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The 12 best foods and drinks for breakfast

Breakfast is a great start to the day. While some prefer to skip breakfast, others need a source of energy to start the day. If you love breakfast, choosing nutritious foods can provide you with long-lasting energy and keep you full for hours. These foods are generally high in fiber, protein, healthy fats, and micronutrients. While it’s best to avoid unhealthy options high in sugar, refined carbohydrates, and additives, knowing what to choose isn’t always easy. The following list will therefore help you to put together a healthy breakfast.

Here are 12 of the best foods and drinks to enjoy in the morning

1. Eggs

Eggs are an easy and nutritious choice for breakfast. They are an excellent source of protein that supports muscle synthesis. Because protein takes time to digest, it also helps you feel full. In one study, people given eggs and toast for breakfast reported significantly less hunger than those given cereal, suggesting that a higher intake of proteins from the egg group — 25 grams versus 11 grams — promoted greater satiety . In addition, the egg group consumed fewer calories at lunch, suggesting that this dish may aid in weight management. Also, egg yolk contains lutein and zeaxanthin. These antioxidants help prevent eye diseases like cataracts and macular degeneration. Eggs are also one of the best sources of choline, a vital nutrient for brain and liver health. Contrary to popular belief, eggs do not raise cholesterol levels despite their high cholesterol content. In fact, an analysis of 23 studies found that eggs have a mild protective effect against heart disease.

2. Greek yogurt

Greek yogurt is a great option when you’re looking for a quick breakfast. It’s made by sifting whey and other liquids from curds, resulting in a creamy product that’s higher in protein than regular yogurt. It’s also lower in calories than other protein sources. A one-cup (245-gram) serving contains 25 grams of protein and only 149 calories. Plus, Greek yogurt is packed with beneficial nutrients like calcium, vitamin B12, zinc, potassium, and phosphorus. Certain types of yogurt are good sources of probiotics, such as bifidobacteria, which aid in digestion. To make sure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label. Try topping Greek yogurt with berries or crushed fruit to add more fiber, vitamins, and minerals.

3. Coffee

Next to water, coffee is the most popular drink in the world. It is rich in caffeine, a molecule that promotes alertness, improves mood and increases physical and mental performance. In particular, many athletes drink coffee as a natural pre-workout beverage to support athletic performance. It also contains other beneficial compounds like chlorogenic acid, caffeic acid, and diterpenes that have antioxidant and anti-inflammatory properties. In fact, regular coffee consumption is associated with numerous health benefits, such as: B. a reduced risk of heart disease, type 2 diabetes, obesity, liver disease, Parkinson’s disease, certain cancers and even death from all causes. Most studies suggest that 1-3 cups (240-710 mL) per day with around 300-400 mg of caffeine provides these benefits. While this amount is safe for adults, you should limit yourself to 300 mg or less of caffeine per day when pregnant. After all, it’s best to drink your coffee black. Try to use sugar sparingly or avoid it altogether, as excess sugar is associated with health risks.

4. Oatmeal

Oatmeal is a breakfast classic and very nutritious. They are made from oatmeal or rolled oats, which contain a unique fiber called beta-glucan. This soluble fiber not only helps lower cholesterol, but also promotes satiety by delaying gastric emptying and triggering the release of Peptide YY, a satiety hormone that can prevent overeating. In addition, oats are a good source of iron, B vitamins, manganese, magnesium, zinc and selenium. It also contains about 10 grams of protein per cup (81 grams). To increase the protein content, prepare oatmeal with milk instead of water; Keep in mind that oats do not contain gluten, but are often processed with grains containing gluten, increasing the risk of cross-contamination.

5. Chia seeds

Chia seeds are extremely nutritious and an excellent source of fiber. In fact, 28 grams provides an impressive 10 grams of fiber per serving (24%).
Additionally, some of this fiber is soluble, which means it absorbs water and increases the volume of food passing through your digestive tract. This process, in turn, helps you feel full. The high soluble fiber content in these seeds may also help stabilize blood sugar levels and support heart health. Although chia seeds are not high in protein, you can eat them with high-protein foods like Greek yogurt.

