Vitamin B12 and riboflavin include in yogurt are helpful to avoid neural tube defects.
This is a protein-rich breakfast that can improve your satiety and reduce your appetite. It increases the secretion of gut hormones like peptide YY and GLP-1 that signal fullness of the digestive tract. Yogurt is also a very gut-friendly food that contains good bacteria and probiotics. Lactobacillus and Bifidobacteria are well known for improving digestion.
Although yogurts are mostly having saturated fat, it has an ability to increase HDL cholesterol levels ( good cholesterol ) and reduce the risk of heart diseases as well.
Berries 🍒 🍓
Any type of berries ( blueberries, strawberries, or raspberries ) are rich in lots of antioxidants that reduce body inflammation. They have the ability to boost body immunity and reduce the frequency of you getting sick. They also include fiber which improves gut functions.
They are good for most non-communicable diseases by reducing blood sugar levels and cholesterol levels as well.
Whole grains 🌾
Grains are one of the oldest foods that are noted in human history. Eating grains is in a debatable condition nowadays. But researches showed that eating whole grain has more health benefits than bad effects. Refined grains anyway is not good for your health.
Vitamins, fiber, minerals, proteins, and antioxidants are the main components found in whole grains. Whole grain is a cardio healthy diet which studies have shown that regular intake can reduce heart diseases by up to 22%. The high fiber content in whole grains induces satiety and promotes weight loss. In addition, whole grains promote digestion because of the high fiber levels.
You should plan your breakfast as it is the main meal of your day. A balanced diet with an adequate amount of protein and low carbohydrates would be a good choice. Once you planned your breakfast and making it into a daily habit, it would be easy to follow the routine. Healthy changes in your diet, make your life healthier.
Healthiest Breakfasts – FAQs
What is the healthiest breakfast food?
- Oats 🌾
- Almond, Brazil nuts, or Hazelnuts 🥜
- Bananas 🍌
- Flax seeds
- Chia seeds
- Green tea ☕
- Kiwis 🥝
- Avocado 🥑
- Sweet potatoes 🍠
- Eggs 🥚 🍳
- Coffee ☕
- Grapefruit 🍊
- Yogurt 🍨
- Berries 🍒 🍓
- Whole grains 🌾
What is the best healthy breakfast food?
Here is a list of healthy foods that you can easily find for breakfast.
- Greek yogurt
- Chia seeds
What should you not eat for breakfast?
These are some of the foods that are not as good as breakfast. These are unhealthy to eat as a regular breakfast diet. Terrible choice for a healthy breakfast.
- Toast with margarine
- Sweetened yogurt
What should I drink first thing in the morning to lose weight?
Here are some healthy morning drinks.
- Pure water
- Lemon water
- Green tea
- Apple cider vinegar
What 2 vegetables kill belly fat overnight?
Here is a list of vegetables that promote reducing belly fat.