The 12 Best Morning Foods

Best Morning Foods: Breakfast, contrary to popular belief, is not required for everyone. In fact, skipping breakfast may be preferable to eating a variety of unhealthy breakfast foods.

Eating the right foods can provide you with energy and keep you from overeating the rest of the day.

Chia seeds are high in fibre and antioxidants, which may reduce inflammation and disease risk.

Here are the top 12 foods to eat first thing in the morning.

1 Egg

Eggs are undeniably nutritious and tasty.

According to research, eating eggs for breakfast increases feelings of fullness, reduces calorie intake at the next meal, and aids in maintaining stable blood sugar and insulin levels .

Men in one study either ate eggs or a bagel for breakfast. They felt more satisfied after eating the eggs and consumed fewer calories the rest of the day .

Egg yolks also contain lutein and zeaxanthin. These antioxidants aid in the prevention of eye diseases such as cataracts and macular degeneration.

Eggs are also a good source of choline, a nutrient that is essential for brain and liver health.

They contain a lot of cholesterol, but they don’t raise cholesterol levels in most people. In fact, eating whole eggs may lower your risk of heart disease by changing the shape of your LDL, increasing your HDL, and improving your insulin sensitivity.

Furthermore, three large eggs contain approximately 20 grammes of high-quality protein.

Eggs are also extremely versatile. Hard-boiled eggs, for example, make an excellent portable breakfast that can be prepared ahead of time.

Bottom Line: Eggs are high in protein and a variety of essential nutrients. They also help you feel full and eat fewer calories.

2 Greek Yoghurt

Greek yoghurt is rich, creamy, and filling.

It is made by straining whey and other liquid from curds, resulting in a creamier, higher protein-concentrated yoghurt.

Protein has been shown to reduce hunger and has a higher thermic effect than fat or carbohydrates.

The term “thermic effect” refers to the increase in metabolic rate that occurs following a meal.

Yogurt and other dairy products can also aid in weight loss by increasing levels of hormones that promote fullness, such as PYY and GLP-1.

Full-fat yoghurt also contains conjugated linoleic acid (CLA), which may aid in fat loss and reduce the risk of breast cancer.

Certain types of Greek yoghurt, such as Bifidobacterium, are high in probiotics, which help keep your gut healthy. To ensure your yoghurt contains probiotics, look for the phrase “contains live and active cultures” on the label.

To boost the vitamin, mineral, and fibre content of Greek yoghurt, try topping it with berries or chopped fruit.

Bottom Line: Greek yoghurt is high in protein, aids in appetite reduction, and may aid in weight loss. Certain types contain beneficial probiotics as well.

3 Coffee

Coffee is an excellent way to start the day.

It contains a lot of caffeine, which has been shown to boost mood, alertness, and mental performance.

Caffeine, even in small doses, can have these effects.

An analysis of 41 studies discovered that the most effective dose to maximise caffeine benefits while minimising side effects was 38–400 mg per day.

This equates to 0.3 to 4 cups of coffee per day, depending on the strength.

Caffeine has also been shown to boost metabolic rate and fat metabolism. In one study, 100 mg of caffeine per day helped participants burn an additional 79–150 calories over a 24-hour period.

Coffee is also high in antioxidants, which help to reduce inflammation, protect the cells that line your blood vessels, and lower your risk of diabetes and liver disease.

Coffee is best consumed plain or with small amounts of heavy cream.

Bottom Line: A cup of coffee is an excellent way to begin the day. Caffeine in it has been shown to improve mood, mental performance, and metabolism.

4 Oatmeal

For cereal lovers, oatmeal is the best breakfast option.

It’s made from ground oats, which contain a special fibre known as beta-glucan. This fibre has numerous health benefits, including lower cholesterol.

Furthermore, beta-glucan is a viscous fibre that increases feelings of fullness. According to one study, beta-glucan increased levels of the “fullness hormone” PYY, with higher doses having the greatest effect.

