Healthy Breakfast

What Are the Healthiest Breakfasts? 15 Examples

Breakfast is not just a food taking into the mouth. A breakfast can determine the rest of the day, not only the 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 planned healthy breakfast can reduce the excessive food intake in lunch and snacks in between.

You may experienced that having a bad meal in the breakfast makes your mood bad. You may had lose of temper, sometimes you had to shout in your home or office. Think this, the whole bad day started with a bad breakfast.

What is a healthy breakfast?

The answer is a balanced diet. It’s better you make your breakfast by yourself because nothing can beats a homemade meal. If you have a busy schedule it’s better to wake up little bit early, once you get use 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 high protein diet improves satiety and make you less hunger. A high carbohydrates diet make you hungry within few hours compared with high protein meal. Make your breakfast rich in fibre because fibre makes the meal bulky and slow down the speed of digestion. The more time food retains in your gut, less chance of being hungry. And fibre can reduce the carbohydrates absorption from the gut also.

Your breakfast need about 300 – 350 calories. Lower than this amount make you fatigue and sleepy before the next meal. And higher than this levels can easily make you overweight by deposition excess energy as fat. Never try skipping the breakfast as this can make you eating more and more at lunch than normal. So have a pre determined time frame to eat your breakfast. This will make your gut functions better. It’s better to avoid sugary products as much as possible because those have lots of calories and get used to it as a daily routine makes you more susceptible for non communicable diseases like diabetes, hypertension, strokes, etc.

Food Calories

So what would be a healthy breakfast?

There are lists of meals that we analyzed as good as a breakfast meal. They have most of the above mentioned properties and those are less burden to you pocket as well. We consider the meals that can easily fit with your strict daily schedule. So these would be great options from office worker to single mom with two daily jobs. The best thing is these meals can give you the power to work throughout the day.

Let’s see.

  1. Oats 🌾

Oatmeal is one of the best choice for breakfast meal, specifically if you are trying to reduce weight. It has lots of fibre and protein and low carbohydrates. Because of the high amount of fibre your meal bulk increases and protein has a direct effect on improving satiety as well. So you feel less hunger.

The beta glucan in oats helps to control blood sugar levels and protective against cardiovascular diseases by controlling cholesterol levels. It also contains lots of probiotics which improves function of gut microbiome

Oats are rich with vitamins and minerals like magnesium calcium and iron.

  1. Almond, Brazil nuts or Hazelnuts 🥜

Nuts are very nutritious foods. They have lots of monounsaturated and polyunsaturated fatty acids. They help to control body’s cholesterol levels and reduce the risk for cardiovascular diseases.

Nuts are considered as high calorie foods as well. But recent studies showed that because of the thick fibrous structure includes in nuts helps to reduce absorption of lots of calories. And also the high amount of fibre make the food more bulky by making you less hungry.

  1. Bananas 🍌

A banana is a very good natural food which is highly nutritious and promotes weight loss. Not like most of other foods a banana is very easy to carry. So even at your workplace you won’t miss the breakfast. Banana has high amount of potassium which is heart muscle friendly mineral and even our skeletal muscle also need adequate potassium to function well.

Researches showed that banana has lots of serotonin which is a chemical that improves transmission of neuronal signals. Anxiety, depression and various other psychological conditions are based on inappropriate serotonin functioning. So having a banana on 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 banana has sugar, the absorption is controlled by the fibre structure.

  1. Flax seeds
Tiny Size Of Seeds Inside Of A Jar
Tiny Size Of Seeds Inside Of A Jar

Flax seeds are one of a fibre rich food which basically have lots of soluble fibre. So they can absorb water and form in to 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 vessels walls hence blood pressure control has an effect.

Lignans are plant based antioxidant and containing oestrogen properties. It helps to reduce breast cancer risks specially in postmenopausal women. And also studies have found that it has an effect for the prostate cancers as well.

Flax seeds would be a good option if you are a vegan or thinking about reduce meat intake, to fulfil your daily protein intake. There are few plant based foods that give high quality proteins and flax seeds are one of them.

  1. Chia seeds
A Jar Filled Of Chia Seeds
A Jar Filled Of Chia Seeds

Chia seeds are also similar to flax seeds with lots of fibre to bulking the food. And it contains ALA as main omega 3 fatty acid.

Chia seeds are included lots of calcium, phosphorus and magnesium which improves bone health. And the 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 make you less hungry.

  1. Green tea ☕

This is one of the most popular drink in the world. If you have tried green tea you have experienced the effects. Researchers identified that green tea can increase your body metabolism rate and fasten the fat burning by 17% within 30 minutes.

Green tea has polyphenols which is a plant based anti inflammatory substance, also helps in reducing the risk of cancers. EGCG is a catechin type natural antioxidant which also reduce formed free radicals within body.

Green tea is a brain friendly drink which contain caffeine and L-theanine. Both can improves brain functions by increasing neural signaling pathways and reducing GABA which is the inhibitory neuro chemical. Studies have shown that green tea has an effect with 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 the bad breath and protect teeth from decaying by reducing bacteria.

  1. Kiwis 🥝
Kiwis
Kiwis

Kiwi has an impressive nutrition profile. If has pectin as the main plant based fiber which improves satiety and reduce appetite. It also rich in vitamin C and certain other antioxidants. Kiwi has a proven benefit over controlling asthma also.

