10 Best food to eat in the morning
- Is it wrong to skip breakfast?
- Is breakfast really the most important meal of the day?
- Does our breakfast habit have any effect on our lives?
- What kind of foods should our breakfast consist of?
These are questions asked by so many people in our society and hopefully, this article will answer this question.
According to Healthline skipping breakfast is not exactly wrong, it is so much better than eating unhealthy food. If there are unhealthy foods that are not suitable for breakfast, that means that there are also healthy food that one should eat for breakfast.
The benefits of a healthy breakfast are abundant, not only does it energize you, but it also makes you feel fuller for the rest of the day, therefore, reducing the risk of overeating.
A healthy breakfast should be composed of a moderate quantity of carbs, protein, healthy fats, and fiber. Carbs fuels your body with energy to handle the tasks of the day, protein has a high satiety rate so it makes you feel fuller and reduces your appetite for the rest of the day.
Fibers also reduce appetite, increased alertness, and also prevent the occurrence of constipation.
Is it wrong to skip breakfast?
Some researchers have linked skipping breakfast to some health issues including obesity, diabetes, and cardiovascular diseases.
Though debatable, breakfast has been regarded as the most important meal of the day as it provides health benefits to the heart. Therefore according to this claim, a deficiency in breakfast can lead to lots of cardiovascular disorders.
Skipping breakfast can also lead to certain eating disorders such as excessive indulgence in junk food, overeating, consuming food with large amounts of calories, and also eating lots of sugary food substances.
Furthermore, some research has shown that skipping breakfast can negatively affect the circadian rhythm. The circadian rhythm serves as the body’s internal clock that helps to regulate certain bodily functions.
Disruption of certain routines can affect the circadian rhythm and this can lead to certain conditions that are detrimental to health.
More in-depth studies need to be carried to fully understand the relationship between skipping breakfast and cardiovascular diseases.
Regular questions people continually ask about breakfast?
The concept of breakfast is quite confusing to a lot of people, listed below are a few questions we collected from a survey.
In the survey, people were asked different questions about breakfast and the compiled result shows a lot of diversity in answers. This shows that the concept of breakfast is not fully understood by lots of people.
Therefore we resulted in answering some basic questions regarding breakfast.
Is breakfast the most important meal of the day?
The topic is quite controversial as there are some studies and research in favor of this school of thought while others are completely against the notion.
Let’s take a look at some studies and what they think about this concept;
Study 1:
This study claims that skipping breakfast can lead to weight gain, it explained further by clearly stating that when a person skips breakfast with aim of reducing the number of calories they consume in a day. This doesn’t fully work instead the person ends up eating much more than the required daily calorie intake.
Study 2:
It claimed that people who eat breakfast tend to lose weight, however recent studies disagree with this study.
There are other theories that have been propounded about this subject and the conclusion about this matter is;
Breakfast is an important meal as it helps to provide energy, it also protects the body from the risks of cardiovascular disorders and other health challenges.
Do our breakfast habits have any effect on our lives?
Pizza, soda, baked goods aren’t exactly the perfect choice of food to eat as breakfast. These choices of food are not a healthy option for breakfast.
Skipping breakfast negatively affects the internal body clock, therefore, resulting in certain health-related problems including diabetes.
Eating breakfast regularly helps one build up energy that has been used up by the body. A healthy breakfast comprises of carbs, protein, fibers and healthy fat, these classes of food provide the body with lots of essential nutrients and minerals the body requires in other to function properly.
What kind of food should our breakfast be composed of?
A healthy breakfast is not packed with lots of calories, carbohydrates, sugar, or fat rather it is composed of lots of fruits, nuts, seeds, fatty fish, whole grain, oatmeal etc.
10 healthy breakfast choice
Eggs
Eggs are a very great choice for a breakfast, they are a rich source of protein and other healthy nutrients that the body requires for proper functioning.
Not only are eggs healthy, but they are also very affordable and can be cooked in different ways. They can be boiled, poached, scrambled, or fried depending on your choice of preference.
Eggs are quite low in calories, carbohydrates, and sugar, though they are high in cholesterol studies have shown that the cholesterol from eggs barely has any impact on our body’s cholesterol level.
Eggs also help to prevent eye-related problems such as macular degeneration. This is due to the presence of choline and zeaxanthin in eggs.
Choline present in eggs also supports weight loss, it helps to burn fat surrounding the liver.
Oatmeal
Oatmeal is definitely a great breakfast choice for lovers of cereals, oats are highly nutritious, delicious, and healthy.
They are composed of lots of healthy nutrients including potassium, folate, and many essential nutrients required by the body. Oat is composed of antioxidants that help to protect the fatty acids they are made of from getting offensive or rancid. They also play a role in maintaining the health of the heart.
Beta glucagon is present in oats, it is a kind of fiber that is used to reduce the amount of cholesterol in the body. Oats also contain protein however the amount of protein content in oats is not sufficient, it needs to be supported with other food or drinks rich in protein.
Add milk and berries to your oatmeal to increase its protein content
Chia seeds
Seeds are nutritious and healthy, they are packed with so many nutrients, minerals, and vitamins. Chia seeds are not an exception, they are packed with lots of nutrients, antioxidants, and vitamins.
One very important nutrients chia seeds contain is a type of fiber known as viscous fiber. The viscous fiber forms a gel in the stomach, it absorbs water and increases the movement of food through the gastrointestinal system.