Oats are also high in antioxidants, which keep their fatty acids from becoming rancid and may help protect heart health and lower blood pressure.

Although oats do not contain gluten, they are frequently processed in the same facilities as gluten-containing grains, and researchers have discovered that the majority of oats are contaminated with other grains, particularly barley.

As a result, people who have celiac disease or gluten sensitivity should choose gluten-free oats.

One cup of cooked oatmeal contains about 6 grammes of protein, which will not provide the benefits of a higher-protein breakfast; steel-cut oatmeal contains roughly twice as much protein.

To increase the protein content of an oatmeal breakfast, substitute milk for water or serve it with a side of eggs or cheese.

Bottom Line: Oatmeal contains antioxidants as well as beta-glucan fibre, which lowers cholesterol and increases feelings of fullness.

5 Chia Seeds

Chia seeds are packed with nutrients.

They are also one of the best sources of fibre available.

In fact, one ounce (28 grammes) of chia seeds has 11 grammes of fibre per serving.

Furthermore, chia seeds contain a portion of viscous fibre.

Viscous fibre absorbs water, increasing the amount of food moving through your digestive tract and making you feel full and satisfied.

In a small study, people with diabetes who ate chia seeds for 12 weeks had less hunger, as well as better blood sugar and blood pressure levels.

Chia seeds are also high in antioxidants, which protect your cells from free radicals, which are unstable molecules produced during metabolism.

In another study of diabetics, chia seeds reduced the inflammatory marker CRP by 40%, which is a major risk factor for heart disease.

However, one serving of chia seeds contains only about 4 grammes of protein, which is insufficient for breakfast.

Here’s a recipe for chia pudding with over 25 grammes of protein.

Chia Seed Pudding with High-Protein

The following ingredients are used:

  • 1 oz. (28 g) dried chia seeds
  • 1 tbsp. whey protein powder
  • 1 cup of coconut or almond milk
  • Half a cup of berries
  • If desired, add stevia or another sweetener to taste.

Instructions:

  • In a mixing bowl, combine all of the ingredients and stir well; cover and place in the refrigerator for at least one hour.
  • Bottom Line: Chia seeds are high in fibre and antioxidants, which may reduce inflammation and disease risk.

6 Berries

Berries are high in antioxidants and delicious.

Blueberries, raspberries, strawberries, and blackberries are among the most popular.

They have less sugar than most fruits but more fibre; in fact, raspberries and blackberries each have 8 grammes of fibre per cup.

Furthermore, depending on the type, one cup of berries contains only 50–85 calories.

Berries also contain anthocyanins, which are antioxidants that protect your heart and may help you age better.

Berries have been shown to reduce inflammation markers, prevent blood cholesterol from oxidising, and keep the cells lining your blood vessels healthy.

Berries are a tasty addition to Greek yoghurt or cottage cheese for breakfast.

Bottom Line: Berries are high in fibre, low in calories, and high in antioxidants, which may reduce the risk of disease.

7 Nuts

Nuts are delicious, filling, and nutritious.

They’re a great breakfast addition because they’re filling and help prevent weight gain.

Despite the fact that nuts are high in calories, studies show that you do not absorb all of the fat in them.

In fact, a 28-gram (1-ounce) serving of almonds contains only about 129 calories that your body absorbs.

This could be true for other nuts as well, though only almonds have been tested so far.

Furthermore, nuts have been shown to improve risk factors for heart disease, reduce insulin resistance, and reduce inflammation.

Nuts of all kinds are also high in magnesium, potassium, and monounsaturated fat, which is good for your heart.

Furthermore, Brazil nuts are one of the best sources of selenium, with just two Brazil nuts providing more than 100% of the recommended daily intake.

Nuts are also beneficial for diabetics; one study found that replacing a portion of carbs with 2 ounces of nuts resulted in lower blood sugar and cholesterol levels.

Topping Greek yoghurt, cottage cheese, or oatmeal with 2 tablespoons of chopped nuts adds crunch and flavour while increasing the nutritional value of your breakfast.