Kiwi can boost your immunity as well because of it’s high amount of vitamin C. Its proved that having kiwi on regular basis can reduce the incidents of upper respiratory tract symptoms like cold with flu.

Kiwi has a special benefit on protecting vision. Macular degeneration is one of the main factor 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.

  1. Avocado 🥑

One of the healthiest fruits in planet. It is composed with fibre 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 blood thinning pathway and improving muscle metabolism. Avocado has a natural detoxification capability which effectively washout waste products from the cell metabolism. It helps to prevent aging.

  1. Sweet potatoes 🍠

If you used to eat bread or any flour based food as breakfast, try sweet potatoes instead. It is rich is fibre which reduce your appetite and improve the health of the digestive system.

And it has high amount of beta carotene and vitamin A. Therefore it is healthy for eyes to improve your vision. It has an effect to improve the immunity as well. Anthocyanin is an antioxidant found  mainly in purple sweet potatoes which reduces the cancer risk. Also the anthacynin has a proven benefit over improving brain functions.

  1. Eggs 🥚 🍳

Egg is one of the cheapest and protein richest food you can get from local store. Half boiled, hard boiled, fried any method if preparation don’t affect its nutritional background very much. Eating a protein rich breakfast can improve your metabolism up to 15 – 30%, so 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 has 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.

  1. Coffee ☕
Botanical Coffee Decoration
Botanical Coffee Decoration

Coffee along would not make a good balanced breakfast. You always need to have one of the above mentioned food with the coffee. But coffee itself can increase the body metabolism up to 15% and increase the fat burning.

The caffeine which is the main component in coffee can improve your brain functions and allows you to functioning efficiently throughout the whole day.

  1. Grapefruit 🍊

This a citrus fruit which has lots of health benefits. It is low in calories but high in nutrients. It has a decent amount of plant based fibre. Because of low calorie and fibre, grapefruit has a well known ability to reduce weight. A 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 common cold. Grapefruit has a proven benefit 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 a heart friendly fruit. Half of a grapefruit can supply the 5% of daily potassium intake which is a mineral that need for optimum cardiac muscle functions. Also studies showed that daily intake of grapefruit can reduce the LDL cholesterol levels in 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 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 are helpful for reducing cancer risk, improving vision and prevent from you having chronic inflammatory diseases.

  1. Yogurt 🍨

This is one of a famous diary product, made by bacterial fermentation of milk. There are two types of yogurt you can buy which are made by whole milk and low fat once from skim milk. Both have the unique qualities related to yogurt, but 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 includes in yogurt are helpful to avoid neural tube defects.

This is a protein rich breakfast which can improves your satiety and reduce the appetite. If increases the secretion of gut hormones like peptide YY and GLP-1 that signaling fullness of digestive tract. Yogurt is also a very gut friendly food that it 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 for heart diseases as well.

  1. Berries 🍒 🍓

Any type of berries ( blueberries, strawberries or raspberries ) are rich in lots of antioxidants which reduce body inflammation. They have ability to boost body immunity and reduce the frequency of you getting sick. They also includes fibre which improve gut functions.

They are good for most of the non communicable diseases by reducing blood sugar levels and cholesterol levels as well.

Berries And Nuts
Berries And Nuts
  1. Whole grains 🌾

Grains are one of the oldest foods that is 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, fibre, minerals, proteins and antioxidants are the main components that found in whole grains. Whole grain is a cardio healthy diet which studies have shown that regular intake can reduce the heart diseases up to 22%. The high fibre content in whole grains induce satiety and promote weight loss. In addition to that whole grain promote digestion because of the high fibre levels.

In conclusion

It’s better you plan your breakfast as it is the main meal of your day. A balanced diet with adequate amount of protein and low carbohydrate 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 of your diet, make your life healthier.

FAQs


What is the healthiest breakfast food?

  1. Oats 🌾
  2. Almond, Brazil nuts or Hazelnuts 🥜
  3. Bananas 🍌
  4. Flax seeds
  5. Chia seeds
  6. Green tea ☕
  7. Kiwis 🥝
  8. Avocado 🥑
  9. Sweet potatoes 🍠
  10. Eggs 🥚 🍳
  11. Coffee ☕
  12. Grapefruit 🍊
  13. Yogurt 🍨
  14. Berries 🍒 🍓
  15. Whole grains 🌾

What is the best healthy breakfast food?

Here is a list of healthy foods that you can easily find for breakfast.

  1. Eggs
  2. Coffee
  3. Greek yogurt
  4. Oatmeal
  5. Chia seeds

What should you not eat for breakfast?

These are some of the foods that are not good as breakfast. These are unhealthy to eat as regular breakfast diet. Terrible choice for healthy breakfast.

  1. Pancakes
  2. Muffins
  3. Toast with margarine
  4. Sweetened yogurt

What should I drink first thing in the morning to lose weight?

Here are some healthy morning drinks.

  1. Pure water
  2. Lemon water
  3. Green tea
  4. Apple cider vinegar
  1. What 2 vegetables kill belly fat overnight?

Here is a list of vegetables that promote reducing belly fat.

  1. Cauliflower
  2. Mushroom
  3. Spinach
  4. Pumpkin
  5. Beans

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