The antioxidant contained in chia seeds plays important roles on the body, they help to prevent cardiovascular disorders. Most cardiovascular diseases are caused by an elevated level of CRP, an increase in the level of CRP is a risk factor for heart diseases.
Chia seeds are a healthy breakfast choice for diabetic patients as they help to regulate blood sugar and blood pressure.
During metabolism, the body releases free radicals that are harmful to the body, however, the antioxidants present in chia seeds protect the body from these harmful molecules.
Greek yogurt
Not only is Greek yogurt healthy and nutritious, but it is also quite delicious. Greek yogurt is composed of lots of fiber, protein, and other healthy nutrients.
Greek yogurt contains a healthy bacteria known as bifidobacteria, this bacteria is essential for a healthy gastrointestinal tract. The creamy Greek yogurt is composed of fibers that help to boosts fullness(I.e it has a high satiety rate).
It is also a rich source of protein, the Greek yogurt is also known to speed up the metabolism process (I.e it has a high thermic effect).
Greek yogurt increases fullness therefore it plays a vital role in weight loss, the conjugated linoleic acid present in Greek yogurt helps to protect the body from the risks of cancer(breast). It also facilitates the fat-burning process.
Use Greek yogurt to make your parfait, add them as toppings to your fruit salad and enjoy the amazing benefits it offers.
Berries
Berries are very healthy fruits composed of lots of nutrients, vitamins, minerals, and antioxidants the body requires. Strawberries, raspberries, blueberries are present in the top healthy fruit list in the world.
Berries contain an antioxidant called anthocyanins which help to protect the heart from the risks of certain diseases.
Blueberries are recognized as superfruits, they contain lots of nutrients and vitamins that offer beneficial results to the body. Blueberries are low in calories, they also help to improve metabolism, improves cognitive ability, and stabilizes blood pressure.
Strawberries are low in calories but rich in antioxidants, vitamin C, folic acid, and many other nutrients. One most important benefit of strawberries is their ability to protect the heart from the risk of certain heart-related issues.
Raspberries contain lots of nutrients and vitamins including vitamin c and vitamin K. It also has cancer combating properties, this is a function of the antioxidant ellagitannins that it is composed of.
Nuts
Not only are nuts nutrient-dense, but they are also very tasty and nutritious. They are composed of omega 3 fatty acids, potassium, and magnesium.
They have a high satiety value hence, they support weight loss despite their high caloric value, studies have shown that not all calories from nuts are absorbed by the body.
Walnuts are composed of protein, anti-inflammatory polyphenols, and omega 3 fatty acids, this is an extremely healthy combination. The composition of nuts makes them an extremely healthy and nutritious breakfast choice.
Nuts are also beneficial in a diabetic patient, it helps to reduce their blood sugar, it also reduces insulin dependency.
Cottage cheese
Another great breakfast choice to add to your diet will be the delicious, nutritious, and healthy cottage cheese.
It is a rich source of protein, it also fosters the metabolism process. The high satiety level of cottage cheese and the presence of conjugated linoleic acid helps to supports weight loss.
It also reduces the production of ghrelin(according to the English dictionary, Ghrelin is a peptide hormone, secreted in the stomach when empty, which increases appetite and secretion of growth hormone from the pituitary gland).
Flaxseeds
Ground flaxseed will be a great breakfast addition, it contains lots of health benefits that the body requires.
I specifically stated ground flaxseed because whole ground flaxseeds are not absorbed by the body, It just passes through the body till it is passed out.
Flaxseeds are a great source of fiber and omega 3 fatty acid. They contain a fiber known as viscous fiber that makes one feel more satisfied.
They also improve the body’s sensitivity to insulin, reduces inflammation, minimizing the risk of breast cancer, and lowers the blood sugar levels in the body.
Fruits
The benefits of fruits are quite enormous, they are nutrient-dense. They contain potassium, sodium, calcium, vitamins, folate, folic acid, phosphorus, magnesium, and antioxidants.
Fruits are a rich source of fiber, they help to improve bowel movement and also prevent constipation.
The quantity of vitamin C present in citrus fruit is abundant, vitamin C offers a lot of benefits to the body including positively impacting the skin.
Potassium is a major constituent of the fruit “banana” when it is moderately consumed, this electrolyte helps to regulate blood pressure.
Watermelon is another example of healthy fruit, it contains lycopene a very essential nutrient that helps to improve vision and prevent the risk of cancer.
Whole wheat bread
The fiber content in whole wheat bread is high, fibers are essential nutrients that should be consumed as they provide the body with lots of healthy benefits.
Unlike white bread, whole grain bread is not primarily composed of carbs.
It is also important that you choose your toppings wisely, add more protein to your breakfast by choosing eggs over butter or jam. There are other healthy choices including peanut butter and almond butter.
Other healthy breakfast choices to try out include;
- Protein shake
- Almond butter
- Salmon
- Peanut butter
- Black beans
Conclusion
Eating healthy should be our major priority, there are certain foods we should not consume regularly as they may affect our health.
Choose whole grains over white refined bread
Fruits over soda
Home-cooked meals over Fast food
Peanuts, almonds, and walnut over chips.
Greek yogurt over large bowls of ice cream.
Staying healthy is a choice, choose to eat right and ensure that you add more healthy recipes to your breakfast.