Best Foods to Eat in the Morning. Eating a morning meal is a healthy habit if you're watching your weight. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight-and keeping it off-when they eat breakfast.
we’ll share 10 best foods to eat for breakfast, that are supported by science.
10 best foods to Eat for Breakfast
1. Eggs
Eggs are undeniably healthy and delicious. Studies have shown eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.
2. Bananas
There's nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they're still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
3. Oatmeal
Oatmeal is the best breakfast choice for cereal lovers. Oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when eaten at breakfast regularly. Oats are rich in antioxidants, which help to protect heart health and decrease blood pressure.
4. Berries
Berries are superfoods because they're so high in antioxidants without being high in calories. Eating berries regularly can help improve everything from memory and motor skills to blood pressure and metabolism.
5. Green Tea
Green tea is one of the healthiest beverages on the planet. It contains caffeine, which improves alertness and mood, along with raising metabolic rate (15, 18, 19). Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee.
6. Protein Shake
Another great way to start your day is with a protein shake or smoothie.protein is absorbed the most quickly by your body. Protein can help lower blood sugar levels when consumed as part of a carb-containing meal. It can also preserve muscle mass during weight loss and aging.
7. Coffee
That espresso doesn't just wake you up. Coffee drinking has been linked to a lower risk of several diseases (such as diabetes and prostate cancer), and it may even help you live longer. Researchers suspect the combination of caffeine and antioxidants are responsible for many of the observed health benefits.
8. Greek Yogurt
Greek yogurt is creamy, delicious and nourishing. Yogurt has protein which has been shown to reduce feelings of hunger, and has a higher thermic effect than fat or carbs .Yogurt and other dairy products can also help with weight control.
9. Whole-wheat bread
Carbohydrates are a breakfast mainstay, but the type of carbs you choose can make a big difference in the overall health of your meal. The simple rule to remember is that whole wheat and other whole grains contain more fiber and nutrients than their white, refined counterparts.
10. Almond Butter
Almond butter is an excellent alternate source of protein, and it is filled with monounsaturated fat. It is really delicious spread on whole grain bread or paired with a banana or an apple. Almond butter is comparable to peanut butter, and they each have about 100 calories per tablespoon.
What’s your favorite food to eat for breakfast?
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