6. Berries

Berries, including blueberries, raspberries, strawberries, and blackberries, are delicious and packed with antioxidants. Most are high in fiber, which promotes feelings of fullness. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup (123-144 grams). Also, one cup (123-144 grams) of berries contains only 50-85 calories, depending on the type of berry. The berries also contain antioxidants called anthocyanins, which give them their distinctive blue, purple, and red colors. A diet high in anthocyanins has been linked to a reduction in inflammation and a reduced risk of diseases such as heart disease and certain cancers. In addition, anthocyanins are linked to better brain health and may protect against age-related mental decline. You can buy berries fresh or frozen all year round. Add them to Greek yogurt, oatmeal or a fruit smoothie for a delicious breakfast.

7. Cottage cheese

Cottage cheese is a fantastic high protein breakfast dish with an impressive 24 grams of protein per cup (220 grams) (41%). A high-protein breakfast is associated with greater satiety and less hunger. In fact, one study showed that cottage cheese is just as filling and filling as eggs. Cottage cheese is also low in calories at just 180 calories per cup (220 grams). Therefore, it can promote weight loss without making you feel hungry.

8. Wholemeal Toast

If you prefer a simple breakfast in the morning, try whole grain toast. Wholemeal toast is high in fiber and complex carbohydrates, which are digested slowly and do not raise blood sugar quickly. You can spread whole wheat toast with a number of nutritious toppings, including:

– Fried eggs
– Avocado and chili flakes
– Peanut butter and banana
– sliced ​​figs and honey

For more fiber and protein, try sprouted grain bread, two slices of which provide about 8 grams of fiber and 10 grams of protein (46%).

9. Nuts

Nuts of all kinds are high in magnesium, potassium, and heart-healthy monounsaturated fats. They are also an excellent source of antioxidants (47%). Brazil nuts are one of the best sources of selenium. Just 2 Brazil nuts provide over 100% of the Daily Value (DV). Although nuts are high in calories, studies suggest you don’t get all of their fat. For example, some studies show that your body absorbs only about 129 calories from a 28-gram serving of whole almonds, while you absorb more fat from processed versions like almond butter. Another study shows that your body only gets 80% of the calories from almonds and walnuts. In addition, the high protein, fat, and fiber content of nuts promotes satiety, which can help with weight management. Eating nuts is also linked to better heart and brain health.

10. Green Tea

Green tea is a calming beverage that will help you get your mornings off to a good start. It contains caffeine that improves alertness and mood. A cup (240 ml) contains only 35-70 mg of caffeine, about half the amount found in the same serving of coffee (62%). It’s also high in L-theanine, a compound that promotes a calming effect and may reduce the “jiggles” associated with caffeine consumption. It can also improve mood and reduce anxiety. Finally, green tea provides epigallocatechin gallate (EGCG), an antioxidant that protects against chronic conditions like heart disease, type 2 diabetes, and mental decline.

11. Protein shakes

If you’re short on time or want to eat your breakfast on the go, protein shakes or smoothies are a great option. There are many types of protein powder, but whey and pea protein are the most common. Protein is important for many bodily functions, such as enzymatic reactions, maintaining and building muscle mass, and maintaining healthy skin and hair. Protein also promotes satiety and reduces hunger. Also, a protein shake is a great post-workout meal. Eating a large post-workout meal can be hard on your stomach, but drinking a protein shake can be easy on your stomach while providing enough protein and nutrients for post-workout recovery.

12. Fruit

If you don’t have cravings for a full meal but still want to eat something in the morning, try fruit. All fruits are relatively low in calories and contain good amounts of fiber and simple sugars. The fiber in fruit slows down the body’s absorption of sugar, giving you a constant source of energy. Depending on the type of fruit, you also get different vitamins and minerals. For example, many fruits, including oranges, guavas, kiwis, strawberries, papayas, acerola cherries, and lychees, are high in vitamin C, which acts as an antioxidant and plays a key role in skin health. Other fruits like bananas, oranges, cantaloupes, papaya, and mango are high in potassium. In addition, fruits provide a number of polyphenolic compounds and antioxidants, depending on their color. For example, guava is high in lycopene, while purple plum contains anthocyanins. That is why it is important to eat fruits of different colors. Research shows that eating whole fruit can provide many benefits, such as: B. a lower risk of heart disease and cancer, lower rates of depression and poor mental health, healthy aging and better gut health.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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