Bottom Line: Nuts are nutrient-dense, filling foods that may help reduce the risk of heart disease and improve blood sugar control.

8 Green Tea

Green tea is one of the world’s healthiest beverages.

It contains caffeine, which boosts alertness and mood while also increasing metabolic rate.

Green tea contains only 35–70 mg of caffeine per cup, which is approximately half the amount found in coffee.

Green tea may be especially beneficial in the fight against diabetes. A meta-analysis of 17 studies discovered that green tea drinkers had lower blood sugar and insulin levels.

It also contains EGCG, an antioxidant that may protect the brain, nervous system, and heart from damage.

Bottom Line: Green tea has a plethora of health benefits. It contains an antioxidant known as EGCG, which has been shown to benefit the brain and nervous system.

9 Protein Shake

A protein shake or smoothie is another great way to start your day.

Protein powders such as whey, egg, soy, and pea protein can all be used.

Whey protein, on the other hand, is the most quickly absorbed by your body.

It has also received the most research and offers a variety of health benefits. Furthermore, it appears to suppress appetite more than other types of protein.

In one study, four high-protein meals were compared. The whey protein meal reduced appetite the most and resulted in the least amount of calories consumed at the next meal.

Furthermore, when consumed as part of a carb-containing meal, whey protein can help lower blood sugar levels. It can also help to maintain muscle mass during weight loss and ageing.

A high-protein shake, regardless of the type of protein powder used, can be satisfying and filling. To add fibre and antioxidants, include fruit, greens, nut butter, or seeds.

Bottom Line: A protein shake or smoothie is a high-protein breakfast option that promotes fullness and aids in blood sugar stabilisation.

10 Fruit

Fruit can be a delectable addition to a nutritious breakfast.

Fruits of all kinds contain vitamins, potassium, fibre, and are low in calories. Depending on the type, one cup of chopped fruit contains approximately 80–130 calories.

Citrus fruits are high in vitamin C as well. In fact, a large orange contains more than 100 percent of the daily vitamin C requirement.

Fruit, because of its high fibre and water content, is also very filling.

Combine fruit with eggs, cheese, cottage cheese, or Greek yoghurt for a filling breakfast that will keep you going for hours.

Bottom Line: Fruit is high in vitamins, potassium, and fibre. It also contains antioxidants, which can help reduce the risk of disease.

11 Flaxseeds

Flaxseeds are extremely nutritious.

They’re high in viscous fibre, which keeps you full for several hours after you eat them.

Flaxseeds may also improve insulin sensitivity, lower blood sugar levels, and protect against breast cancer.

2 tbsp ground flaxseeds has 3 g of protein and 4 g of fibre.

To boost the fibre and antioxidant content of your breakfast, try adding flaxseeds to Greek yoghurt, cottage cheese, or a smoothie.

Simply choose ground flaxseeds or grind them yourself because whole flaxseeds cannot be absorbed by your gut and will pass through your system.

Bottom Line: Flaxseeds contain a lot of viscous fibre, which makes you feel full. They may also increase insulin sensitivity and lower blood sugar levels.

12 Cottage Cheese

Cottage cheese is an excellent breakfast option.

It’s high in protein, which boosts metabolism, induces feelings of fullness, and lowers ghrelin, the “hunger hormone”.

Cottage cheese, in fact, has been shown to be as filling and satisfying as eggs.

Conjugated linoleic acid (CLA) found in full-fat cottage cheese may help with weight loss.

1 cup of cottage cheese contains a whopping 25 grammes of protein. To make it even more nutritious, add berries, ground flaxseeds, or chopped nuts.

Bottom Line: Cottage cheese is high in protein, which increases your metabolic rate and promotes feelings of fullness.

Take Home Message

It is entirely up to you whether or not to eat breakfast.

If you do eat in the morning, make sure to fuel your body with these healthy and nutrient-dense foods to get your day started right.

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