Despite what you may have heard, eating breakfast isn’t necessary for everyone.
In fact, skipping breakfast may be better than eating unhealthy breakfast foods.
However, a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day.
Here are the 12 best foods you can eat in the morning.
1. Eggs
Eggs are undeniably healthy and delicious.
Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.
In one study, men who ate eggs for breakfast felt more satisfied and took in fewer calories during the rest of the day than those who consumed a bagel.
Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration.
2. Greek Yogurt
Greek yogurt is creamy, delicious and nourishing.
It’s made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs.
3. Coffee
Coffee is an amazing beverage to start your day.
It’s high in caffeine, which has been shown to improve mood, alertness and mental performance.
Even small amounts of caffeine can achieve these effects.
An analysis of 41 studies found the most effective dose to be 38–400 mg per day to maximize the benefits of caffeine while reducing side effects.
4. Oatmeal
Oatmeal is the best breakfast choice for cereal lovers.
It’s made from ground oats, which contain a unique fiber called oat beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol.
What’s more, oat beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that it increased levels of the fullness hormone PYY and that higher doses had the greatest effect.
5. Chia Seeds
Chia seeds are extremely nutritious and one of the best sources of fiber around.
In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving.
What’s more, a portion of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full and satisfied.
6. Berries
Berries are delicious and packed with antioxidants.
Popular types include blueberries, raspberries, strawberries and blackberries.
They’re lower in sugar than most fruits, yet higher in fiber.
In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively.
7. Nuts
Nuts are tasty, satisfying and nutritious.
They’re a great addition to your breakfast, as they’re filling and help prevent weight gain.
Even though nuts are high in calories, studies suggest you don’t absorb all the fat in them.
In fact, your body only absorbs about 129 calories of a 1-ounce (28-gram) serving of almonds.
8. 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.
Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee.
9. Protein Shake
Another great way to start your day is with a protein shake or smoothie.
Several types of protein powder can be used, including whey, egg, soy and pea protein.
However, whey protein is absorbed most quickly by your body.
10. Fruit
Fruit can be a delicious part of a nourishing breakfast.
All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type.
Citrus fruits are also very high in vitamin C. In fact, one large orange provides more than 100% of the recommended daily intake for vitamin C.
11. Flaxseeds
Flaxseeds are incredibly healthy.
They’re rich in viscous fiber, which helps you feel full for several hours after eating.
12. Cottage Cheese
Cottage cheese is a fantastic breakfast food.
It’s high in protein, which increases metabolism, produces feelings of fullness and decreases levels of the hunger hormone ghrelin.
Healthiest Foods To Eat For Breakfast Urdu Hindi || Urdu Lab
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