Amid our busy lives, it’s quite common to skip breakfast. For many of us, mornings mean grabbing a packet of cookies or a quick sandwich on the go. However, what we often don’t realize is how important it is to start the day with a healthy breakfast. Since mornings are usually the most stressful hours, it becomes even more essential to fuel your body with nutritious food.
If you’re wondering what to eat in the morning, we’re here to help. In this guide, we’ll share the Top 10 Healthy Breakfast Foods that will keep you full, energized, and help maintain a healthy weight.
When we sleep for 8 to 9 hours at night, our body continues to function and uses up the energy produced during the day. That’s why when you wake up, you need to refuel your body. Starting your morning with the right foods helps improve concentration, boosts energy, and prevents fatigue. On the other hand, skipping breakfast not only makes you feel tired but also leads to cravings and overeating later in the day.
To help you make better choices, here is our list of the Top 10 Healthy Breakfast Foods prepared with fresh and wholesome ingredients. From spinach cakes, smoothies, uttapam, and whole wheat bread to protein-rich eggs and lentils, superfoods like mushrooms and oats, and healthy grains such as ragi and bran – each option is designed to give your body the perfect start.
Unlike processed foods high in unnecessary fats and refined flour, these breakfast ideas are packed with natural nutrients. They include fresh vegetables and fruits, protein-filled ingredients, heart-healthy grains, and energy-boosting superfoods – making the Top 10 Healthy Breakfast Foods the perfect way to begin your day.
Top 10 Healthy Breakfast Foods
Eghttps://www.eggnutritioncenter.org/gs- Eggs are unquestionably delicious and healthy. Several studies have shown that eating eggs for breakfast increases the feeling of fullness, lessens the intake of calories at the following meal, and helps in maintaining steady blood sugar and insulin level. In a study, men who ate eggs for breakfast felt fuller and consumed fewer calories during the rest of the day compared to those who ate a bagel. Also, egg yolks consist of zeaxanthin and lutein. These antioxidants help avoid any kind of eye disorders like macular degeneration and cataracts. Eggs are the best source of choline, an important nutrient for liver and brain health. Though eggs are high in cholesterol, they do not increase cholesterol levels.
Consuming whole eggs may lessen the risk of heart disease by changing the shape of “bad” LDL cholesterol, raising “good” cholesterol, and enhancing insulin sensitivity. Three large eggs offer nearly 20 grams of high-quality protein. Eggs are versatile. For instance, hard-boiled eggs make an easy and quick breakfast that can be prepared in no time.
Overnight oats with berries and seeds- Oats are packed with vitamins, fiber, and minerals that promote good digestion, healthy cholesterol, and steady energy. Chia seeds add healthy fat, protein, and more fiber, whereas the berries contribute to your total intake of fruits. Overnight oats are great for super busy mornings as you can make them the previous night. You can just grab and go once you wake up.
Whole wheat muffins- This is another healthy food in the list of top 10 healthy breakfast foods to have daily. Muffins are one of the popular breakfast items. For making this recipe, you will need wheat bran cereal, low-fat milk, whole wheat flour, and brown sugar. Mix everything and make a smooth batter. Most significantly, it replaces the fat with freshly prepared apple sauce.
Coffee – Coffee can be a healthy daily beverage when consumed in moderation. Its caffeine boosts mood, alertness, and mental performance while also increasing metabolism and fat-burning. Just 100 mg of caffeine a day can help burn 79–150 extra calories. Rich in antioxidants, coffee also reduces inflammation, protects blood vessels, and lowers the risk of diabetes and liver disease.
Chia seeds- This is one of the top 10 healthy breakfast foods that are nutritious and is a good source of fiber. An ounce, i.e., 28 grams of chia seeds offers a remarkable 11 grams of fiber per serving. A part of the fiber in chia seeds is viscous fiber, which absorbs water, boosting the volume of food moving through your digestive system and helping you feel full.
In a study, people suffering from diabetes who ate chia seeds experienced less hunger along with positive changes in blood pressure and blood sugar. These are high in antioxidants, which safeguards your cells from unstable molecules known as free radical that is created during the process of metabolism. In another study on people suffering from diabetes, chia seeds reduced the inflammatory marker CRP by nearly 40%. High CRP is a risk factor for heart disease. However, a serving of chia seeds offers just 4 grams of protein, which may not be sufficient for breakfast.
Bananas- Bananas are one of the common healthy foods to eat every day. The vitamin b6 and folate in bananas help in the production of serotonin, which improves mood and lessens anxiety. The soluble fiber in bananas helps reduce lower cholesterol by removing it from your GI tract and avoiding it from moving inside your bloodstream. For an additional boost in the heart, slice the bananas and have them with your morning oats mixed with walnuts or chia seeds.
Spinach- Whether you use it in an egg or a bowl of grain or add it to your go-to smoothie, spinach is the best option for breakfast. Mainly, there are few compounds in spinach that improve the heart’s condition by massaging your arteries and controls high cholesterol levels. Also, nitrates in spinach can keep the level of blood sugar low, mainly important for those who suffer from diabetes. Along with other whole grains and proteins, a serving of spinach adds a dash of essential vitamins- including 50% of Vitamin A regular consumption- to any breakfast.
Avocados- This fruit has a mix of heart-healthy fats, dietary fiber, and water. This unique combo improves feelings of fullness, making you less prone to overeat throughout the rest of the day. An avocado toast, which is filled with Vitamin B and minerals is a great breakfast. The unsaturated fats in avocado are linked to a decreased risk of heart diseases, lifestyle-related cancers, and diabetes.
Sweet potatoes- You will be surprised to know that a medium-sized sweet potato offers nearly 400% of your regular dose of vitamin A, the orange-flesh of sweet potato is rich in beta-carotene, which plays an important role in immunity. One sweet potato consists of 15% of our regular recommended intake of fiber, which can reduce LDL cholesterol levels and improve your GI health. Use sweet potato instead of your regular morning bread, muffin, or bagel.
Protein shake- Another way to start your day is with a smoothie or protein shake. Various types of protein powder can be used including egg, whey, pea protein, and soy. However, whey protein is absorbed quickly by our body. Studies have proved that whey offers several health benefits. Also, it seems to lessen appetite more than any other form of protein. have a look at our next page, 10 Best Things to do in Bangkok, which is a bit more interesting