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 top 7 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.
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.
Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness, including PYY and GLP-1.
Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria, which help your gut stay healthy.
3. Blueberries
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. Berries also pack antioxidants called anthocyanins, which protect your heart and may help you age better.
Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from oxidizing and keep the cells lining your blood vessels healthy.
4. 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.
Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period.
In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk.
5. Oat
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.
Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also benefit heart health and decrease blood pressure.
6. Chai seeds
Chai 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.
Chia seeds are also high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism.
7. 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.
In fact, cottage cheese has been shown to be as filling and satisfying as eggs.
